5k Beginner Training Plan

Who is this 23-page plan for? Anyone thinking of or is going to run a 5k race for the first time.

5k Intermediate Training Plan

Who is this 25-page plan for? You have already completed one or more 5k events, you are looking to improve on your current 5k time or you are entering your first 5k but have a reasonable base level of aerobic fitness.

Your First 5k vital info

Anyone thinking of, or is going to run a 5k race

10k Beginner Training Plan

Who is this 27-page plan for? You are entering your first ever 10k event or you have possibly completed a 5k event and are looking to move up in distance.

10k Intermediate Training Plan

Who is this 29-page plan for? You have already completed one or more 10k events and you are looking to improve your current 10k time or you are training for your first 10k but have a good training background over at least six months including competing at shorter events such as 5k races.

Your First 10k vital info

Who is this 24-page plan for? Anyone thinking of, or is going to run a 10k race

Half Marathon Beginner Training Plan

Who is this 22-page plan for? Inexperienced, first-time half marathon runners

Half Marathon Intermediate Training Plan

Who is this 29-page plan for?You have already completed one or more half marathon events and now looking to improve, or you are training for your first half marathon but have a solid background of training and competing at shorter events at least 10k in distance, ideally over 12 months or longer.

Your First Half Marathon - Vital Info

Compiled by professionals this guide will set you up perfectly to run your first full marathon race. It even gives you a race day plan and has a Q&A section with the most frequently asked questions from first-time half marathon runner.

Marathon Beginner Training Plan

Who is this 23-page plan for? Inexperienced, first-time marathon runners

Marathon Intermediate Training Plan

You are already a runner. You have been running for a minimum of several months. You have probably completed a 10k or half marathon event. You are currently comfortable with training for approximately 4-5 hours per week. You may have already completed a marathon and are looking to improve your time.

Marathon Advanced Training Plan

You are a regular runner. You have been running for a year or more. Your weekly long run is currently at least 15 miles. You have competed in 10k and half marathon events. You are currently comfortable with running approximately 40 miles per week. You have already completed a marathon and are looking to improve your time.

Your First Marathon - Vital Info

Compiled by professionals this guide will set you up perfectly to run your first full marathon race. It even gives you a race day plan and has a Q&A section with the most frequently asked questions from first-time marathon runners.

Hip and lower-back pain

As runners increase mileage in their training, hip and the lower-back problems are more likely. This 13-page guide covers: How to prevent hip and lower-back injuries. Common signs and symptoms. Mechanism of injury. Treatment and healing times of hip and lower-back problems.

How to Avoid Running Injuries

A large proportion of running injuries are caused from a few common factors. This 17-page guide covers frequent injury causes and typical running injuries along with their causes, treatment/rehabilitation and prevention. The types of injuries covered include:

Injury - Feet and Ankles

Often the most neglected part of the body; the feet are put through all manner of abuse and turmoil on a daily basis. As a runner they are put under even more pressure as you clock-up the training and race miles. This 17-page guide gives you the full lowdown on your feet along with information on how to prevent painful injuries.

Injury - Knee Pain

This 12-page guide covers the most common knee injuries suffered by runners. Knee pain is the most common form of running-related injury, but with the injury prevention and treatment knowledge in this guide you will be a step ahead of the rest. This guide identifies the symptoms, common causes, treatments, healing times and prevention methods for runner’s knee pain. It looks in detail at the two most common running-related knee injuries: runner’s knee and ilio-tibial band friction syndrome.

Exercises & Stretches - The no-nonsense guide

Both resistance training and stretching exercises frequently come with their own language and set of jargon which can be confusing to the beginner and more advanced exerciser alike. This no-nonsense guide cuts through the confusion, clearly explaining where the muscles are, and which exercises or stretches apply to each muscle or body part. Each exercise or stretch is then clearly explained with diagrams and images.

Get into Jogging and Running

This guide is for complete beginners who would like to give jogging or running a go but have no idea where to start. This 32-page guide covers everything you need to get started.

Joining a Gym

This is a comprehensive runner’s guide to joining a gym. Many runners find the cross-training benefits to joining a gym well worth it. We show you what you can expect to find and how to make the most of it, from a runner’s perspective.

Heart Rate Monitors

If you’re thinking about making a purchase or perhaps just want a no-nonsense guide to functions, features and uses of heart rate monitors, this guide is for you. This 17-page guide offers help with the use of heart rate monitors and how to get the best out of your heart rate monitor training.

Sports Massage For Runners

Sports massage is a key weapon in the armoury of any runner whether they are new to the sport or a seasoned marathoner. It works alongside the body’s own healing processes, improving circulation and accelerating recovery from activity and injury. This 17-page guide covers everything the runner needs to know in terms of sports massage.

The Week Up to the Race

Compiled by a leading dietician, this guide will help you optimise your body for the start line by focusing on your nutrition and hydration for the week up to the marathon. The nutrition you get in the last week can make huge differences to race day.

Top 50 Motivational Tips

Don’t let your enthusiasm and motivation wane! This guide has 12 pages crammed with tried-and-tested motivation tips to keep you training. Read this guide and we’re convinced you will be bounding out of the door to go on your training runs!

Warming-up, cooling-down and stretching

Warming-up, cooling-down and stretching should be key components of any exercise training programme from training at the gym to running training or playing football. This guide explains the very important reasons why you have to add these components to your routine as well as explaining the benefits and what you actually need to do.

Top 50 Fundraising Tips

This 11-page guide is packed with useful advice to help relieve the strain of fundraising. The tips cover topics from initial sponsorship right through to the collection.

Women and Running

This 12-page guide has essential information to keep female runners fit, healthy, safe and active. It examines the differences between men’s and women’s running, from the health benefits through to different types of injuries and nutritional needs.

Fuel For Fitness

This guide covers the nutrients that athletes need to be aware of if they are to optimise their performance. The 19-page guide includes: What athletes need to eat to maximise their performance. A comprehensive section on carbohydrates. The importance of vitamins and minerals with a focus on calcium and iron. The positive roles of fat and protein for athletes. The low-down on energy enhancers and stimulants. Information on how to keep a balanced diet.

The Kitchen Shrink

This 12-page guide includes: Cooking hints and tips to get the best out of your food and keep in the crucial nutrients. The truth about boiling, steaming, baking, microwaving, grilling and frying. The dos and don’ts so food retains its nutritional value. Eating raw versus cooked vegetables. What to eat and drink for the run up to a race. Food and drink to maximise energy stores.

Get into…Healthy Eating & Hydration

Feeling confused about what you should and shouldn’t be doing with your diet? This comprehensive 31-page guide is the answer, packed full of the essential information you need to kick-start your healthy eating plan.

Top 10 Training Recipes

Leading dietician Vanessa Wright selects her top 10 training recipes. The recipes include: Beef and borlotti bean casserole - Lamb and vegetable kebabs - Chicken and asparagus stroganoff - Apricot and almond flapjacks - Baked custard with plum compote.

Nutritional Needs Of Active Women

Diet is as important as exercise in a healthy lifestyle. This 15-page guide by leading dietician Vanessa Wright covers the specific nutritional requirements of active women. The guide highlights the key issues for women and has practical advice on all aspects of nutrition.

Essential Guide to Healthy Weight Loss

This 34-page no-nonsense guide to sustainable weight loss is written by leading nutrition and health experts. Crash, fad or fashionable diets do not work. That is a fact. This guide will help you lose weight and keep the weight off using a method that works.

Top 10 Weight Loss Recipes

Leading dietician, Vanessa Wright, selects her top 10 healthy main meal recipes to aid weight loss. Each delicious recipe has easy to follow step-by-step instructions along with preparation times and calorie counts. The document also has some useful slimming tips.

Muscle Up! Gym Training Plan

If you have decided to shape up and get the muscles you really want, this plan is for you. The Muscle Up! Training Plan focuses on everything you need to get started. It is a general toning and fitness plan for beginners with a focus on building muscle where you want it. It will knock you into great shape in just 24 weeks.

Let's Shape Up! Gym Training Plan

If you have decided to get in shape, this plan is for you. The Let’s Shape Up! Training Plan focuses on everything you need to get started. It is a general toning and fitness plan for beginners and will knock you into great shape in just 24 weeks.

Thighs, Tums & Bums Gym Training Plan

If you have decided to tone up these common problem areas, this plan is for you. The TTB Training Plan focuses on everything you need to get started. It is a general toning and fitness plan for beginners with a focus on thighs, tums and bums. It will knock you into great shape in just 24 weeks.

'Weight Loss Made Easy' Training Plan

This is a fitness-based plan for beginners and will knock you into great shape in just 24 weeks. Regular exercise will bring you: a healthier body, improved self-esteem and increased energy levels – as well as the body you want!

Get fit for skiing

This guide includes an eight-week training plan to get you in optimum shape for your holiday. It covers ski-specific training and focuses on the correct protocols for avoiding injury, training safely, and progressing your ski fitness at a pace that’s right for you.