Train & Prepare

Be it 5K, 10K, half marathon or the full 26.2 miles, we are here to help you prepare for your next challenge. Browse our training plans, articles and motivational tips below.

Training Plans

New to running, or not sure where to start as you build up to a distance? Our training plans are perfect for beginners looking for advice on how to structure your efforts as you build up to a certain distance.

Our Training Plan Guide explains the terms and key elements included within the training plans, to help you make the most of your training.

Join a R4W Strava Club!

Our Official Strava Clubs are the place for exclusive news, reviews, tips and competitions.

Interact with others training for a R4W event, view club leaderboards, posts and more.

Medical Advice

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.

Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.

Check out this advice to avoid injury or illness and make sure you don’t push yourself beyond your limits. If you have any concerns, consult your doctor before you decide to run.


Nutrition is an essential part of your training and recovery. Upgrade your training or refresh your workout with HIGH5. Enjoy an exclusive 30% off selected products with the code H5#RUN4WALES.

Social Running & Support

Run Wales is a new social running programme developed to ‘inspire, encourage and support’ every adult in Wales to run. Running is free and everyone can do it! Every effort counts and no jog is too small – Run Wales are here to celebrate individuals and groups who walk, jog and run their way to a more active lifestyle.

So regardless of age, fitness level, aspiration, background, or location everyone can be a part of Run Wales! If you’re interested in giving running a go, they are here to support you every step of the way and welcome you to be part of the running community in Wales.

Training Articles

Browse our training articles below for advice on a range of topics. Make sure you’re following us on Twitter, Facebook and Instagram, where you can keep updated with any new articles we publish (and join the conversation!)

10 Ways To Stay Motivated During Marathon Training
Why 10K Can Be The Perfect Running Distance
Winter Training Guide
What To Remember If You’re New To Running
5 Ways To Switch Up Your Training Routine
Why Fitness Fanatics Love The Festive Break
Vital Tips Once You’ve Signed Up To A Race
26.2 Reasons To Run A Marathon
The 7 Traits Of A Marathon Runner – Which One Suits You?
Cold Weather Training Advice
The Complete Guide To Summer Training
Get Inspired By The #WhyWeRun Campaign
Get Inspired By The Cardiff Half Record Breakers
5K Training Tips From Welsh Olympian Steve Brace
Running and Ramadan – Advice On How To Run During Your Fast

Partner Articles

Runderwear – Your Sporting Must Have – A Great Fitting Sports Bra