Training Tips

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 content, articles and motivational tips below.

Training Plans

Coopah are changing the way runners train by provide runners with the best training experience. Coopah’s coaching app means you can take the guessing out of training as every plan is automatically built around your schedule, goals and ability. From elite runners to first time 5km runners Coopah will get you to the start line in the best shape you can be.

The best? They guarantee a PB or your money back because they are that confident in their plans!

Use the referral code R4W when signing up for a free two-week trial (£9.99/month thereafter).


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.

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.

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

Coopah How To: Nail Your Marathon Taper
Coopah Recommends: Top Tips For Marathon Week!
Coopah Recommends: Top 5 First Time Marathon Tips
Coopah How To: Train For A 10K
Coopah Recommends: Top 5 Strength Exercises
Coopah Recommends: Top 5 Cross Training Exercises
Coopah How To: Train During The Summer Months
Coopah How To: Run A Sub 4 Marathon
Coopah How To: Make The Most Of Rest Days
Coopah How To: Overcome Injury
Coopah How To: Be A More Sustainable Runner
Coopah How To: Start Strength Training
Coopah How To: Plan Your Marathon Fuelling Strategy
Coopah How To: Get Started With Interval Training
Coopah How To: Start Your Running Journey
Coopah How To: Train For Your First Half Marathon
Coopah How To: Get A Half Marathon PB!
Coopah How To: Work Our Your Marathon Pace
Coopah How To: Stay Injury Free
Coopah How To: Stay Motivated During Marathon Training
HIGH5: Understanding Sports Nutrition
HIGH5: How To Avoid Cramps
HIGH5: How To Burn Fat
HIGH5: How To Carb Load
HIGH5: 10K Nutrition Guide
HIGH5: Half Marathon Nutrition Guide
HIGH5: Marathon Nutrition Guide
HIGH5: Sports Nutrition For Runners
HIGH5: Training In Hot Weather
Runderwear: Your Sporting Must Have – A Great Fitting Sports Bra