Endurance guides
Train smarter. Start here.
Straight answers to the questions runners, cyclists, swimmers, and triathletes actually ask, with the numbers, tables, and pacing you can act on today.
Distances
How many miles is a 5K?
5K equals 3.107 miles. Conversion table, typical finish times, and pace targets.
Read guideDistances
How many miles is a 10K?
10K equals 6.214 miles. The full km-to-mile table plus what a good 10K time looks like.
Read guideDistances
How many miles is a half marathon?
13.109 miles (21.0975 km). Conversion table, finish times, and how to pace it.
Read guideDistances
How many miles is a marathon?
26.219 miles (42.195 km). Why it's 26.2, the splits, and typical times by level.
Read guideDistances
How many steps are in a mile?
About 2,000 walking, 1,500 running, with the formula and a table by height.
Read guideWalking
How long to walk a 5K?
Around 45–60 minutes. Walk, jog, and run finish times by pace.
Read guideMethod
What is jeffing?
The run-walk-run method: planned walk breaks that cut fatigue and often mean a faster finish.
Read guideTraining
What is Zone 2 training?
The easy, conversational effort that builds your aerobic base, and how to find yours.
Read guideTraining
What is a tempo run?
Comfortably hard running at threshold: how to find the pace and why it works.
Read guideTraining
What is fartlek training?
Swedish 'speed play': unstructured surges inside an easy run. Sessions and benefits.
Read guideRacing
What is a negative split?
Running the second half faster than the first: why it works and how to pace it.
Read guideRecovery
What are DOMS?
Delayed onset muscle soreness: what causes it, and how to train around it.
Read guideTriathlon
What is a brick workout?
Back-to-back bike-then-run sessions that teach your legs to run off the bike.
Read guideBeginner
Couch to 5K plan explained
A run/walk progression that takes a total beginner to a continuous 5K in about 8–9 weeks.
Read guideLooking for a number instead of a guide? Try the free pace calculator, race time predictor, or heart rate zone calculator.
From reading to running
Knowledge is the start. A plan is the finish.
Gritup turns everything in these guides into a periodised, week-by-week training plan that adapts when life gets in the way. Run, bike, swim, or all three.