PaceChange Runners · UK

Change Your
Pace.
Change Your Life.

Free training plans. Real nutrition numbers. Built for UK runners who want to get faster — from your first parkrun to marathon day.

4K+
Runners helped
Free
Always
4
Race distances
UK
Focused
↓
Start with the free tools
Free tools — use them now
Two Calculators.
Everything You Need.
Build your training plan or get your exact nutrition numbers. Both completely free, both built for UK runners.
1
Your Race
2
Your Times
3
Commitment
4
Your Plan
Step 1 of 3
What are you training for?
Whether it's your first parkrun or a marathon PB — select your race and we'll build the plan around it.
5K
Parkrun / 5K
10K
10 Kilometre
½M
Half Marathon
M
Marathon
Step 2 of 3
Your times
Be honest with your current time — an accurate start gives you a better plan.
Hours
:
Minutes
:
Seconds
Hours
:
Minutes
:
Seconds
Step 3 of 3
How much can you commit?
Consistent training beats overambitious plans. Be realistic — we'll build around what you can actually do.
Training days per week
2
days
3
days
4
days
5
days
6
days
Weeks available8weeks
4 weeks26 weeks
Your Goal Time
23:00
5K in 8 weeks
–5:00
Time off
4:36
Goal pace /km
8wks
Training period
Race Predictor
Your Training Plan
Weekly Training Structure
Your Free Guide Includes
The 4-Week PaceChange Runner Guide
Delivered to your inbox immediately. Everything you need for the first month of your plan.
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Week-by-week workouts
Every session mapped with distances, paces, and recovery days
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Runner nutrition guide
What to eat before, during, and after. UK foods, real portions.
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Sleep & recovery
How sleep affects performance and how to optimise it
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Stretching protocol
Pre-run, post-run, and rest day routines
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Strength work
3 exercises that improve running economy by up to 8%
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Progress tracker
Weekly log to track sessions, times, and feel
About You
Male
Female
yrs
kg
cm
km
Activity Level (Outside Running)
🪑
Desk jobMostly sitting
🚶
Light activeWalking daily
⚽
ModerateSport 3–4x/wk
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Very activeHard training daily
Your Goal
⚖️
Maintain
Hold weight, fuel performance
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Lose weight
Lean out, keep pace
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Build muscle
Add strength, heavier training
Your Daily Target
2,450
calories per day
1,680
Base (BMR)
2,150
Maintenance
300
Run burn/day
Daily Macro Targets
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Protein
Muscle repair and running recovery
165g
🍞
Carbohydrates
Your primary running fuel
290g
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Fats
Hormones, joints, fat-burning
70g
When To Eat — Runner's Timing Guide
2–3 hrs before
Pre-run meal
Porridge with banana, or 2 slices wholemeal toast with peanut butter. Around 400 kcal.
30 min before
Quick top-up (optional)
Half a banana, a Jaffa Cake, or a small Nakd bar. 100–150 kcal max.
During run
Fuelling on the move
Under 60 min: water only. Over 60 min: 30–60g carbs per hour — gels, chews, or Jelly Babies.
Within 30 min after
Recovery window
Protein + carbs within 30 minutes. Greek yoghurt + fruit, or a chicken wrap. Aim for 25g protein.
Easy UK Food Swaps
Why runners choose us
Built for Real UK Runners
No jargon. No generic advice. No paid-for plans buried behind a paywall. Just honest, science-backed guidance for runners at every level.
🇬🇧
100% UK focused
Everything is built around UK runners — Parkrun distances, British weather, Greggs pre-run carbs (yes, really), and UK race calendars.
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Science-backed
Our training plans use the Riegel formula and Mifflin-St Jeor equations — the same methods used by professional coaches and sports scientists.
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Actually free
The calculators, the guides, the newsletter — all genuinely free. No trial period, no card required, no strings. We just love running.
📱
Works for everyone
Whether you've never run a km in your life or you're chasing a sub-3 marathon — we have a plan that works for where you are right now.
12
Training Guides
5K → M
All distances
100%
Free tools
Weekly
Newsletter tips
What runners are saying
Built for UK Runners. Every Distance.
5K · 10K · Half · Marathon
Structured week-by-week plans for every distance. No guesswork — just progressive training that builds fitness without burning you out.
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Training Plans
All distances covered
5K through Marathon
Nutrition · Recovery · Strength
A dedicated Nutrition Bible, Recovery & Sleep guide, and Strength & Conditioning programme — the three pillars most runners ignore. Built specifically around running load.
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Complete System
Train the whole athlete
10 specialist guides
Free Tools · Free Plans
Race time predictor, calorie calculator, and a personalised free training plan — all free, no email required to use the tools. Pay only if you want the full programme.
🎯
No Faff
Start for free today
Real value, upfront
Training tips
6 Things Every UK Runner Should Know
The small changes that make the biggest difference to your training.
01
80% of your running should be easy
Most runners go too hard, too often. If you can hold a full conversation while running, you're at the right pace. Save the hard efforts for your one quality session per week.
02
Sleep is your secret weapon
You don't get fitter during runs — you get fitter when you sleep. 7–9 hours is non-negotiable for runners. Less than 6 hours and performance drops by up to 30%.
03
Don't skip the warm-up
5 minutes of brisk walking followed by dynamic stretches reduces injury risk significantly. Cold muscles don't perform and they snap. The warm-up is not optional.
04
Eat before long runs — always
Running on empty feels heroic but it isn't. Fuelling properly before a long run means you run faster, recover better, and actually enjoy it. Porridge oats are your best friend.
05
Increase mileage by 10% max per week
The 10% rule exists for a reason. Your bones and tendons adapt slower than your cardiovascular system. Jump too fast and you'll be injured within weeks. Build slow, race fast.
06
Strength training makes you faster
Two sessions of strength work per week improves running economy by up to 8%. Squats, single-leg deadlifts, and calf raises. 20 minutes is all you need.
Race distances explained
Pick Your Distance
Not sure which race to target? Here's what each distance actually involves — and how long it takes a typical UK runner.
5K
Parkrun / 5K
Avg UK time: 28–32 min
Perfect first race. Parkrun is free every Saturday morning at 900+ locations across the UK. The friendliest running event in the world.
10K
10 Kilometre
Avg UK time: 55–65 min
The step up from 5K. A great distance to really test your pace. Hundreds of 10Ks happen across the UK every weekend — easy to find one near you.
½M
Half Marathon
Avg UK time: 2hr 02min
13.1 miles. The distance where proper training and nutrition start to matter a lot. Great Rock 'n' Roll events, Great North Run, and more across the UK.
M
Marathon
Avg UK time: 4hr 22min
26.2 miles. The big one. London Marathon, Manchester, Brighton, Edinburgh — the UK has world-class marathons. Needs 16–20 weeks of serious preparation.
Free resources
Your Free Guides
Download instantly. No credit card. No catch. Built for UK runners by people who actually run.
Free Download
4-Week Runner's Training Guide
Your complete first month of training — every session, every pace, every rest day planned out for you.
  • 4 weeks of structured sessions
  • Pace zones explained simply
  • Weekly mileage progression
  • Post-run stretching routine
  • Beginner strength circuit
Free
instant delivery to inbox
Free Download
Runner's Nutrition & Weight Loss Guide
Lose weight without losing pace. UK-specific meal plans, calorie targets, and the exact foods that fuel fast running.
  • 7-day UK meal plan (Tesco, Aldi, Sainsbury's)
  • Pre-run, during and post-run fuel guide
  • Calorie targets by training load
  • How to lose weight and still PB
  • Hydration guide for UK weather
Free
instant delivery to inbox
Did you know?
UK Running Facts
🏃
Parkrun changes lives
Over 400,000 people run a Parkrun every Saturday morning across the UK. It's completely free and there's likely one within 5 miles of you right now.
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British weather is actually an advantage
Running in the cold and rain builds mental resilience. Studies show runners who train in tough conditions perform better on race day. Lean into it.
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Jaffa Cakes are a legitimate running fuel
Each Jaffa Cake has about 46 calories and a near-perfect carb profile for pre-run fuelling. Cheaper than gels, available everywhere, and delicious.
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Running in the UK is booming
UK race participation has grown by 35% in the last five years. Over 2.5 million people now run regularly — the community has never been bigger or more welcoming.