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  1. >Advice for new runners
  2. - Build up speed and mileage SLOOOOOWLY (start with 15 minutes, increase mileage at most 10% per week)
  3. - It will feel like you're going slow, you are; don't worry about setting good times for a couple of months
  4. - If you start to feel pain anywhere, stop and rest
  5. - Don't try to copy what pros are doing. Do what feels natural
  6. - Once you can comfortably roon 6 miles/10km, start thinking about a goal in terms of race distance and time, and look for a training plan for that goal (see below for suggested plans)
  7.  
  8. >Couch to 5k/Bridge to 10k Guides
  9. https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/
  10. https://i.imgur.com/ef98R.png
  11. https://i.imgur.com/qNJIy.png
  12.  
  13. >I want to run a fast 5k, 10k, half-marathon, or marathon
  14. https://www.runningfastr.com/
  15. https://www.halhigdon.com/
  16.  
  17. >I want to stretch
  18. https://www.runnersworld.com/uk/training/beginners/a32172701/how-to-stretch-post-run/
  19.  
  20. >Performance calculators
  21. https://runbundle.com/tools/age-grading-calculator
  22. https://vdoto2.com/calculator/
  23. https://runrepeat.com/how-do-you-masure-up-the-runners-percentile-calculator
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