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Kilometres Per Hour Miles Per Hour Minutes Per Kilometres Minutes Per Mile 5k 10k Half Marathon Marathon 8.00kph 4.97mph 7:30 12:04 00:37:30 01:15:00 02:38:15 05:16:30 8.10kph 5.03mph 7:25 11:55 00:37:02 01:14:04 02:36:17 05:12:35 8.20kph 5.10mph 7:19 11:47 00:36:35 01:13:10 02:34:23 05:08:46 8.30kph 5.16mph 7:14 11:38 00:36:08 01:12:17 02:32:31 05:05:03 8.40kph 5.22mph 7:08 11:30 00:35:42 01:11:25 02:30:42 05:01:25 8.50kph 5.28mph 7:04 11:22 00:35:17 01:10:35 02:28:56 04:57:52 8.60kph 5.34mph 6:59 11:14 00:34:53 01:09:46 02:27:12 04:54:25 8.70kph 5.41mph 6:54 11:06 00:34:28 01:08:57 02:25:31 04:51:02 8.80kph 5.47mph 6:49 10:58 00:34:05 01:08:10 02:23:51 04:47:43 8.90kph 5.53mph 6:44 10:51 00:33:42 01:07:24 02:22:14 04:44:29 9.00kph 5.59mph 6:40...

Preparing for a marathon is just as much about what you eat as it is about what you do with your training shoes. You can follow the perfect training plan, hit every session and still arrive at an event feeling flat and frustrated, simply because you didn’t give your body the right training nutritionThe main role of carbohydrate is to provide your working muscles and major organs with fuel to function. Carbohydrates are broken down to produce ATP, the energy currency of our cells, during exercise. As intensity increases the demand for carbohydrate also increases. Carbohydrates are commonly categorised into...

struggling with severe Crohn's symptoms throughout lockdown and beyond, it was deemed necessary to have a major surgery called a proctocolectomy  to remove my troublesome large bowel and now have a stoma bag attached to me for the rest of my life for my ileostomy. I didn't realise when I went in for the the op, but the surgery actually saved my life, my insides were in a bit of a mess.

As the seasons are changing,  the mornings and evenings are becoming darker. For many with busy schedules, running during daylight hours is not possible, which often means running in low light or dark conditions.  

While it may seem daunting, don't be discouraged running in the dark. Here are our expert tips for safe night time running.

The new On Cloudsurfer running shoe, is this the best On running shoe yet?