Follow this advice for what to do a week before, a few days before, and the morning of your big day. Plus, how to recover.

It’s the opening days of spring, and it’s officially time to get out your running sneakers. Whether you’re a would-be beginner or a veteran runner, spring signals the start of many race calendars.

You’ll have a little extra motivation to push the pace, and you may be pleasantly surprised at what you can do. What’s a good 5K time to aim for? Since this is your first race, your goal ...

Take 1km repeats, for example. ‘If you’re training for a 5K, you’re going to be running those 1km repeats at race pace or faster,’ she explains. ‘You’ll also take longer recoveries ...

Once you've completed a few 5Ks, you either graduate to running longer distances, or you shift your attention on how to run ...

But how many steps you take during a 5k run also depends on your pace, Joanna says. For example, if you complete a 5k in 20 minutes, you will take around 170 steps per minute, which equates to ...