Osteopath and sport scientist Fabio Basile shares practical advice on how to prevent injury, choose the right footwear, and follow a balanced weekly plan that blends cardio, strength, and recovery for long-term success.
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Event Day Essentials
It's time to pick your Training Plan
Whether it's your first 5K or your nineteenth, following an effective Training Plan will see you to the Finish Line.
You can download our Official Training App, Coopah, below for a plan tailored to you, or you can check out our free Beginner's 5K Training Plan.
Below you'll also find training tips and tricks.
At 67, Sarah Roberts lined up for her first parkrun. Now, she’s a British Masters athlete showing just how far determination can take you – and motivating older runners to take their first step.
Training in a warm environment gently elevates heart rate, challenges breathing, and teaches the body and mind to stay calm under stress – which can come in handy if you face unexpected heat on Event Day.
When training feels overwhelming, yoga offers an effective way to reset both body and mind. Combining breathwork and mindful movement, it helps regulate your nervous system, release tension, and build resilience.
