Training Advice

Personalised, Adaptable Training App

Coopah has had a complete transformation – rebuilt from the ground up to make you a stronger, faster, better runner.

A coach in your pocket. Smarter AI features. Start line PB confidence guaranteed.

Coopah’s coaching app means you can take the guessing out of training as every plan is automatically built around your schedule, goals and ability – whether you’re an elite athlete or taking on a 5K for the first time.

To get started with your two-week free trial, download the Coopah App today, enter the referral code ‘CARDIFFHALF’ for two weeks free and 20% off an annual subscription!

12 Week Training Plans

Our free 12-week training plans are designed to get you to the start line, whatever you level of ability or ambition.

Beginner 12 Week Training Plan

Intermediate 12 Week Training Plan

Advanced 12 Week Training Plan

Read our Training Plan Guide to understand which plan is right for you, how programmes work and all of the suggested types of workouts included.

Want a personalised plan, built around your schedule and suited to your goals? Check out the Coopah app!

Run Wales

Run Wales is a new social running programme developed to ‘inspire, encourage and support’ every adult in Wales to run. Running is free and everyone can do it! Every effort counts and no jog is too small – Run Wales are here to celebrate individuals and groups who walk, jog and run their way to a more active lifestyle.

So regardless of age, fitness level, aspiration, background, or location everyone can be a part of Run Wales! If you’re interested in giving running a go, they are here to support you every step of the way and welcome you to be part of the running community in Wales.

What To Eat?

Nutrition is a vital aspect of your training. Get the best from your preparations with nutrition plans and recipes that can help you reach your goals.

Fit To Run?

Running is free, you can do it anywhere, and it burns more calories than any other mainstream exercise.

Regular running can reduce your risk of long-term illnesses, such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.

Check out this advice to avoid injury or illness and make sure you don’t push yourself beyond your limits. If you have any concerns, consult your doctor before you decide to run.