FITNESS FOR ALL
Ready to take on the "This Is for Me" challenge? Whether you’re aiming for 1 mile, a 5k, a half-marathon, or even an ultra-marathon, proper training is key to reaching your goal.
This page is your go-to resource for running tips, training plans, and advice on how to prepare, no matter your fitness level.
The challenge is open to everyone,
and we’re here to help you succeed.
No matter where you are in your fitness journey, the most important step is the first one.
RUNNING plans
nothing to 5k
Perfect for beginners or those coming back to running.
5k to half marathon
Ready to take it up a notch? This plan will get you race-ready. Ideal if you’ve already tackled a 5K and want to challenge yourself.
half marathon to ultra
For those pushing their limits, these plans will guide you through longer distances while staying injury-free.
General running tips
Taking on a running challenge, whether it’s a 5k or a 100-mile ultra, requires preparation and care to ensure you stay healthy and injury-free. Here are some essential tips to help you get the most out of your training:
1. Listen to your Body
Rest when needed: If you feel pain or extreme fatigue, it’s crucial to rest. Pushing through serious discomfort can lead to injuries that may sideline you for weeks.Injury warning signs: Beware of common injury signs such as persistent aches, sharp pains, or swelling. These may indicate a developing issue that requires attention.
2. Stay hydrated
Pre-run hydration: Ensure you’re well-hydrated before you start your run. Drink water regularly throughout the day, not just right before running.During the run: For longer runs, carry water or an electrolyte drink. Small, frequent sips can help maintain your hydration levels.Post-run hydration: Rehydrate after your run to replace fluids lost through sweat. Consider drinks that contain electrolytes to replenish sodium and potassium levels.
3. Gradually increase mileage
Increase: While many training plans vary in their approach, a general guideline is to increase your mileage gradually to reduce the risk of injury.Recovery Weeks: Incorporate lighter weeks every three to four weeks to allow your body to recover and strengthen.
4. Focus on strengthening exercises
Knee strengthening: Incorporate exercises such as squats, lunges, and leg presses to build the muscles around your knees, helping to prevent injuries.Core stability: A strong core improves running efficiency and reduces the risk of lower back pain. Include planks, bridges, and other core exercises in your routine.Hip and glute strength: Strengthening these areas can help prevent common running injuries like IT band syndrome and runner’s knee. Exercises like clamshells, hip bridges, and single-leg deadlifts are beneficial.
5. Proper warm-up and cool-down
Dynamic warm-up: Start with a dynamic warm-up that includes leg swings, lunges, and arm circles to increase blood flow and prepare your muscles for activity.Stretching post-run: After your run, focus on static stretches, especially for your hamstrings, calves, and hip flexors, to improve flexibility and aid recovery.
6. Get the right gear
Running shoes: Invest in a good pair of running shoes that provide adequate support and cushioning for your foot type. Replace them every 300-500 miles, or sooner if they show signs of wear.Moisture-wicking clothing: Wear clothing that helps wick sweat away from your skin to keep you comfortable and reduce the risk of chafing.Sun protection: If running outdoors, especially on long runs, use sunscreen, wear sunglasses, and consider a hat to protect against UV rays.
7. Fuelling your runs
Pre-run nutrition: Eat a light meal or snack with carbohydrates and protein about 1-2 hours before your run. Bananas, oatmeal, or a slice of toast with peanut butter are good options.During the run: For runs longer than an hour, consider taking in some easily digestible carbs like energy gels, chews, or a banana.Post-run recovery: Within 30 minutes of finishing, have a snack that includes both protein and carbohydrates to aid muscle recovery. A smoothie with protein powder or a sandwich with lean meat are great choices.
8. Mind your mental health
Set realistic goals: Set achievable milestones and celebrate your progress. This will keep you motivated and reduce the pressure on yourself.Mindfulness and relaxation: Incorporate mindfulness practices like deep breathing or meditation to manage stress and improve focus.
9. Plan for rest days
Rest is training: Remember that rest days are an essential part of your training plan. They allow your muscles to repair and grow stronger, reducing the risk of burnout and injury.Active recovery: On rest days, consider activities like walking, swimming, or yoga to keep your body moving without the strain of running.
By following these tips, you’ll be better prepared to take on the challenge ahead, stay injury-free, and enjoy your running journey. Remember, running is as much about enjoying the process as it is about crossing the finish line.
Important
Please Read Before Starting Your Training Plan
The training plans provided on this page are intended to serve as general guidance for your journey toward running long distances, including marathons and ultras. These plans are not reviewed, vetted, or endorsed by medical professionals, CRUK (Cancer Research UK), or any other company that has expressed their support for the campaign. They are created to the best of our ability as experienced runners, drawing from personal insights and community expertise. However, every individual is different, and what works for one person may not be suitable for another.
Listen to Your Body and Consult Your Doctor
Your health and safety are our top priorities. If you experience any discomfort, pain, or unusual symptoms during your training, it is imperative to stop immediately and consult with your doctor or a qualified healthcare professional. Pushing through serious discomfort or ignoring health issues can lead to long-term injuries or other complications. Remember, there is no shame in adjusting your plan to suit your body’s needs.A Balanced and Realistic Approach
Training for a marathon or ultra is a significant commitment, and it’s important to remain realistic about how this journey fits into your life. Here are some points to keep in mind:Consider Your Lifestyle: Your training should complement—not disrupt—your daily responsibilities, including work, family, and other commitments. Overcommitting can lead to unnecessary stress.Prioritise Mental Wellbeing: Running is as much a mental challenge as it is physical. Stay mindful of your emotional state during this process and take breaks when needed.Adapt to Your Schedule: Life happens, and it’s okay to adjust your training schedule to accommodate unexpected events or obligations. Missing a run here or there won’t derail your progress.Avoid Overtraining: Rest is as important as training. Respect your rest days and recovery weeks to ensure your body has time to heal and strengthen.
Make It Your Journey
These plans are a starting point. Feel free to adapt them based on your goals, current fitness level, and availability. You are the expert on your body, so tailor the schedule to suit your unique needs and preferences.Final Advice
Training for an endurance event is an incredible journey, but it’s important to approach it thoughtfully and with care. Celebrate small wins along the way, and don’t hesitate to seek help—from a coach, a doctor, or even a supportive friend—when you need it. This is your journey, and it should be as joyful as it is challenging.Thank you for ALLOWING us to be a part of your running adventure. Stay safe, and happy running!