1. Race for Life
  2. Prepare for your event
  3. Training plans
  4. 5k Training Plans

5k Training Plans

6 weeks, 5k, your pace: let’s go! Here’s everything you need to get you ready for your 5k Race for Life, whatever your fitness level.

Choose your plan

Top tips for everyone

Raring to go? Our sponsor Runners Need has helped us out with some tips to make the most of your Race for Life. 

1. Step one is always: wear the right shoes.  Get a personalised shoe fitting at a gait analysis appointment at any Runners Need store nationwide. Find out more about gait analysis.


2. New to walking longer distances, jogging or running? Great to have you on board! Don’t worry about your pace or how long you go for – this will come in time. Remember, consistency is key. 


3. It doesn’t have to feel like a slog: adopt a training plan that’s tailored to you and your goals. Take it from us, it’s crucial to build up your fitness gradually and to embrace a walk/run strategy in your personal plan.  


4. We’re all human. Sometimes life can get in the way of training, so make sure you schedule sessions that work for you. 


5. This is a biggy: remember to warm up and cool down before any physical exercise. Your body will thank you for it. 


6. The right nutrition will help you get the most out of your training, stay energised on runs and recover effectively afterwards.


7. Tracking your progress can help keep your motivation up. Download apps to your phone like Strava, Map My Run or Runkeeper - they’re great if you don’t own a sports watch or pedometer. If you’re looking for motivation from a running community, as well as helpful tips and insights to support you through your training, why not join the Runners Need Strava club?


8. A great night’s sleep is key to helping your body recover quickly. So go easy on smartphone scrolling, watching TV or caffeinated drinks before bed. Good morning, training!


9. Your body needs hydration to function properly. So, make sure you drink plenty of water before, during and after you exercise. Running vests are a handy way to keep hydrated on the move!


10. If you need to wear a sports bra, make sure it fits you well. It’s just as important as finding the right running shoes. Check out Runners Need's blog on how to find the perfect sports bra. 


11. Remember to stay sun smart when you’re training and keep covered up. Wearing a cap, sunglasses and suncream can offer protection from the sun during your training runs. Read more hot weather running tips from Runners Need to help you beat the heat.


12. And finally, remember why you’re doing this. You’re doing something amazing, so thank you, from the bottom of our hearts. Whatever happens, you’re a winner.

How far is 5k exactly?

5k event icon

Check out these everyday examples to give you a feel for how far 5k is. 

Walk, run or dance – just get moving!

Group of Race for Life supporters on the beach completing their Race for Life at Home walk

Training doesn't have to be just about following a training plan.

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