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5k Training Plans
Here are our 6-week training plans, produced by RunningWithUs, designed to get you ready for your 5k Race for Life event this summer. Designed for women of all ages and fitness levels, simply choose the pace you want to do.
Choose your plan
Strength building
Helen from RunningWithUs shows you how to do a squat - this is great for building strength.
Top tips for everyone
- Wear comfy shoes and make sure your feet are well supported.
- It's also a good idea to wear a sports bra.
- If you're a beginner, increase the time you exercise for gradually.
- Train with friends and help motivate each other.
- Whether you walk, run or dance, go at a conversational pace.
- Remember to warm up and cool down before and after any exercise.
- A balanced diet will help you feel great.
- It's important to stay hydrated before, during and after exercise.
- Remember to stay SunSmart when you're training and keep covered up.
How far is 5k exactly?
If you’re not sure how far 5k is, have a look at our everyday examples.
Every little helps
Training doesn't have to be just about following a training plan.
Why not think about walking some or all of the way to work? If the full distance is a bit much, try getting off your bus or train a stop earlier and walking the rest of the way. You could join a running club or even form a walk-to-work group and get your colleagues involved.
Keeping active is one of the ways you can reduce your cancer risk.
Running groups in your area
We know that jogging or running is more fun when shared with others, that’s why we’ve teamed up with RunTogether to help you prepare for big day. RunTogether Groups are fun, friendly organised jogs / runs, led by qualified and insured Run Leaders. There are more than 1,000 RunTogether Groups across England, suitable for all abilities.