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Get race-ready
General guidance to help you prepare for whichever distance you choose. This is not a dated training plan — build your own schedule around these principles and your current fitness.
Training principle
Before chasing pace or distance, focus on consistency. Three to four easy runs a week, done at a conversational effort, build the aerobic foundation that every other part of training depends on.
Training principle
Once a base is established, introduce one quality session a week — intervals, tempo effort or hill repeats — alongside your easy running. Keep hard days hard and easy days easy.
Training principle
Grow your weekly distance gradually, and let your longest run increase in small steps. A common guide is to avoid raising total weekly distance by more than roughly ten percent from one week to the next.
Training principle
Rest days and easy weeks are part of training, not a break from it. Sleep, hydration and nutrition all affect how well your body adapts between sessions.
If you are new to running, the 5KM is a realistic and rewarding first goal. Runners with a few months of consistent training behind them are often ready to step up to the 10KM. The 21.1KM and 42.2KM distances reward runners who have built a solid base over several months, and who have run the shorter distances comfortably first.
Always consult a medical professional before beginning a new training programme, particularly if you have an existing health condition.