5k runs

Sample training plan

We've teamed up with Runner’s World to give you the very best in training support and advice.

If you’re a beginner, here’s a taster of what your first couple of weeks could look like:

Week 1

• Monday: rest
• Tuesday: run 30 seconds, walk 30 seconds, repeat 20 times
• Wednesday: rest
• Thursday: run 1 minute, walk 1 minute, repeat 10 times
• Friday: rest
• Saturday: rest
• Sunday: run 2 minutes, walk 3 minutes, repeat 5 times

Week 2

• Monday: rest
• Tuesday: run 2 minutes, walk 2 minutes, repeat 5 times
• Wednesday: rest
• Thursday: run 3 minutes, walk 4 minutes, repeat 10 times
• Friday: rest
• Saturday: rest
• Sunday: run 3 minutes, walk 3 minutes, repeat 4 times

Expert help for your training

Beginner or a regular runner, visit the Runner's World website for a wealth of training advice.

Feed your body with the right fuel

It’s important to feed your body with the right fuel while training and before your race. Lucozade offer lots of advice on nutrition and hydration for running.

Healthy living

Regular exercise and a healthy, balanced diet can reduce your risk of cancer. Experts believe that up to half of all cancers could be prevented by lifestyle changes. Take a look at our healthy living information, where you can find ideas for healthy meals, tips for weight loss and find out about our health campaigns.