Whatever distance you’re aiming for, make sure you have a goal in mind. That could be a time you want to complete your run in or simply just doing the distance. It’s completely personal but knowing what you’re aiming for helps substantially with motivation and getting you across the virtual finish line.
It’s very tempting to wing it on the day, especially when life gets in the way, but training plans are incredibly useful in getting your body and mind ready for your challenge. We’ve pulled together some links you may find useful for getting started and for planning your training. Please be aware these links will take you to third-party websites.
5km training plans
10km training plans
13.1-mile/half marathon training plans
A half marathon (21.1km) is no small undertaking so we recommend only regular runners attempt to do this distance in a single run.
If you are a beginner and want a bigger challenge than 5km or 10km then why not spread 13.1 miles out over the month instead?
26.2-mile/marathon training plans
A marathon is a true challenge and if you haven’t completed a marathon before or are not already a regular runner with distance experience, we strongly advise not trying to do the marathon distance in one go. It is a large undertaking and can be done with six to 10 weeks’ training, but only for experienced runners.
While we want this challenge to be exactly that, a challenge, it’s incredibly important that you don’t push yourself beyond your limits. Nobody wants to get an injury, so it’s crucial you don’t ignore signs or push too hard (mentally or physically) unnecessarily; that’s a recipe for disaster.
A common cause of injuries is doing too much, too quickly so whether you’re a beginner or an experienced runner, listen to your body, even if you are doing it for a great cause! This goes for pacing as well!
If you have any concerns about your health, please consult a medical professional for advice.
Rest is the best friend of recovery. Following a plan lets you factor rest days into your training, but it’s easy to think of them as unimportant. Don’t fall into the trap!
Warming up and cooling down are often overlooked and skipped. Stretching pre and post run can help a lot in avoiding injury, aiding recovery, and getting the most out of your training. Make it a habit to incorporate pre and post run stretching into your running schedule.
Good nutrition is vitally important, both in a wider sense of fueling your body and aiding recovery on rest days as well as maintaining energy levels during runs. If you’re doing longer sessions or targeting the longer (half and full marathon) distances, then testing out your nutrition strategies in training is a smart way to avoid finding out if something upsets your stomach on the day of your run!
Make sure you dress appropriately for the weather conditions and have suitable equipment for your chosen run. One size rarely fits everyone, so research what you’re using, especially what you’re putting on your feet. There are thousands of guides, ‘top 10s’ and recommended kit lists available online, but you may wish to visit a local running shop for some one-to-one, in-person advice.
We would love it if you choose to raise additional funds for cats through your challenge. JustGiving has integrated Strava so you can track your run and post it to your fundraising page to update your friends and family on your challenge and encourage donations. Connecting Strava and JustGiving is fast and easy, just follow the steps in their guide.
Don't have Strava? Download it today and join our Strava running, walking and hiking team.