PUSH YOURSELF. TEST YOURSELF. CHALLENGE YOURSELF TO RUN A 5K OR 10K

PUSH YOURSELF. TEST YOURSELF. CHALLENGE YOURSELF TO RUN A 5K OR 10K.

Do it for charity. Do it for a club. Do it for yourself. Whatever drives you to pull on the trainers and run, know that you're doing something amazing.

Before the glory, the training. We'll help you cross the line with a mile-wide grin - we've got nutritional advice and top tips from European champion Mo Farah.

You've accepted the challenge. Your goal's set. Now find out how far your legs will take you.

DOWNLOAD THE 5K TRAINING PLAN (PDF - 448KB)

DOWNLOAD THE 10K TRAINING PLAN (PDF - 682KB)

MO FARAH'S TOP TIPS 

He's the quickest 10k runner in Europe - with one of the best smiles. Here's Mo's top tips on going the distance:

REPLACE YOUR FLUIDS
Running makes me feel great and sweating really shows I've been working. But it's important to replace that fluid afterwards, so make sure there's a Lucozade Lite with electrolytes waiting for you when you get home.

BREAK IN YOUR TRAINERS
Your feet are your friends, so look after them. Box-fresh shoes can put potentially damaging stresses on your feet, so make sure you break your trainers in before race day.

NUTRITION IS VITAL
Love your food, especially in the week before the race. Tuck into good quality, high carb foods like rice, potatoes and pasta to make sure you're fuelled up for the big day.

RUNNING_10K_MO_T.jpg

PACE YOUR RACE
Go at the speed you've trained for, picking it up near the end if you've got gas in the tank - but make sure you listen to your body. You don't want to burn out before the finish.

Download our online fitness trainer app - then achieve your fitness goals.

Want to get in shape? FitCoach is here to help. Pick a goal and get a training plan specially designed for you.

VISIT FITCOACH NOW
Run 5k in your local park with parkrun, the best way to start Saturdays.

Get the weekend off to a flying start - join thousands of other runners at free outdoor running events every Saturday.

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