Your 16-week Race for Life intermediate marathon plan
Before you begin, ensure that you have footwear that is going to provide adequate support, flexibility
and cushioning as you build towards your Race for Life distance. Let’s do this!
Make sure you keep us updated on your progress! Share your training photos using #raceforlife
Training plan created by Kiqplan.com
1 hour walk
Today our mission begins,
it will be tough but you
will get through it. Test
those legs and lungs out.
Race day, here we come!
Rest day
Tell your friends and family
about your challenge –
see if they can keep you
company during training.
Complete the Fit in 5
workout two times today,
either in one or two sessions,
just aim to get it done.
Rest day
Share your training photos
and progress using
#raceforlife
10 minute session
Take 10 minutes out of the
day to stretch.
Rest day
Remember to lay your
running kit out for tomorrow’s
session. It will help when
getting ready.
Practise run or jog
Today try a short, slow paced
run or jog. See how far you
can get without stopping.
Rest day
Take a day to recover.
First week of training done.
Good job.
Complete the Fit in 5
workout two times today
30 minute interval training
• 3 minute jog
• 7 minute walk
Aim to do this for a total
of 30 minutes.
Rest day
Share your training photos
and progress using
#raceforlife
30 minute power walk
A short speed walk to keep
the body moving today.
Rest day
Today make sure you
get in all three of your big
meals. You’ll need it all for
tomorrow’s session.
10km jog or run
We’re going to build your
fitness up for this race starting
with a distance of 10km.
Jog or run as much as
you can and walk the rest.
Rest day
Week 2 done and you are
well on your way now.
20 minute session
Try and see how far you
can jog in 20 minutes.
Don’t worry if you can’t
do the full distance,
just walk the rest.
Rest day
Check out our great fundraising
packs to raise more money
to help beat cancer sooner.
Go to raceforlife.org
20 minute session
Take 20 minutes out of the
day to stretch.
Complete the Fit in 5
workout six times today
Rest day
Try something new for
breakfast like oats and berries.
It’s healthy, easy to prepare
and tastes great.
13km jog or run
Todays 13km jog is all about
the outdoors. Jog or run as
much as you can and walk
the rest and find a route to
do around the local area.
Rest day
What a week! Let your body
recover today and think about
what cross-training exercises
you can do tomorrow.
Cross-training session
Mix it up a bit today with
a cross-training session.
40 minutes of cycling
or swimming or even
a class. No running!
Rest day
Check out our great fundraising
packs to raise more money
to help beat cancer sooner.
Go to raceforlife.org
Complete the Fit in 5
workout four times today
30 minute power walk
Stretch the legs out with
a fast paced walk, and
see how far you can get
in 30 minutes.
Rest day
Remember to lay your
running kit out for tomorrow’s
session. It will help when
getting ready.
15km jog or run
We’re getting some good
distance in today, remember
to bring your camera
with to get some shots
of your route.
Rest day
1 month ago today we started
training. Take some time
today to look back and see
how much you’ve achieved.
5km jog
Jog as fast as you can for 5km.
Rest day
Share your training photos
and progress using
#raceforlife
Complete the Fit in 5
workout six times today
20 minute session
Take 20 minutes out of the
day to stretch.
Rest day
Pack some snacks for your
day today. Try mixing nuts
and seeds together, nutritous
and tasty.
18km jog or run
Take your time with todays
session. Take in the sights
around your area and
see if you can jog more
than you walk.
Rest day
5 weeks of training done.
There’s no stopping you now.
Cross-training session
Mix it up a bit today with
a cross-training session.
40 minutes of cycling
or swimming or even
a class. No running!
Complete the Fit in 5
workout six times today
Rest day
Remind your friends
and family about your
challenge – see if they
can keep you company
during training.
10 minute session
Take 10 minutes out of the
day to stretch.
Rest day
Well deserved after your
endeavours this week,
put your feet up!
21km jog or run
There’s no stopping you after
this session, half a marathon
and we are well on our
way to the big day.
Rest day
Wow, another week
in the bag.
Complete the Fit in 5
workout four times today
40 minute interval training
• 5 minute jog
• 5 minute walk
Aim to do this for
40 minutes without
stopping.
Rest day
Download some new tunes
to keep motivation levels
super high on Sunday.
30 minute power walk
Lets keep those legs moving
with a 30 minute power
walk. See how far you
can go in that time.
Rest day
Today make sure you
get in all three of your big
meals. You’ll need it all for
tomorrow’s session.
25km jog or run
Endurance is the key to this
session. You’re doing well,
and now closer to your
distance then ever before.
Supported by
You can download the Fit in 5 workout
from raceforlife.org/training
Rest day
Enjoy your day off,
you’ve earned it.
30 minute session
Try and see how far you can
run in 30 minutes.
Rest day
Share your training photos
and progress using
#raceforlife
20 minute session
Take 20 minutes out of the
day to stretch.
Complete the Fit in 5
workout six times today
Rest day
Get an early night. Sleep will
help your body and mind
prepare for a challenging
training session.
18km jog or run
Less distance but more speed.
Let’s see if we can beat our
time from 3 weeks ago.
Rest day
There’s no stopping you.
9 weeks completed and
you are turning into a
marathon hero for sure.
40 minute session
Today we’re going to mix
it up. See you you can do
40 minutes of cycling or
swimming or even a class.
Rest day
Give your fundraising a boost.
Check out our great fundraising
packs to raise more money
to help beat cancer sooner.
Go to raceforlife.org
Complete the Fit in 5
workout four times today
30 minute power walk
Stretch the legs out with a
good fast paced walk, and
see how far you can get.
Rest day
Check your favourite running
kit to make sure it is still ok
and not damaged or in need
of replacing.
30km jog or run
We are halfway there.
Keep the training up and
remember why you are
doing this to help beat
cancer sooner.
Rest day
On todays rest day pick
20 songs that are going to
motivate you to complete
your 35km walk or jog
on Sunday.
8km jog or run
Jog or run as fast as you can.
Rest day
Get kitted out with some
Race for Life clothing
and accessories, at
raceforlife.org/shop
Complete the Fit in 5
workout four times today
20 minute session
Take 20 minutes out of the
day to stretch.
Rest day
Get an early night. Sleep will
help your body and mind
prepare for a challenging
training session.
35km jog or run
You’re going to be testing
your endurance today.
Keep a clear positive mind
and you'll get through it!
Rest day
Today is a well earned rest
day. Take some time to share
your results with friends
family and all the other
women training for this race.
Cross-training session
Mix it up a bit today with
a cross-training session.
60 minutes of cycling
or swimming or even
a class. No running!
Complete the Fit in 5
workout six times today
Rest day
Share your training photos
and progress using
#raceforlife
20 minute session
Take 20 minutes out of the
day to stretch.
Rest day
Get an early night. Sleep will
help your body and mind
prepare for a challenging
training session.
40km jog or run
This is the toughest session
yet, but you’ve come this
far. There really is no
stopping you.
Rest day
Yesterday was a great test and
hopefuly you got some pics
to prove it. Post them and let
all your friends and family
see how well you’re doing.
Complete the Fit in 5
workout four times today
20 minute interval training
• 2 minute jog
• 2 minute walk.
Aim to do this for
20 minutes without
stopping.
Rest day
Download some new tunes
to keep motivation levels
super high on Sunday.
30 minute power walk
Stretch the legs out with a
good fast paced walk, and
get the blood pumping.
Rest day
Drinking enough water is
important to both your
training and health. Make
sure you drink at least 1 litre.
42km jog or run
Today we test our limits.
No one said it had to be boring
so take your camera with
you and get some shots
of your training session.
Rest day
Treat youself to delicous meal
today as a way of thanking
your body for it’s hard work.
1 hour run
See how far you can run
in 1 hour.
Rest day
Share your training photos
and progress using
#raceforlife
20 minute session
Take 20 minutes out of the
day to stretch.
Complete the Fit in 5
workout six times today
Rest day
Share your training photos
and progress using
#raceforlife
30km jog or run
Keep strong, we are almost
there. Enjoy your run today.
Rest day
Nothing can stop you now!
2 weeks to go.
Cross-training session
Mix it up a bit today with
a cross-training session.
40 minutes of cycling
or swimming or even
a class. No running!
Rest day
Get kitted out with some
Race for Life clothing
and accessories, at
raceforlife.org/shop
Complete the Fit in 5
workout six times today
60 minute interval training
• 3 minute jog
• 6 minute run.
Aim to do this for
60 minutes without
stopping.
Rest day
Remember to lay your
running kit out for tomorrow’s
session. It will help when
getting ready.
25km jog or run
You’ve come a long way
and you can see it in
your endurance.
Rest day
You're almost there! Today is
a great opportunity to reflect
on just how far you've come
and how much training
you've done to get you here.
Cross-training session
Mix it up a bit today with
a cross-training session.
30 minutes of cycling
or swimming or even
a class. No running!
Rest day
Share your training photos
and progress using
#raceforlife
Complete the Fit in 5
workout four times today
20 minute session
Take 20 minutes out of the
day to stretch.
Rest day
Today make sure you
get in all three of your big
meals. You’ll need it all for
tomorrow’s session.
20km session
Our last big training session
before the race. You’ve gone
though some tough times but
now nothing can stop you.
Race day
Take today to plan for the
big day. What kit will you
wear, how will you get to
the race, what’ for breakfast
on the day?
5km jog
5 km jog at a comfortable
speed.
10 minute session
Take 10 minutes out of the
day to stretch.
Rest day
Preparation is key, check
the weather reports and make
sure there are no planned
transport disruptions on
the day.
20 minute walk or jog
Light 20 minute walk or jog
to get the blood pumping.
Rest day
Remember to lay your kit
out before bed, charge
your devices and get an
early night.
RACE DAY
Cancer Research UK is a Registered Charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man. (1103)
It’s the big day. Go out,
have fun and show cancer
that hell hath no fury
like a woman in pink.