The UCL Campus Run Training Plan 2025
Prepare for the UCL Campus Run on Wednesday, 30th April 2025 with this 5-week progressive training schedule. Suitable for all levels!
Training Plan for the 5k Run
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| Week 1 (31 Mar) | (Run 10 mins, walk 1 min) x2 | Rest or cross-train | (Run 12 mins, walk 1 min) x2 | Rest | (Run 13 mins, walk 1 min) x2 | Rest or cross-train | Rest |
| Week 2 (7 Apr) | (Run 15 mins, walk 1 min) x2 | Rest or cross-train | Run 17 mins, walk 1 min, run 7 mins | Rest | Run 19 mins, walk 1 min, run 7 mins | Rest or cross-train | Rest |
| Week 3 (14 Apr) | Run 20 mins, walk 1 min, run 6 mins | Rest or cross-train | Run 24 mins | Rest | Run 26 mins | Rest or cross-train | Rest |
| Week 4 (21 Apr) | Run 28 mins | Rest or cross-train | Run 30 mins | Rest | Run 20 mins | Rest or cross-train | Rest |
| Week 5 (Race Week) (28 Apr) | Run 20 mins | Rest | UCL Campus Run! 🏃🌟 | Rest | Light walk/stretch | Rest | Rest |
Training Plan for the 10k Run
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 (31 Mar) | Rest or cross-train | 3 km easy run | Rest or cross-train | 3 km easy run | Rest | 5 km easy run | 30 mins walk or rest |
| Week 2 (7 Apr) | Rest or cross-train | 4 km easy run | Rest or cross-train | 4 km easy run | Rest | 6 km easy run | 31 mins walk or rest |
| Week 3 (14 Apr) | Rest or cross-train | 5 km easy run | Rest or cross-train | 5 km easy run | Rest | 7 km easy run | 32 mins walk or rest |
| Week 4 (21 Apr) | Rest or cross-train | 6 km easy run | Rest or cross-train | 6 km easy run | Rest | 8 km easy run | 33 mins walk or rest |
| Week 5 (Race Week) (28 Apr) | 4 km easy run | Rest | UCL Campus Run! 🏃🌟 | Rest | Light walk | Rest | Rest |
Tips for Success:
- Cross-training: Try cycling, swimming, or yoga to build endurance without overloading your legs.
- Pacing: Listen to your body. If you're feeling strong, challenge yourself, but don't overdo it.
- Hydration & Nutrition: Stay hydrated and fuel your body with balanced meals.
- Rest Days: Crucial for recovery and performance improvement.
- Enjoy: Remember to enjoy yourself and participate with a smile!
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