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The UCL Campus Run Training Plan 2026
Get ready for the UCL Campus Run on Wednesday 29th April 2026 with this 5-week progressive training plan. Suitable for all abilities, it's a great way to prepare for the big day!
Methods of Training
Below are different types of training that can help you improve your cardiovascular fitness:
Continuous Training- Form of aerobic activity (e.g running) performed at a steady intensity with no rest periods. Usually performed at a comfortable pace and improves cardiovascular endurance.
Fartlek Training- Form of continuous training that involves running at varied speeds and intensities.
Interval Training- Form of physical activity that consists of alternating spells of high intensity work and rest periods.
Cross-Training- including different forms of low impact physical activity (e.g. swimming 🏊, cycling 🚴etc) to a primary training plan, to improve fitness, reduce risk of injury and prevent boredom.
Training Plan for 5KM Run
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 (30th March) | 12 min steady jog | Rest/ cross-train | (2 min easy jog with 30 secs faster pace) x5 | Rest | (Run 1 min, walk 90 secs) x6 | Rest/ cross-train | Rest |
| Week 2 (6th April) | 18 min steady jog | Rest/ cross-train | (2 min easy jog with 40 secs faster pace) x5 | Rest | (Run 2 mins, walk 1 min) x5 | Rest/ cross-train | Rest |
| Week 3 (13th April) | 22 min steady jog | Rest/ cross-train | (2 min easy jog with 1 min faster pace) x5 | Rest | (Run 3 mins, walk 1 min) x5 | Rest/ cross-train | Rest |
| Week 4 (20th April) | 25 min steady jog | Rest/ cross-train | (90 secs easy jog with 1 min faster pace) x4 | Rest | (Run 4 mins, walk 1 min) x4 | Rest/ cross-train | Rest |
| Week 5 (27th April) (Race Week) | 28 min steady jog | Rest | UCL Campus Run! 🏃🌟 | Rest | Light walk/stretch | Rest | Rest |
Training Plan for 10KM Run
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 (30th March) | 25 min steady jog | Rest/ cross-train | (90 secs easy jog with 45 secs faster pace) x6 | Rest | (Run 3 min, walk 1 min) x5 | Rest | Rest/cross-train |
| Week 2 (6th April) | 30 min steady jog | Rest/ cross-train | (2 min easy jog with 1 min faster pace) x5 | Rest | (Run 5 mins, walk 1 min) x4 | Rest | Rest/cross-train |
| Week 3 (13th April) | 35 min steady jog | Rest/ cross-train | (2 min easy jog with 1 min faster pace) x8 | Rest | (Run 6 mins, walk 1 min) x3 | Rest | Rest/cross train |
| Week 4 (20th April) | 25 min steady jog | Rest/ cross-train | ( 2 min easy jog with 90sec faster pace) x8 | Rest | (Run 8 mins, walk 1 min) x3 | Rest | Rest/cross-train |
| Week 5 (27th April) (Race Week) | 28 min steady jog | Rest | UCL Campus Run! 🏃🌟 | Rest | Light walk/stretch | Rest | Rest |
Key Tips for Success
- Cross-Training: Participate in alternative activities (e.g. cycling, swimming) to improve fitness while reducing risk of injury.
- Pacing: Don't run too fast from the start! Maintain a steady, controlled speed throughout to prevent burnout.
- Breathing: Use rhythmic breathing (e.g. inhale for 2 steps, exhale for 2) and stay relaxed.
- Running technique: Maintain good running form throughout (e.g head up, looking forward, relaxed shoulders and light, controlled strides) to prevent injury risk.
- Hydration + Nutrition: Ensure you stay hydrated throughout the day and fuel yourself sufficiently for the race!
- Rest Days: Crucial for recovery, injury prevention and performance improvement.
- Have fun: Remember to enjoy yourself and participate with a smile!
Read More and Prepare for the Campus Run👊
Want to learn more about training, eating, or recovery? Explore these expert resources designed to help you perform at your best! 👇