Project Active Campus Run Training Plan 2026

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	(Run 1 min, walk 90 secs) x6	Rest	15 min steady jog	Rest/ cross-train	Rest
Week 2 (6th April)	18 min steady jog	Rest/ cross-train	(Run 2 mins, walk 1 min) x5	Rest	20 min steady jog	Rest/ cross-train	Rest
Week 3 (13th April)	20 min steady jog	Rest/ cross-train	(Run 3 mins, walk 1 min) x5	Rest	22 min steady jog	Rest/ cross-train	Rest
Week 4 (20th April)	22 min steady jog	Rest/ cross-train	(Run 4 mins, walk 1 min) x4	Rest	25 min steady jog	Rest/ cross-train	Rest
Week 5 (27th April) (Race Week)	27 min steady jog	Rest	UCL Campus Run! 🏃🌟	Rest	Light walk/stretch	Rest	Rest

Signed up to your first 5km, but never run before? Check out the Nike Run Club 5K Training Plan for a detailed programme and extra support!

Training Plan for 10KM Run

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 (30th March)	25 min steady jog	Rest/ cross-train	(Run 3 min, walk 1 min) x5	Rest	27 min steady jog	Rest	Rest/cross-train
Week 2 (6th April)	27 min steady jog	Rest/ cross-train	(Run 5 mins, walk 1 min) x4	Rest	30 min steady jog	Rest	Rest/cross-train
Week 3 (13th April)	30 min steady jog	Rest/ cross-train	(Run 6 mins, walk 1 min) x3	Rest	33 min steady jog	Rest	Rest/cross train
Week 4 (20th April)	33 min steady jog	Rest/ cross-train	(Run 8 mins, walk 1 min) x3	Rest	35 min steady jog	Rest	Rest/cross-train
Week 5 (27th April) (Race Week)	30 min steady jog	Rest	UCL Campus Run! 🏃🌟	Rest	Light walk/stretch	Rest	Rest

Signed up to your first 10km, but never run before? Check out the Nike Run Club 10K Training Plan for a detailed programme and extra support!

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!