Training for an event (5K, hike, ride)

How long does it take to get ready for a 5K?

The NHS Couch to 5K plan takes 9 weeks or longer, and it's fine to take as long as you need¹. Treat 9 weeks as a guide, not a deadline.

Week one is run-walk intervals: 1 minute of running, then 1 minute 30 seconds of walking, at a pace that feels right for you. Each week you run a little more, until you can run for 30 minutes without stopping. You train 3 times a week with rest days in between, and there's no pressure to keep up with anyone else¹.

Going slower is a good option. Doing less than the full exercise targets still brings benefit, and your plan can be adjusted to your current activity level, health and goals².

Injury is a common reason beginners miss sessions or stop⁶, so let how you feel set your pace, not the calendar. No set weekly build-up has been shown to prevent injury⁷, so add a little at a time rather than chasing a fixed schedule.

How do you train for a long hike?

Train by walking: there's no substitute for long walks³. Training is specific to the activity, so to get fitter for trekking you need to trek⁴.

• Start small. Begin with shorter walks in your local area, and use them to practise walking on different kinds of ground³.
• Add stepping stones. A longer day hike or an easy overnight stay at a local hut is a good test before a full multi-day walk³. If a multi-day hike looks too hard, do a few shorter, easier multi-day hikes first⁸.
• Build time on your feet. One beginner plan goes from minimal training to a 100km trek over 16 weeks. It uses off-road routes with plenty of hills where you can⁹.
• Add other leg work if you enjoy it. Any leg-based cardio helps, and cycling is described as the best way to build leg muscles. Keep walking as the main training³.
• Allow plenty of time. If you're not already active, one suggestion is to start 4 to 6 months before the challenge⁴.

Gradual progression of how hard and how much you do may reduce the risks of exercise², so keep each step small.

How do you taper before an event?

A taper is a gradual cutback in training in the days or weeks before an event, so your body can recover from built-up tiredness⁵. Tapers have mostly been used by marathon runners and endurance athletes, so treat what follows as a general idea, not a rule for your 5K, hike or ride.

The common advice is to reduce the amount you do while keeping some intensity⁵. It's a balance: easing off too little may not allow enough recovery, while easing off for too long, too much or too quickly can cost you fitness⁵.

Lengths vary. In recreational marathon runners, tapers of up to 3 weeks were linked to better marathon times⁵. In endurance athletes, a taper of 21 days or less was effective, with training volume progressively cut by 41–60% and intensity and frequency unchanged. Tapers of 7 days or less also helped¹⁰.

For you, a sensible version is to do a little less in the last days or weeks, while still keeping some easy activity. Don't try anything new, or push for a big final session, just before the event. If you're unsure what suits you, ask a coach, a physio or your doctor.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first. If you live with a long-term condition, your doctor or the relevant condition organisation can advise how to build up.

For an injury or a health condition, see a health professional, such as your doctor or a physio.

For a sore muscle or joint, or soreness a day or two later, stop or ease off, and see a doctor or other health professional if it persists or gets worse. If you feel unusually tired, get it checked by a doctor.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

Feeling sick, sweaty or unwell, unexplained discomfort, or breathlessness or dizziness that doesn't settle are not things to ease off for. If they are mild and pass, see a doctor.