# Training for an event (5K, hike, ride) > Start slowly and build up at your own pace. The NHS Couch to 5K plan runs 3 times a week and can take 9 weeks or longer. For a hike, long walks are the best training. Easing off before an event is a general idea, not a strict rule. - Type: Guide - Topic: Getting Moving › Planning Your Week - Status: test content, not reviewed yet - URL: https://twikka.com/learn/training-for-an-event-5k-hike-ride - Updated: 2026-10-21 - **A 5K plan can take 9 weeks or longer:** the NHS Couch to 5K plan has you training 3 times a week with rest days between, and you can go slower [1]. - **Doing less than the full targets still helps:** match your plan to where you are now and build up gradually [2]. - **For a hike, walking is the main training:** there's no substitute for long walks, and 4 to 6 months is one suggestion if you're not already active [3][4]. - **Easing off before an event is a general idea, not a rule:** do a little less in the final days or weeks, but keep some easy activity [5]. ## 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 need [1]. 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 else [1]. 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 goals [2]. Injury is a common reason beginners miss sessions or stop [6], so let how you feel set your pace, not the calendar. No set weekly build-up has been shown to prevent injury [7], so add a little at a time rather than chasing a fixed schedule. > **Try this:** Pick three days this week with a rest day between each. On each, alternate 1 minute of running with 1 minute 30 seconds of walking, at a pace that feels right for you. ## How do you train for a long hike? Train by walking: there's no substitute for long walks [3]. Training is specific to the activity, so to get fitter for trekking you need to trek [4]. - **Start small.** Begin with shorter walks in your local area, and use them to practise walking on different kinds of ground [3]. - **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 walk [3]. If a multi-day hike looks too hard, do a few shorter, easier multi-day hikes first [8]. - **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 can [9]. - **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 training [3]. - **Allow plenty of time.** If you're not already active, one suggestion is to start 4 to 6 months before the challenge [4]. Gradual progression of how hard and how much you do may reduce the risks of exercise [2], 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 tiredness [5]. 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 intensity [5]. 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 fitness [5]. Lengths vary. In recreational marathon runners, tapers of up to 3 weeks were linked to better marathon times [5]. 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 helped [10]. 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. ## Quick answers ### How many days a week should I train? The NHS Couch to 5K plan has you running 3 times a week, with rest days in between and a fresh schedule each week. If you're preparing for a hike, walking is the main training, and you can add cycling or other leg-based cardio on other days if you enjoy it. ### What should I do if I miss a week of training? Treat your plan as a guide, not a deadline. If you need to repeat a week or take longer, that is fine. The Couch to 5K plan is meant to be done at your own pace, and doing less than the full exercise targets still brings benefit. ### How long should my longest training hike be? For a 100km trek, one beginner plan builds up gradually over 16 weeks and includes a couple of 4-hour walks before the big day. That is one example, not a rule for every event. Choose a longest walk that suits your own event and fitness. ## Sources 1. NHS. Get running with Couch to 5K - Better Health. https://www.nhs.uk/better-health/get-active/get-running-with-couch-to-5k 2. Garber CE, Blissmer B, Deschenes MR, Franklin BA, Lamonte MJ, Lee I-M, Nieman DC, Swain DP (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and Science in Sports and Exercise. https://doi.org/10.1249/MSS.0b013e318213fefb 3. Department of Conservation (2017). Training tips for taking on a Great Walk. https://blog.doc.govt.nz/2017/12/09/great-walks-training-tips/ 4. Mind. Trek Training Guide. https://www.mind.org.uk/media/6857/training-plan.pdf 5. Smyth B, Lawlor A (2021). Longer Disciplined Tapers Improve Marathon Performance for Recreational Runners. Frontiers in Sports and Active Living. https://pmc.ncbi.nlm.nih.gov/articles/PMC8506252/ 6. Stevinson C, Plateau CR, Plunkett S, Fitzpatrick EJ, Ojo M, Moran M, Clemes SA (2022). Adherence and Health-Related Outcomes of Beginner Running Programs: A 10-Week Observational Study. Research Quarterly for Exercise and Sport. https://doi.org/10.1080/02701367.2020.1799916 7. Fredette A, Roy J-S, Perreault K, Dupuis F, Napier C, Esculier J-F (2022). The Association Between Running Injuries and Training Parameters: A Systematic Review. Journal of Athletic Training. https://pmc.ncbi.nlm.nih.gov/articles/PMC9528699/ 8. NSW National Parks. How to prepare for an overnight or multi-day hike. https://www.nationalparks.nsw.gov.au/get-inspired/stories/how-to-prepare-for-an-overnight-or-multi-day-hike 9. Mind. Beginner trekking: 100km template training plan. https://www.mind.org.uk/media/bzkoepqq/trekking-100km-beginner.pdf 10. Wang Z, Wang YT, Gao W, Zhong Y (2023). Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis. PLoS One. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10171681/ --- Source: Twikka (https://twikka.com/learn/training-for-an-event-5k-hike-ride). General information about physical activity, not medical advice.