Step by step: how to train for a fundraising walk or run

Active senior man and woman training

A structured plan helps you build strength and endurance gradually

So, you’ve decided to lace up your trainers and take on a fundraising walk or run for Cancer Support UK. Fantastic! Not only are you supporting an incredible cause, but you’re also investing in your physical and mental health. Whether it’s a 5K walk or a 10K run, we’ve got you covered with practical advice to help you get started.

This guide is for everyone: those living with or beyond cancer, supporters honouring loved ones, and even corporate teams looking to make a difference together. Let’s break it down so you can confidently take the first step.

  1. Set your goal

Before you start training, decide what you want to achieve. Are you walking to reconnect with your body after treatment? Running in memory of a loved one? Rallying your workplace team to make a collective impact? Setting a clear goal will keep you motivated throughout your journey.

Choose Your Challenge:

  • Beginners: Start with a 5K walk or run. It’s achievable and provides a solid foundation.
  • Intermediate/advanced: If you’ve been active, aim for a 10K or even a longer distance.
  1. Create a training plan

A structured plan helps you build strength and endurance gradually. Start where you are—whether that’s walking around the block or jogging a few miles.

Training tips:

  • 5K walk: Begin with 15-20 minute walks, 3-4 times a week. Gradually increase your time and distance.
  • 5K run: Incorporate intervals of jogging and walking to build stamina. Start with 1-minute runs followed by 2-minute walks.
  • 10K walk/run: Add one long walk or run per week to build endurance. Increase distance by no more than 10% weekly.

(Stay tuned for training templates below!)

  1. Get the right gear

Invest in supportive footwear and comfortable clothing. For those living with or recovering from cancer, comfort is especially important. Don’t forget to bring water, a hat, and sunscreen if you’re training outdoors.

Two active seniors taking a break from running

Everyone’s starting point is different. Take it slow, especially if you’re dealing with fatigue or physical changes from cancer treatment. Listen to your body and rest when needed

  1. Start slow and listen to your body

Everyone’s starting point is different. Take it slow, especially if you’re dealing with fatigue or physical changes from cancer treatment. Listen to your body and rest when needed.

Tips for beginners:

  • Warm up with gentle stretches or a five-minute walk.
  • Focus on consistency rather than speed or distance.
  • Cool down with stretches to prevent soreness.
  1. Stay motivated

Keeping up with training can be tough, but there are ways to stay inspired:

  • Track your progress: Use a fitness app or journal to log your workouts.
  • Join a team: Train with family, friends, or coworkers to stay accountable.
  • Celebrate milestones: Treat yourself when you reach a goal, like completing your first full 5K walk.
  1. Make fundraising part of your journey

Inspire others by sharing your progress on social media and explaining why you’re supporting Cancer Support UK. Here are some ideas:

  • Dedicate miles: Ask friends to sponsor you per mile completed.
  • Mini goals: Tie fundraising goals to your training milestones (for example, raise £100 for every 5K completed).
  • Share your story: Explain why the cause matters to you and how Cancer Support UK makes a difference.
  1. Training plans

Here’s a sneak peek at training schedules:

5K walk plan (six weeks)

  • Week 1: Walk 15 minutes, 3-4 times/week
  • Week 2: Walk 20 minutes, 4 times/week
  • Week 3: Walk 25 minutes, 4 times/week
  • Week 4: Walk 30 minutes, 4 times/week
  • Week 5: Walk 35 minutes, 5 times/week
  • Week 6: Walk 45 minutes, 5 times/week

5K run plan (eight weeks)

  • Week 1: Walk 4 minutes, jog 1 minute, repeat 5 times (3 days/week)
  • Week 2: Walk 3 minutes, jog 2 minutes, repeat 5 times (3 days/week)
  • Week 3: Walk 2 minutes, jog 3 minutes, repeat 5 times (4 days/week)
  • Week 4: Walk 2 minutes, jog 4 minutes, repeat 4 times (4 days/week)
  • Week 5: Walk 1 minute, jog 5 minutes, repeat 4 times (4 days/week)
  • Week 6: Walk 1 minute, jog 6 minutes, repeat 4 times (4 days/week)
  • Week 7: Jog 15 minutes, walk 1 minute, repeat 2 times (5 days/week)
  • Week 8: Jog 30 minutes non stop (three days/week)

10K walk/run plan

  • Combine elements of the 5K plans, gradually increasing distance over eight to 12 weeks.
  1. Celebrate your achievement

Crossing the finish line of your fundraising walk or run is a moment to cherish. Take pride in your accomplishment, knowing you’ve supported Cancer Support UK’s mission to provide vital services for those living with and beyond cancer.

Are you ready to start training? Together, every step brings us closer to providing hope, comfort, and practical support to those who need it most.

Find out more about how to enter a charity fundraising run or walk to support Cancer Support UK. Or find a local fundraising event near you.