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  • Training plan
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About this challenge

The 14k distance is  an excellent test of fitness and commitment to training. This 14k challenge will build your fitness week on week and prepare you for an event - or just simply help you to complete the distance. There are two levels to choose from, so just pick the one that suits your current ability and goals.

Once you’ve started the challenge you’ll receive training information each week detailing all your running sessions, plus a few articles packed with advice to support your training. It’s time to take on the 14k - let’s go.

beginner Training Plan

Entry requirements: beginner

This training level is for you if you fall into one of the following categories:

  • You are entering your first ever running event which is a 14k.

  • You have possibly completed a 5k/10k event and are looking to move up in distance.

Start date:
Anytime
Expected finish time:
1:44:00
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

Alternate 5 minutes of jogging with 2 minutes of walking. Repeat 3 times

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Tuesday
Rest

Rest

Wednesday
Rest

Rest

Thursday
Training

Alternate 8 minutes of jogging with 3 minutes of walking. Repeat 2 times

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

10 minutes continuous jogging (only take a walking break if you really need to)

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Monday
Rest

Rest

Tuesday
Training

Complete 12 minutes of jogging, 2 minutes of walking, 5 minutes of jogging, 2 minutes of walking

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Wednesday
Rest

Rest

Thursday
Training

15 minutes continuous jogging (only take a walking break if you really need to)

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Friday
Rest

Rest

Double rest day before Sunday’s bigger effort

Saturday
Rest

Rest

Sunday
Training

20 minutes continuous jogging (only take a walking break if you really need to)

Big effort to keep going non-stop. Slow is good!

Monday
Rest

Rest

Tuesday
Training

Complete 12 minutes of jogging, 2 minutes of walking, 12 minutes of jogging

Start with a brisk 5 minute warm up walk and finish with a 5 minute gentle cool down walk

Wednesday
Rest

Rest

Thursday
Training

15 minutes jog

Keep the pace easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

25 minutes jog

Starting with a brisk 5 minute warm up and finish with a 5 minute gentle cool down walk

Monday
Training

15 - 20 minutes recovery walk

Nice and easy, get the legs moving

Tuesday
Training

15 - 20 minutes jog

Wednesday
Rest

Rest

Thursday
Training

20 minutes comfortable

Friday
Training

Rest

Double rest day before Sunday’s longer run

Saturday
Rest

Rest

Sunday
Training

30 minutes jog

Moving up each week now. Keep pace easy

Monday
Rest

Rest

Double rest day after your longer run

Tuesday
Rest

Rest

Wednesday
Training

20 minutes wind up run

Start with an easy jog and gradually increase the pace up to steady every 5 minutes

Thursday
Rest

Rest

Friday
Training

20 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

35 - 40 minutes easy

Pace yourself carefully. You should feel as if you are holding yourself back slightly over the first half of the run

Monday
Rest

Rest

Tuesday
Training

25 minutes comfortable

Wednesday
Training

Rest

Thursday
Training

30 minutes steady

If you’re feeling ok, try to include 4 - 6 x 100 m pick ups within the run. You should gradually increase your pace so you are striding out but not sprinting!

Friday
Rest

Rest

Make recovery a priority before the weekend longer run

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

This is your key session. Focus on completing this and enjoy how far you have progressed! Speed is not key, endurance and stamina is!

Monday
Rest

Rest

Tuesday
Training

20 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy

Remember when this was your long run?

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

50 minutes easy

Longest run so far! Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

20 minutes easy

Wednesday
Rest

Rest

Thursday
Training

15 minutes easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

5-mile (or similar) time-trial, with jog warm-up and cool down

Mini target. Run hard and give it your best shot

Monday
Training

10 mins super-slow recovery run

Recovery jog after yesterday’s hard run to help flush out the legs

Tuesday
Rest

Rest

Wednesday
Training

30 minutes wind up run

Start with an easy jog and gradually increase the pace up to steady every 10 minutes

Thursday
Rest

Rest

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Your first full hour run. Long runs increase weekly now

Monday
Rest

Rest

Make recovery a priority today after yesterday’s longer run

Tuesday
Training

35 minutes easy

Wednesday
Rest

Rest

Thursday
Training

40 minutes including 10 minutes easy, 20 minutes steady, 10 minutes easy

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

70 minutes easy

Extending by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Make recovery a priority today after your longer run

Tuesday
Training

35 minutes easy

Wednesday
Rest

Rest

Thursday
Training

45 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

75 minutes easy

Long run, easy pace, take a drink if necessary

Monday
Rest

Rest

Make recovery a priority today after yesterday’s longer run

Tuesday
Training

30 minutes easy

Wednesday
Rest

Rest

Thursday
Training

25 minutes – gradually increasing the pace every 5 minutes. Start with an easy jog and finish with a steady pace

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

10 k (6.2 mile) or equivalent time-trial, with warm-up / cool-down

Take a moment to see how far you have come!

Monday
Rest

Rest

Focus on eating and resting well to optimise recovery following your recent longer run

Tuesday
Training

30 minutes easy

Wednesday
Rest

Rest

Thursday
Training

45 minutes steady

Keep the pace controlled. You should still be able to talk whilst running

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

85 minutes easy

Extending by another 10 minutes. Keep the pace relaxed and take a drink with you if you need to

Monday
Rest

Rest

Make recovery a priority today after your recent longer run.

Tuesday
Training

45 minutes easy

Wednesday
Rest

Rest

Thursday
Training

35 minutes progression run – 5 minutes super slow, 10 minutes jog, 10 minutes comfortable, 10 minutes steady

Try a new route to add variety

Friday
Rest

Rest

Saturday
Rest

Rest

Sunday
Training

90 minutes easy

Last long run before the race. Look to run a little faster than last week if you can

Monday
Rest

Rest 

Start of your taper so make recovery a priority after your longer run

Tuesday
Rest

Rest

Wednesday
Training

30 minutes steady

If you’re feeling ok, try to include 4 - 6 x 100 m pick ups within the run. You should gradually increase your pace so you are striding out but not sprinting!

Thursday
Rest

Rest

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Monday
Rest

Rest

Tuesday
Training

25 minutes easy

All runs are relaxed this week

Wednesday
Rest

Rest

Thursday
Training

20 minutes easy

Friday
Rest

Rest

Saturday
Training

10 mins very easy jog in race kit

Super slow

Sunday
Race day

14 k race with easy warm-up and cool-down

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?

intermediate Training Plan

Entry requirements: intermediate

This training guide is for you if you fall into one of the following categories:

  • You have already completed one or more 14k events and you are now looking to improve.

  • You are training for your first 14k but have a good training background including competing in shorter events such as 5k and 10k races.

Start date:
Anytime
Expected finish time:
0:01:14
Duration:
16 weeks
Week 1
Jump to:
Monday
Training

25 minutes easy

Week 1 focuses on kick-starting the body back into a regular routine of training

Tuesday
Rest

Rest

Wednesday
Training

30 minutes easy

Thursday
Rest

Rest

Friday
Rest

25 minutes steady

Keep the pace relaxed but slightly faster than your runs earlier in the week

Saturday
Rest

Rest

Sunday
Training

35 minutes easy

Take it easy for your first long run

Monday
Rest

Rest

Tuesday
Training

10 minutes easy / 10 minutes steady / 10 minutes brisk

Progression run: Aim to make each 10 minute segment slightly faster than the previous. Finish with a 5 - 10 minute easy cool down jog

Wednesday
Rest

Rest

Thursday
Training

30 minutes comfortable

Friday
Training

20 minutes easy

Saturday
Rest
Sunday
Training

40 minutes easy

Monday
Rest

Rest

Tuesday
Training

Warm up then 4 x 6 minutes at threshold effort with 2 minutes walk / jog recovery, 5 - 10 minutes easy jog cool down

Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Wednesday
Rest

Rest

Thursday
Training

30 minutes comfortable

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Longest run so far. Keep the pace relaxed

Monday
Rest

Rest

Make recovery a priority after your recent longer run

Tuesday
Training

30 minutes easy

Wednesday
Training

Warm-up, 6 x 3 minutes fast with 3 minute recoveries, cool down

Try to run each of the efforts at the same pace

Thursday
Rest

Rest

Friday
Training

35 minutes comfortable

Saturday
Training

Rest

Sunday
Training

50 minutes comfortable

Monday
Rest

Rest

Tuesday
Training

30 minutes easy

Wednesday
Training

Warm-up, 3 x 8 minutes at threshold effort with 2 minutes walk / jog recovery. Cool down

Threshold effort should feel ‘comfortably hard’ You should be able to give 3 - 4 word answers but not hold a full conversation

Thursday
Rest

Rest

Friday
Training

35 - 40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

60 minutes easy

Building the volume of the long run

Monday
Rest

Rest

No fast paced training this week

Tuesday
Training

30 minutes easy

Wednesday
Rest

Rest

Thursday
Training

30 minutes steady

Friday
Rest

Rest

1 less run this week

Saturday
Rest

Rest

Sunday
Training

45 minutes easy

Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

Warm-up, 4 x 5 minutes fast with 3 minute recoveries, cool-down

Try to run each of the efforts at the same pace

Wednesday
Rest

Rest

Thursday
Training

40 minutes steady

Friday
Training

30 minutes easy

Saturday
Rest

Rest

Sunday
Training

70 minutes easy

Longest run so far. Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

30 minutes easy

Wednesday
Training

35 minutes comfortable with 5 x 20 second brisk efforts

Brisk efforts - keep your speed tuned up without taxing your system

Thursday
Rest

Rest

Friday
Training

25 minutes easy

Saturday
Rest

Rest

Sunday
Training

5-mile (or similar) time-trial, with jog warm-up and cool down

Mini target. Run hard and give it your best shot

Monday
Rest

Rest

Make recovery a priority after your recent hard run

Tuesday
Training

30 minutes easy

Wednesday
Training

Fartlek session: Warm up then 12 x 1 minute fast / 1 minute jog recovery. Cool down

Try to keep moving on the recoveries

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

80 minutes easy

Keep the pace relaxed and take a drink with you if you need

Monday
Training

Rest

Tuesday
Training

30 minutes easy

Wednesday
Training

Warm-up, 6 x 3 minutes fast with 2 minute recoveries, cool-down

Recoveries shortened this week. Focus on equal effort each time

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

80 minutes comfortable

Monday
Rest

Rest

Make recovery a priority after your last longer run

Tuesday
Training

35 minutes easy

Wednesday
Training

Warm up, 5 x 5 minutes fast with 2 minutes 30 seconds recoveries, cool down

Repeat session from week 7 but with one extra effort and slightly shorter recoveries

Thursday
Rest

Rest

Friday
Training

40 minutes comfortable

Saturday
Rest

Rest

Sunday
Training

90 minutes easy

Longest run so far. Keep the pace relaxed

Monday
Rest

Rest

Tuesday
Training

30 minutes easy

Wednesday
Training

10 minutes easy / 10 minutes steady / 10 minutes brisk

Progression run: Aim to make each 10 minute segment slightly faster than the previous. Finish with a 5 - 10 minute easy cool down jog

Thursday
Rest

Rest

Friday
Training

25 minutes easy

Saturday
Training

Rest

Sunday
Training

10 k (6.2 mile) or equivalent time-trial, with warm-up / cool-down

Run hard and give it your best shot

Monday
Rest

Rest

Make recovery a priority after your previous tough run

Tuesday
Training

30 minutes easy

Wednesday
Rest

Rest

Thursday
Rest

Warm-up, Fartlek session: 6 x 0.5 mile easy 0.5 mile at threshold effort. Cool down

Friday
Training

35 minutes easy

Keep the pace very easy after yesterday’s effort

Saturday
Rest

Rest

Sunday
Training

90 minutes easy

Keep the pace relaxed throughout

Monday
Rest

Rest

Tuesday
Training

Warm-up, 2 x 10 minutes hard with 3 minute recovery plus 1 x 5 minutes hard. Cool down

Wednesday
Rest

Rest

Thursday
Training

35 minutes easy

Friday
Training

Warm-up then 10 minutes easy / 10 minutes steady / 10 minutes at threshold effort. Cool down

Saturday
Rest
Sunday
Training

95 - 100 minutes easy

Last long run! Aim for even pace all the way

Monday
Rest

Rest 

Start of your taper

Tuesday
Training

35 minutes comfortable

Wednesday
Rest

Rest

Thursday
Training

Warm up then 5 minutes, 4 minutes, 3 minutes, 2 minutes, 1 minute fast with 2 minutes recovery. Cool down

Aim to get progressively quicker throughout the session.

Friday
Training

Rest

Saturday
Training

25 minutes easy

Sunday
Training

45 minutes comfortable with 2 x 5 minutes brisk in the middle

Avoid the temptation to do more

Monday
Rest

Rest

Tuesday
Training

Comfortable 30 minutes with 5 x 30 second bursts at 75 per cent effort

Brisk efforts keep your speed tuned up without taxing your system

Wednesday
Rest

Rest

Thursday
Training

30 minutes easy

Friday
Rest

Rest

Saturday
Training

10 minutes very easy jog in race kit

Super slow

Sunday
Race day

14 k race! With easy warm-up and cool down

The big one! Enjoy your event!

Week 1
Jump to:
Have you already completed this?