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Training plans

Congratulations if you’ve taken the big step of signing up for a run or cycle ride. Take a look at the training plans below to get you ready for the big day.

Just like living with diabetes – doing a run or bike ride isn’t easy. But together we can become a force to be reckoned with. From navigating your training plan to reaching your fundraising goals, we're here to support you.

Our training plans are suitable for people with or without diabetes. You may be doing your first event, trying something new, or wanting to beat your personal best.


“Best experience of my life. A year ago I couldn't run round my block (one house). Thanks to the support and advice from the team and also from the other runners I can now say I've run a marathon.”

Ian Anderson, who has type 1 diabetes

Getting started

It’s easy to put all your focus on training when you're following a daily plan. But it’s as important to rest and recover between sessions and eat a healthy balanced diet. Even if you don’t have diabetes, our healthy eating tips will be relevant to you.

Exercise and diabetes

If you have diabetes and you’re taking part in a sporting event give yourself an extra pat on the back. Regular exercise is good for most of us but for people with diabetes can bring extra benefits.

But there are things you need to know to get the most from your training and help you manage your diabetes. Find out more about diabetes and exercise

5k Training Plans

Ideal if you are just getting started with running or if you prefer training shorter distances. We have a beginner plan if you are new to running, an improver plan if you are looking to take your training to the next level and an advanced plan if you are looking to improve on your personal best.

10k Training Plans

If you are running a 10km event or if you are looking to step up from a shorter distance, we have a beginner training plan, an intermediate plan and an advanced training plan.

Half Marathon Training Plans

Suitable for anyone who can run for 20 minutes or more. Ideal if you're stepping up from a shorter distance. If you're new to running, you may want to adapt our Beginner run-walk 14-week training plan.

Download Preparing to run a half marathon 12-week training plan (PDF, 186KB) 

Marathon training plans

It doesn't matter if you haven't done any running or you're a seasoned marathon runner. You'll find a suitable plan below to download, read and keep to hand. You can use the tick boxes to chart your progress. Or create your own plan using our blank training sheet.

Beginner run-walk 14-week training plan

Ideal if you're new to running or stepping up from shorter distances.

Download Beginner marathon training plan (PDF, 183KB)

Improver 16-week training plan

Ideal if you can run for 75 minutes and plan to run the marathon in four hours or more.

Download Improver marathon training plan (PDF, 192KB) 

Advanced 16-week training plan

Ideal if you want to beat your personal best or run the marathon in three and a half hours or less.

Download Advanced marathon training plan (PDF, 199KB)

Blank training sheet

Set up your own plan or use this sheet to detail your weekly progress.

Download Blank training sheet (PDF, 79KB)

London to Brighton

If you are doing the London to Brighton Bike Ride this year, we have a training plan for all abilities. Whether this is your first cycling event or perhaps you are seasoned cyclist, this plan will prepare you well for race day.


We have beginner training plan for those of you who are new to cycling and an improver/experienced plan for those of you who are looking to take your performance to the next level.



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