Optional
Training for a race?
Tell us the race and where your running is today. You get a gentle plan to race day: the long run grows a little each week, with easier weeks built in and a taper so you start fresh. Each week's long run is that week's boss, and race day is the final boss.
This plan is run/walk until you answer the health check below.
If this is your first long race, or you have a health condition, check with a doctor before you start. This is a general plan, not medical advice, and it never promises a finish time. Stop and rest if you feel chest pain or pressure, unusual breathlessness, dizziness, a racing or uneven heartbeat, sharp joint pain or numbness. Get help if it doesn't pass.
Before the road: a quick health check
Seven yes-or-no questions, based on the PAR-Q+. Your answers aren't saved, only whether you're clear to go, and it asks again after a year. Over 45 and not used to hard exercise? Check with a professional before vigorous work, even when you're clear.
- Has a doctor ever said you have a heart condition or high blood pressure?
- Do you get chest pain when you're resting, or during everyday activity or exercise?
- In the past year, have you lost your balance because of dizziness, or passed out?
- Do you have another long-term health condition, such as diabetes, a lung condition or cancer?
- Do you take medicine for a long-term condition?
- Do you have a bone, joint or muscle problem that could get worse with more activity?
- Has a doctor ever said you should only exercise under medical supervision?