We've got training guides for long distance walking, as well as 5k, 10k, half marathon and full marathon runs.

Running guides

Whether you're a beginner or an intermediate runner, our 12 week training plans guide you through different exercises and activities you can do to get prepared for your 5km, 10km, half or full marathon.

5km

 

5km beginner plan

Use this guide to train for a 5km running race.

Download resource Training guide: 5km beginner plan

5km intermediate plan

Use this guide to train for a 5km running race.

Download resource Training guide: 5km intermediate plan

10km

 

10km beginner plan

Use this guide to train for a 10km running race.

Download resource Training guide: 10km beginner plan

10km intermediate plan

Use this guide to train for a 10km running race.

Download resource Training guide: 10km intermediate plan

Half marathon

 

Half marathon beginner plan

Use this guide to train for a half marathon.

Download resource Training guide: Half marathon beginner plan

Half marathon intermediate plan

Use this guide to train for a half marathon.

Download resource Training guide: Half marathon intermediate plan

Full marathon

 

Full marathon beginner plan

Use this guide to train for a full marathon.

Download resource Training guide: Full marathon beginner plan

Full marathon intermediate plan

Use this guide to train for a full marathon.

Download resource Training guide: Full marathon intermediate plan

Walking guides

Our 12 week training plan guides you through different exercises and activities you can do to get prepared for your long distance walking event.

Walking plan

Use this guide to train for a long distance walking event.

Download resource Training guide: Long distance walking plan

Run or walk for #TeamMencap

Take a look at the following events that you can take part in for #TeamMencap

Heaton Park - 5K/10K

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2020 Virgin Money London Marathon

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Running events

From 5km to a half marathon, you can run, walk or jog and help Mencap change lives

Take me there

Hear from #TeamMencap

Hear some of the stories, including top tips, from some of our previous #TeamMencap runners and walkers.

Running a half marathon for Mencap

Paul Rocke has been inspired to run a half marathon for Mencap
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Mencap Run Series: Enjay's story

Hear from Enjay, who took part in the Run Heaton Park 5km event on 13 May 2018
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My top tips for the 2018 London Marathon

Hear from Charlotte, who ran the 2017 London Marathon for Mencap, and is doing the same again in 2018
Read more

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Find an event

Take part in an event for Mencap!
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Fundraise for Mencap

There are loads of ways to get involved, from playing the Mencap lottery, to organising your own fundraising event
Read more

Fundraising, your way

Anyone can do something special to raise funds to improve the lives of people with a learning disability
Read more