YOUR 6-WEEK RACE FOR LIFE
PRETTY MUDDY® TRAINING PLAN
Training plan created by
MON
TUE
WED
THUR
FRI
SAT
SUN
Your goal is to set a good
routine. Ring fence the
training time in your diary and
think about when the best
time is for you to train.
Rest
Check out the the fundraising
guide included in your Race
for Life pack. You still have
time to organise a quiz or
bake sale
20 minute Run/Walk session
• 1 minute easy run
• 1 minute walk
Repeat 10 times
Work to keep the running
efforts as easy as you can
Pretty Muddy Fit in 4
workout
20 minute Run/Walk session
• 1 minute easy run
• 1 minute walk
Repeat 10 times
Remember to stretch well
after each run
Rest
Share your training photos
and progress using
#RaceforLife
Brisk Walk – 30 minutes
If you can, try to include
some hills
Pretty Muddy Fit in 4
workout 20–30 minutes
Long run
• 2 minutes easy run
• 1 minute walk
Repeat 8 times
Today we’re doubling the
running length, so keep the
pace to a jog
WEEK 2
Rest
20 minute Run/Walk session
• 1 minute easy run
• 1 minute walk
Repeat 10 times
Pretty Muddy Fit in 4
workout
20 minute Run/Walk session
• 3 minutes easy run
• 2 minute brisk walk
Repeat 4 times
Work to keep the walking
recovery at a brisk pace
Pretty Muddy Fit in 4
Rest
Throw a dinner party and ask workout
people to donate as though
they were going out for dinner
Long run
• 5 minutes continuous easy
run
• 2 minute walk
Then 4 repeats of:
• 3 minute easy run
• 1 minute walk
Rest
Get kitted out with some
Race for Life clothing
and accessories
Raceforlife.org/shop
20 minute Run/Walk session
• 3 minute easy run
• 1 minute walk
Repeat 5 times
Pretty Muddy Fit in 4
workout
Comfortably hard run
session
• 4 minutes easy paced
running
• 2 minute walk
Then 6 repeats of:
• 3 minutes hard running
• 90 seconds walk
Rest
Pretty Muddy Fit in 4
workout
Long run
• 10 minute easy run
• 3 minute walk
Then repeat twice:
• 5 minute run
• 1 minute walk
Rest
‘Progression run’ session
• 4 minutes run
• 1 minute walk
Repeat 4 times
Pretty Muddy Fit in 4
workout
Comfortably hard run session
• 5 minutes easy paced
running
• 2 minute walk
Then
• 5 minutes hard running
• 90 seconds walk
Repeat 4 times
Rest
Wash cars, make the tea and
coffee for a week or do odd
jobs for sponsorship
Pretty Muddy Fit in 4
workout
Long run
• 8 minutes easy running
• 2 minutes brisk walk
Repeat 4 times
Rest
‘Speed Play’ run
15 minutes continuous easy
running, 3 minute walk
then
2 minute steady run , 1 minute
walk, 1 minute fast run, 1
minute walk
Repeated 3 times
Pretty Muddy Fit in 4
workout
Comfortably hard run session Rest
• 5 minutes easy paced
running
• 2 minute walk
Then
• 5 minutes hard running
• 90 seconds walk
Repeat 4 times
Pretty Muddy Fit in 4
workout
Long run
2 x 15 minutes easy runs with
3–5 minutes walking recovery
between each
OR
30 minutes continuous, easy
running if you feel ready
Rest
Make sure you’ve shared your
online fundraising page!
Easy run
2 x 8–10 minutes easy runs
with 2–3 minutes walk
between each
Pretty Muddy Fit in 4
workout
Easy run
15 minutes continuous
running
WEEK 1
This week we gradually build
the volume of running to
improve your stamina and
build strength.
WEEK 3
You’ve done a great job so
far! This week you might
start feeling tired, so make
sure you focus on getting
enough sleep, eating well
and stretching.
WEEK 4
Flexibility is a key part of
feeling you can run well and
get over those obstacles.
Consider treating yourself to
a sports massage or getting
hold of a ‘foam roller’.
WEEK 5
Make sure this week you
spend some time practising
the breakfast you plan to have
and running a couple of times
in the kit you will be wearing
on event day.
WEEK 6
This week less is more. Your
focus should be on feeling
fresh for the race. Surround
yourself with positive people
and share your goal, it’s time
to be proud of how far you
have come!
Registered charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man (1103)
Rest
Share your training photos
and progress using
#RaceforLife
YOUR
RACE DAY
Good luck and
keep smiling!
Give yourself
plenty of time to
get to the start, eat your
normal breakfast and make
sure you stay warm. When
the gun goes take a deep
breath, this is it! Enjoy your
moment and have a
great day.
FIT IN 4
WORKOUT
Helen is here to take you through
4 simple exercises which will help you
improve your running and strength
to tackle obstacles, as well as toning
your legs, tums and bums!
Aim to spend 20 seconds on each
exercise, with a 5–10 second recovery
in between. Repeat this 3 times before
moving on to the next exercise. When
you’re ready, you can increase this
to 30 seconds, and then 45 to really
push yourself.
Enjoy a balanced
diet, not a bland one.
A balanced diet is high
in fruit, vegetables and
fibre and low in red and
processed meat
and salt.
DON’T FORGOT!
Train in the shoes that
you will be wearing at
Race for Life to ensure
they are comfortable.
Training plan created by
runningwithus.com @runningwithus
01 SIDE PLANK
03 RUSSIAN TWIST
Make a right angle with your supporting arm, your feet
together and your tummy pulled in. Rise up, making sure
you squeeze the muscles in your bottom. Hold it for
20–45 seconds.
Start in a sitting position leaning back with your stomach
pulled in and your heels on the ground with knees bent.
Twist, pushing your arms to alternate sides of your body
and ideally touching the floor as you reach.
Take it to the next level: Lift your free arm into the air, keep
your side really strong, and don’t let your middle sag.
Take it to the next level: Hold a weight or bottle of water in
each hand to increase the challenge as you get stronger.
02 MOUNTAIN CLIMBER
This tough exercise is a great all rounder to get you ready
for all the obstacles on your Pretty Muddy race!
Start with your hands on the floor, just over a shoulder
width apart. Keep a straight back and pull your tummy
in. Push alternate knees round towards the back of your
elbow. Focus on achieving a wide range of movement
and control.
04 SHOULDER PRESS
Stand with your feet shoulder width apart, slightly bent
knees and your arms by your sides. Keep your back straight
and push both your arms up and over your head, stretching
so that they almost meet at the top.
Lower them in a controlled way, keeping to a steady
rhythm, and keep your head up and looking forwards
repeat as many times as you can in 30 seconds.