Training plans and tips

Competing in an event is all about preparation, preparation, preparation! Use our training plans and tips to build your fitness, strength and stamina to competitive athlete levels. They will also keep you motivated and on track as the big day draws closer.

Heart Foundation training plans for 21km, 10km and 5km runs, and 5km walk

For walkers and first time runners, the Heart Foundation has produced week-by-week training programmes for three different distances – 21km, 10km and 5km. Click any of the following to download:

• Event Training Programme - 21 Km (Adobe PDF, 79KB)
• Event Training Programme - 10 Km (Adobe PDF, 44KB)
• Event Training Programme - 5 Km (Adobe PDF, 67KB)
• Event Training Programme - 5 Km Walk (Adobe PDF, 408KB)

Below are downloadable (pdf) tips and training plans for beginners wanting advice on how to prepare for all types of events the heart-healthy way. These tip sheets and planners can be downloaded and put up on your noticeboard or fridge to give you inspiration each day:

• A beginners guide to a 5km fun run
• 10 weeks to a 10km fun run - Week 1, Week 2, Week 3, Week 4, Week 5, Week 6, Week 7, Week 8, Week 9, Week 10, Week 11

• 10 weeks to a 10km fun run - Weeks 1-10

For expert advice on performance training for longer events visit the adidas Auckland Marathon website.

For more advice on physical activity for people with medical conditions visit SPARC's Medical Conditions brochure