Training
Training for Shine Night Walk
Shine Night Walk isn’t about being first across the finish line; it’s about all of us coming together and raising money to beat cancer.
But to make sure you are comfortable and can enjoy your walk, it’s important to put in some training time.
Download your training plan
Walking a marathon, half marathon or 10k overnight is a challenge. It requires training, no matter how fit you are.
But training doesn’t have to be hard work. Get some friends involved, have fun and get active at the same time.
Remember to spend plenty of time on your feet as well as putting in the miles. Your body may not be used to this even if you exercise regularly.
To help get you on your way, explore these training plans, put together by Sam and Ash at SMASH Mind & Body
16 weeks
16 week full marathon training plan
16 week half marathon training plan
12 weeks
12 week full marathon training plan
12 week half marathon training plan
8 weeks
8 week full marathon training plan
8 week half marathon training plan
6 weeks
4 weeks
How far is a marathon?
A full marathon is 26.2 miles or about 42 kilometres. That’s roughly the same as walking around a football pitch 121 times. It’s a challenge, but we know you can do it if you prepare in advance.
So how long will it take you?
How far is a half marathon?
A half marathon is 13.1 miles or about 21 kilometres. That’s like walking almost 50 times around the circumference of the London Eye.
So how long will it take you?
How far is 10K?
A 10k is just over 6 miles. That's roughly the same as walking around a football pitch nearly 29 times. It's a challenge, but we know you can do it if you prepare in advance.
So how long will it take you?
Training tips
1. Get the right footwear
Buy and wear-in a pair of walking shoes or trainers which offer the support you need. Try to avoid wearing a new pair on the day of your walk.
2. Get support from your loved ones
It's important to have support when you take on a new challenge. We recommend calling a friend or family member to chat with when on your daily walk.
3. Take time to strengthen your mind
Make the experience a positive one by walking to a great playlist or looking at your Giving page. Remember the positive difference you're making by doing this challenge.
4. Wear layers
If training during the day – consider the weather and if you need to take extra steps to protect your skin with clothing and sunscreen.
Wear layers of comfortable clothing for long walks. You can buy official Cancer Research UK clothing from our shop.
5. Warm-up and cool down
Reduce your risk of injury by warming up and cooling down before and after any exercise. Shake those muscles and do some gentle stretches.
6. Know your route and distance
Walk at a pace that feels comfortable and vary your route. Set achievable daily and weekly distance goals to help motivate you.
7. Get a good night’s sleep
You want to feel refreshed and energised when you set out on your walk so make sure you get a good night’s sleep before you take on the Shine Walk.
8. Take care of yourself
Make sure you’ve got enough fuel, both on the day and for training. It’s important you’re getting all the nutrients you need and having a healthy balanced diet.
9. Have fun!
Training should be fun and will help you feel prepared when you set out for Shine Night Walk, so enjoy yourself!
SMASH Mind and Body Soundbite
Sam & Ash from SMASH Mind and Body have kindly put together a mindfulness soundbite for all Shine Night Walk participants.
Take a listen to hear their training advice & affirmations.
Ways to reduce your risk of cancer
Around 4 in 10 UK cases of cancer can be prevented. Signing up and training to walk Shine Night Walk is a great opportunity to become more active. Here are a few tips to get you started.
When to check with your doctor before training
Questions about cancer?
Cancer Research UK provides clear and easy information about cancer;