World Athletics Partner
World Athletics Partner
World Athletics Partner
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World Athletics Supporter
World Athletics Supplier
World Athletics Supplier
World Athletics Supplier
TRAINING PROGRAMS
Your championship journey starts here
Soon, the best runners on the planet and thousands of recreational runners will come together at WRRC Copenhagen 26.
Whether you're taking on your first race or returning with a new goal in mind, the weeks leading up to race day are your chance to prepare in a way that works for you.
To help you get there, we've created a range of free training programmes for the one mile, 5 km and half marathon.
Simply choose the programme that matches your distance and current level, and enjoy the journey towards Copenhagen.
Get ready for the mythical one mile
The One Mile may only be 1,609 metres, but a little preparation can go a long way.
Our training guide includes simple tips, fun training sessions and practical advice to help you get ready for race day – whether your plan is to run, jog or walk with the broadest smile
One Mile training guide
Discover simple training ideas designed to help you enjoy the One Mile and arrive at the start line with confidence.
You'll find easy sessions, playful challenges and practical advice that make training something to look forward to, whether you're preparing on your own, with friends or as a family.
Perfect for you if:
- You are running the One Mile for the first time
- You want fun and accessible training ideas
- You are training with children, friends or family
Every step brings you closer
The One Mile is about much more than the finish time.
Every training session is another step towards sharing the same championship course as the best runners on the planet. And you.
Love it or hate it. We'll see you on the start line.
Your fierce and festive 5 km training programme
This eight-week programme is designed to help you prepare with structure, confidence and consistency.
5 km training programme
For runners who want a structured and manageable plan leading up to the 5 km at WRRC Copenhagen 26.
Over eight weeks, the programme combines easy running, intervals and longer, controlled sessions to help you build fitness, confidence and speed.
Perfect for you if:
- You want to prepare for the 5 km with a clear weekly structure
- You can already run or walk-run for a short distance
- You want to build fitness, improve your pace or enjoy the race feeling prepared
Start your eight-week journey
Whether you are chasing a personal best or preparing for your first 5 km, your journey starts now.
Pick your own reason to run.
Choose your half marathon programme and prepare for a blast
Each half marathon programme is built to help you prepare with structure, confidence and consistency.
Beginner
For runners preparing for their first half marathon or seeking a simple, structured path to the finish line.
The focus is on building confidence, consistency and endurance through three weekly training sessions.
Perfect for you if:
- You are new to the half marathon distance
- You want a manageable training schedule
- Your goal is to complete the race feeling strong and prepared
Intermediate
For runners who can already run 5 km and are ready to build towards the half marathon distance.
The programme combines easy runs, longer endurance sessions and controlled speed work to help you become a stronger and more efficient runner.
Perfect for you if:
- You already run regularly
- You can comfortably complete a 5 km run
- You want to improve your fitness and race performance
Advanced
For experienced runners aiming to maximise their performance at WRRC Copenhagen 26.
The programme includes additional weekly volume, focused quality sessions and race-specific workouts designed to help you perform at your best on race day.
Perfect for you if:
- You have completed one or more half marathons before
- You already train consistently several times per week
- You are targeting a specific finish time or personal best
Choose your programme
Whatever your goal may be, your journey starts now.
The best runners on the planet are already preparing.
Ready. Set. Blast.