How to Prepare

If you can comfortably run 5 to 10km, you can train for this challenge. If you’re starting from zero, give yourself 8 to 12 weeks. The key is consistency, not perfection.

 

Aim to run 3 to 4 times per week. One of those runs should be your longer run, one should be short and easy, and one can be a steady or slightly faster effort. If you feel good, you can add a fourth run, but it’s not essential.

 

Your long run is the most important session each week. Build it up gradually by adding 1 to 2km at a time. The goal is to get to around 18 to 20km before challenge day. Keep the pace comfortable. You should be able to hold a conversation.

 

Start slower than you think you need to. Most people go out too hard and struggle later. A good rule is that the first half should feel easy, and the second half controlled.

 

Rest and recovery are part of the process. Take at least one full rest day each week. If something feels more than just normal soreness, ease off. Sleep well and don’t try to cram missed sessions.

 

Keep nutrition simple. Eat normally during training. For longer runs, especially over 75 to 90 minutes, take on some carbohydrates. Drink to thirst and don’t overcomplicate it.

 

Use shoes and kit you’ve already tested. Don’t try anything new on challenge day. Remove as many unknowns as possible.

 

In the final week, reduce your training volume. Keep your legs moving with shorter runs, but don’t try to gain fitness at the last minute.

 

Running at night brings an extra layer of challenge. Choose a route you know well. Loops are often better than one long out and back. Let someone know your plan and take your phone with you.

 

Make sure you are visible. Wear reflective gear and use a head torch or chest light so you can see where you’re going and others can see you.

 

Pick your route carefully. Well lit areas are ideal. Avoid technical trails unless you’re experienced. For most people, pavements are safer than dark country roads.

 

You may feel colder than expected, especially if you stop. Dress slightly cooler than you think at the start, but consider gloves and a hat if conditions are cold.

 

Running at night can feel harder mentally, even if your pace is the same. Break the run into smaller sections and focus on getting through each part rather than the full distance.

 

If you don’t feel safe running outside at night, a treadmill is absolutely fine. The goal is to complete the challenge, not to put yourself at risk.

 

You don’t need perfect training. You just need enough consistency to get around. The aim is to finish and be part of something, not to chase a time.