Training

Couch to 5K for alumni: your 8-week RUN to 70 plan

You do not need to be a runner to finish RUN to 70. Run, jog or walk. Every step counts. This eight-week plan is written for anyone coming back to fitness after years away from the track. Three sessions a week, no gym required, and a 5 km finish line waiting at the University of Ghana Campus, Legon.

Before you start

• Get shoes that fit. Everything else can wait.
• Move at a pace where you can still hold a conversation. That is the whole secret.
• Leave a rest day between sessions. Recovery is where the fitness happens.
• Train with friends, family or your year group. Nobody skips a session when someone is waiting.
• If you have a heart condition, injury or have been inactive for years, check with your doctor first.

The 8-week plan

Tap a week to see each day. Tick days off as you go — your progress is saved on this device.

Run week in Legon

Accra mornings are warm and humid, so drink water through the whole week, not just on race day. Eat something light about 90 minutes before the start, arrive early enough to check in without rushing, and start slower than feels right — you will pass people in the last kilometre. Every finisher gets a medal, whether you run it, jog it or walk it in with friends.