CHILDREN with CANCER

Mon	Run 30 mins
Tues	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Wed	Jog 10 mins. Run 20 mins
Thurs	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Fri	Jog 10 mins. Run 20 mins
Sat	REST
Sun	Fartlek – total 45 mins

Mon	Run 30 mins
Tues	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Wed	Jog 20 mins, Run 15, Jog 10
Thurs	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Max effort 65 sec. Walk 3 mins. Max effort 55 sec. Walk 2 mins. Max effort 75 sec. Walk 1 min. Repeat x 3. Steady run 15 mins
Fri	Jog 45 mins
Sat	REST
Sun	Run 45 mins

Mon	Jog 10 mins. Run 30 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Repeat x 8. Steady run 15 mins
Wed	Jog 30 mins
Thurs	Run 60 mins
Fri	Run 30 mins
Sat	REST
Sun	Run 55 mins

Mon	Jog 10 mins. Run 20 mins. Jog 10 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 1 min. Repeat x 10. Steady run 15 mins
Wed	Run 45 mins
Thurs	Jog 10 mins. Run 50 mins
Fri	Run 30 mins
Sat	REST
Sun	Run 60 mins

Mon	Jog 10 mins. Run 40 mins. Jog 10 mins
Tues	Run 30 mins
Wed	Fartlek – total 45 mins
Thurs	Jog 10 mins. Run 40 mins. Jog 10 mins
Fri	Steady run 15 mins. Interval: max effort 75 sec. Walk 1 min. Repeat x 8. Steady run 15 mins
Sat	Jog 15 mins. Steady run 40 mins
Sun	Run 60 mins

Mon	REST
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 1 min. Repeat x 12. Steady run 15 mins
Wed	Jog 45 mins
Thurs	Run 60 mins
Fri	Jog 30 mins
Sat	REST
Sun	Run 60 mins

Mon	Jog 30 mins. Steady run 15 mins
Tues	Run 35 mins
Wed	Jog 20 mins. Run 40 mins
Thurs	Run 45 mins
Fri	Run 30 mins
Sat	REST
Sun	Fartlek – total 70 mins

Mon	Run 30 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Wed	Jog 10 mins. Run 20 mins
Thurs	Steady run 25 mins
Fri	Steady run 15 mins
Sat	REST
Sun	RACE – 10 k

Mon	Steady run 30 mins
Tues	Steady run 45 mins
Wed	Steady run 45 mins
Thurs	Steady run 15 mins. Interval: max effort 90 sec. Walk 2 mins. Repeat x 10. Steady run 15 mins
Fri	Jog 10 mins. Run 10 mins. Jog 10 mins
Sat	REST
Sun	Run 75 mins

Mon	Run 45 mins
Tues	Jog 10 mins. Run 35 mins. Jog 10 mins
Wed	Steady run 15 mins. Interval: max effort 70 sec. Jog 2 mins. Repeat x 6. Steady run 15 mins
Thurs	Jog 10 mins. Run 40 mins
Fri	Fartlek – total 60 mins
Sat	Run 45 mins
Sun	Run 80 mins

Mon	Jog 45 mins
Tues	Steady run 15 mins. Interval: max effort 75 sec. Jog 3 mins. Max effort 65 sec. Jog 3 mins. Max effort 45 sec. Jog 3 mins. Repeat x 6. Steady run 15 mins
Wed	Jog 45 mins
Thurs	Fartlek – total 60 mins
Fri	Jog 15 mins. Run 30 mins. Jog 15 mins
Sat	REST
Sun	Fartlek – total 90 mins

Mon	Jog 10 mins. Run 50 mins
Tues	Steady run 15 mins. Interval: max effort 45 sec. Walk 1 min. Repeat x15. Steady run 15 mins
Wed	Jog 45 mins
Thurs	Run 60 mins
Fri	Jog 45 mins
Sat	REST
Sun	13 miles best effort

Mon	REST
Tues	Jog 30 mins
Wed	Jog 15 mins. Run 20 mins. Jog 15 mins
Thurs	Run 60 mins
Fri	Run 60 mins
Sat	REST
Sun	Run 45 mins

Mon	Run 55 mins
Tues	Fartlek – total 60 mins
Wed	Run 30 mins
Thurs	Fartlek – total 80 mins
Fri	Run 45 mins. Jog 10 mins
Sat	REST
Sun	Fartlek – total 120 mins

Mon	Run 25 mins
Tues	Steady run 15 mins. Interval: max effort 75 sec. Walk 2 mins. Repeat x 10. Steady run 15 mins
Wed	Jog 10 mins. Run 45 mins. Jog 10 mins
Thurs	Run 75 mins
Fri	Run 35 mins
Sat	REST
Sun	Run 100 mins

Mon	Jog 10 mins. Run 30 mins
Tues	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Wed	Jog 60 mins
Thurs	Steady run 30 mins
Fri	Jog 30 mins
Sat	REST
Sun	RACE – half marathon

Mon	Steady run 25 mins, slightly harder steady run 10 mins
Tues	Steady run 30 mins or rest if tired
Wed	Fartlek – total 30 mins
Thurs	Steady run 20 mins
Fri	Fartlek – total 35 mins
Sat	REST
Sun	Run 60 mins

Mon	Steady run 30 mins
Tues	Fartlek – total 40 mins
Wed	Steady run 30 mins or rest if tired
Thurs	Fartlek – total 40 mins
Fri	Steady run 30 mins
Sat	REST
Sun	Run 60 mins

Mon	Steady run 30 mins
Tues	Fartlek – total 45 mins
Wed	Steady run 10 mins. Slightly harder steady run 35 mins. Or rest if tired
Thurs	Steady run 15 mins. Interval: sprint 90 sec, 3 mins recovery. Repeat x 6 steady run 15 mins
Fri	Steady run 40 mins
Sat	Steady run 15 mins
Sun	Fartlek – total 70 mins

Mon	Steady run 30 mins. Or rest if tired
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Repeat x 6; steady run 15 mins
Wed	Steady run 45 mins
Thurs	Steady run 10 mins. Slightly harder steady run 35 mins
Fri	Steady run 15 mins. Slightly harder steady run 15 mins. Steady run 15 mins
Sat	REST
Sun	Run 60 mins

Mon	Steady run 30 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Max effort 45 sec. Walk 3 mins. Max effort 30 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Wed	Steady run 45 mins. Or rest if tired
Thurs	Run 45 mins
Fri	Steady run 15 mins. Interval: max effort 70 sec. Walk 3 mins. Max effort 45 sec. Walk 2 mins. Max effort 30 sec. Walk 3 mins. Repeat x 3. Steady run 15 mins
Sat	REST
Sun	Run 60 mins

Mon	Steady run 30 mins
Tues	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Repeat x 3. Steady run 15 mins
Wed	Steady run 45 mins
Thurs	Run 25 mins
Fri	Steady run 20 mins
Sat	REST
Sun	Slightly harder steady run

Mon	Steady run 15 mins. Slightly harder steady run 10 mins
Tues	Steady run 30 mins. If not: Fartlek – total 60 mins
Wed	Steady slightly harder steady run 60 mins. Or rest if tired
Thurs	Steady run 10 mins. Slightly harder steady run 30 mins. Steady slightly harder steady run 20 mins
Fri	Run 60 mins. Steady slightly harder steady run 10 mins. Walk 10 mins
Sat	REST
Sun	Fartlek – total 75 mins

Mon	Steady run 25 mins. Slightly harder steady run 10 mins. Steady slightly harder steady run 25 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 1 min. Repeat x 6. Steady run 15 mins
Wed	Steady run 60 mins
Thurs	Steady run 25 mins
Fri	Steady run 25 mins
Sat	REST
Sun	RACE – 10k

Mon	REST
Tues	Steady run 30 mins
Wed	Steady run 30 mins
Thurs	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Max effort 45 sec. Walk 2 mins. Max effort 30 sec. Walk 3 mins. Repeat x 4. Steady run 15 mins
Fri	Steady run 30 mins
Sat	REST
Sun	Run 90 mins

Mon	Steady run 45 mins
Tues	Fartlek – total 75 mins
Wed	Steady run 10 mins. Slightly harder steady run 10 mins. Steady slightly harder steady run 15 mins
Thurs	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Max effort 60 sec. Walk 3 mins. Max effort 30 sec. Walk 2 mins. Repeat x 4. Steady run 15 mins
Fri	Steady run 25 mins
Sat	REST
Sun	Run 100 mins

Mon	Steady run 30 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Max effort 30 sec. Walk 3 mins. Max effort 60 sec. Walk 3 mins. Repeat x 5. Steady run 15 mins
Wed	Steady run 20 mins. Or rest if tired
Thurs	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Repeat x 2. Max effort 45 sec. Walk 3 mins. Repeat x 2. Steady run 15 mins
Fri	Steady run 20 mins
Sat	REST
Sun	Run 120 mins

Mon	Steady run 30 mins
Tues	Steady run 30 mins
Wed	Steady run 30 mins. Or rest if tired
Thurs	Steady run 20 mins. Slightly harder steady run 10 mins
Fri	Steady run 15 mins
Sat	REST
Sun	Run 120 mins

Mon	If raced: REST. If not: steady run 30 mins
Tues	If raced: steady run 30 mins, If not: Fartlek – total 75 mins
Wed	Steady run 15 mins. Slightly harder steady run 30 mins. Steady run 30 mins
Thurs	Run 60 mins
Fri	Steady run 45 mins. Slightly harder steady run 10 mins. Steady run 15 mins
Sat	REST
Sun	Fartlek – total 90 mins

Mon	Steady run 10 mins. Slightly harder steady run 10 mins. Steady run 5 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Wed	Slightly harder steady run 30 mins. Or rest if tired
Thurs	Fartlek – total 60 mins
Fri	Steady run 30 mins
Sat	REST
Sun	Run 120 mins

Mon	Steady slightly harder steady run 20 mins
Tues	Steady run 10 mins. Slightly harder steady run 30 mins. Steady run 30 mins
Wed	Steady run 15 mins. Interval: max effort 75 sec. Walk 3 mins. Repeat x 2. Max effort 45 sec. Walk 3 mins. Repeat x 2. Max effort 15 sec. Walk 3 mins. Repeat x 2. Steady run 15 mins
Thurs	Steady run 35 mins
Fri	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Repeat x 6. Steady run 15 mins
Sat	Steady run 15 mins. Hard 15 mins
Sun	Fartlek – total 130 mins

Mon	Steady run 30 mins
Tues	Steady run 15 mins. Interval: max effort 60 sec. Walk 3 mins. Max effort 50 sec. Walk 3 mins. Max effort 40 sec. Walk 2 mins. Max effort 30 sec. Walk 1 min. Max effort 30 sec. Steady run 15 mins
Wed	Steady run 35 mins. Or rest if tired
Thurs	Steady run 35 mins
Fri	Steady run 35 mins
Sat	REST
Sun	RACE – half marathon

Mon	Jog 15 mins
Tues	Jog 15 mins or REST if tired
Wed	Jog 10 mins. Walk 10 mins. Jog 5 mins
Thurs	REST
Fri	Jog 15 mins. Walk 5 mins. Jog 10 mins
Sat	REST
Sun	Jog 20 mins

Mon	Jog 15 mins
Tues	REST
Wed	Jog 15 mins. Walk 10 mins. Jog 10 mins
Thurs	Jog 20 mins
Fri	Jog 15 mins. Walk 5 mins. Jog 15 mins
Sat	REST
Sun	Jog 30 mins

Mon	Jog 20 mins
Tues	REST
Wed	Jog 10 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 15 mins
Fri	Jog 15 mins. Run 8 mins. Jog 15 mins
Sat	REST
Sun	Jog 40 mins

Mon	Jog 20 mins
Tues	REST
Wed	Jog 10 mins. Run 10 mins. Walk 5 mins. Run 5 mins. Jog 10 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 10 mins. Jog 20 mins
Sat	REST
Sun	Jog 40 mins

Mon	Jog 30 mins
Tues	REST
Wed	Jog 5 mins. Run 10 mins. Jog 5 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 10 mins. Walk 5 mins. Jog 15 mins. Run 10 mins. Walk 5 mins. Jog 15 mins
Sat	REST
Sun	Jog 40 mins

Mon	Jog 40 mins
Tues	REST
Wed	Jog 5 mins. Run 10 mins. Jog 5 mins. Run 10 mins. Jog 20 mins
Thurs	Jog 30 mins
Fri	Jog 10 mins. Run 10 mins. Jog 10 mins. Run 10 mins. Jog 15 mins. Run 5 mins. Jog 20 mins
Sat	REST
Sun	Jog 40 mins

Mon	Jog 40 mins
Tues	REST
Wed	Jog 5 mins. Run 15 mins. Jog 15 mins. Run 10 mins. Jog 20 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 35 mins
Fri	Jog 5 mins. Run 15 mins. Jog 20 mins. Run 5 mins. Jog 10 mins. Run 5 mins. Jog 20 mins
Sat	REST
Sun	Jog 40 mins

Mon	Jog 30 mins
Tues	REST
Wed	Jog 10 mins. Run 15 mins. Jog 20 mins. Run 15 mins. Walk 5 mins. Jog 25 mins
Thurs	REST
Fri	Jog 60 mins
Sat	REST
Sun	Race 10k

Mon	Jog 25 mins
Tues	REST
Wed	Jog 15 mins. Run 15 mins. Jog 15 mins. Run 15 mins. Walk 5 mins. Jog 10 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 25 mins
Fri	Jog 70 mins
Sat	REST
Sun	Jog 10 mins. Run 20 mins. Walk 10 mins. Jog 25 mins. Run 10 mins. Walk 3 mins. Jog 25 mins

Mon	Jog 30 mins
Tues	REST
Wed	Jog 10 mins. Run 10 mins. Jog 15 mins. Run 10 mins. Jog 20 mins. Run 10 mins. Walk 3 mins. Jog 25 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 10 mins. Jog 45 mins
Sat	REST
Sun	Jog 5 mins. Run 15 mins. Walk 3 mins. Run 5 mins. Walk 3 mins. Jog 60 mins

Mon	Jog 25 mins
Tues	REST
Wed	Jog 20 mins. Run 20 mins. Walk 3 mins. Run 10 mins. Walk 3 mins. Jog 40 mins
Thurs	Jog 25 mins
Fri	Jog 10 mins. Run 10 mins. Jog 20 mins. Run 5 mins. Jog 20 mins
Sat	REST
Sun	Jog 25 mins. Run 10 mins. Jog 25 mins. Run 5 mins. Jog 35 mins. Run 10 mins. Jog 30 mins. Run 5 mins. Walk 3 mins. Jog 20 mins

Mon	Jog 15 mins. Walk 5 mins. Jog 10 mins.
Tues	Jog 60 mins or REST if tired
Wed	Jog 10 mins. Run 10 mins. Jog 30 mins
Thurs	REST
Fri	Jog 15 mins
Sat	REST
Sun	Race 10k

Mon	REST
Tues	Jog 30 mins or REST if tired
Wed	Jog 45 mins
Thurs	Jog 30 mins
Fri	Jog 60 mins
Sat	REST
Sun	Jog 70 mins

Mon	Jog 30 mins. Walk 5 mins. Run 10 mins. Jog 10 mins
Tues	REST
Wed	Jog 10 mins. Run 15 mins. Jog 20 mins. Run 10 mins. Jog 20 mins
Thurs	Jog 30 mins
Fri	Jog 10 mins. Run 10 mins. Jog 30 mins. Run 15 mins. Jog 45 mins
Sat	REST
Sun	Jog 80 mins

Mon	Jog 15 mins
Tues	REST
Wed	Jog 15 mins or REST if tired
Thurs	Jog 10 mins. Run 10 mins. Jog 40 mins. Walk 10 mins. Jog 5 mins. Run 5 mins. Jog 10 mins
Fri	Jog 20 mins
Sat	Jog 10 mins. Walk 10 mins
Sun	Jog 20 mins. Run 10 mins. Walk 5 mins. Repeat x 3

Mon	Jog 20 mins
Tues	Jog 40 mins or REST if tired
Wed	Jog 20 mins. Run 15 mins. Walk 10 mins. Run 20 mins. Jog 15 mins. Run 15 mins. Walk 5 mins. Jog 10 mins
Thurs	Jog 20 mins. Walk 10 mins
Fri	REST
Sat	REST
Sun	RACE – half marathon

Mon	10 mins easy walk/jog. Take it very easy; don’t think about pace, walk/jog for approx 10 minutes
Tues	REST – 2 days of recovery
Wed	REST
Thurs	10 mins easy walk/jog. Optional session, omit if tired or too busy
Fri	REST
Sat	REST
Sun	Jog / walk 15 mins. Break up the jogging with walking breaks as you feel necessary

Mon	REST. Recovery following Sunday’s longer session
Tues	10 mins walk / jog
Wed	REST
Thurs	10 mins walk / jog
Fri	REST
Sat	REST
Sun	10-15 mins walk / jog. Three full sessions this week so take the third session very easy

Mon	REST. Recovery from Sunday’s session
Tues	Easy 10 mins walk / jog
Wed	REST
Thurs	10 mins jog
Fri	REST. Two rest days before Sunday’s longer session
Sat	REST
Sun	15 mins jog. Try and jog as much as possible

Mon	10 mins taken very, very easy. First ‘back-to-back’ session. Super slow!
Tues	REST. Double rest following ‘back-to-back’ workout
Wed	REST
Thurs	10 mins walk / jog
Fri	REST
Sat	REST
Sun	15 mins jog. Repeat last Sunday’s session, focusing on non-stop jogging

Mon	REST. Double rest day after Sunday’s run
Tues	REST
Wed	Easy 10 minute jog. Keep the pace very easy but try and jog non-stop
Thurs	REST
Fri	Easy 10-15 minute walk / jog
Sat	REST
Sun	20 minutes walk / jog. Set two targets: 1. Jog as much as possible 2. Keep going for as close to 20 minutes as you can

Mon	REST. Complete rest day after Sunday’s effort
Tues	10-15 minutes jog
Wed	REST
Thurs	10-15 minutes jog
Fri	REST. Double rest day before Sunday’s bigger effort
Sat	REST
Sun	20-25 minutes continuous jogging. Big effort to keep going non-stop

Mon	Rest
Tues	10-15 mins easy jog
Wed	Rest
Thurs	10-15 mins easy jog
Fri	Rest
Sat	Rest
Sun	25-30 minutes jog. Try and keep jogging for at least 25 minutes

Mon	Rest
Tues	Rest
Wed	10-15 mins jog. Take this one very easy
Thurs	Rest
Fri	Optional 15 mins jog. Omit if tired
Sat	Rest
Sun	15-20 mins comfortable. Shorter time, faster pace but don’t set off too fast!

Mon	10 mins easy recovery run. Recovery jog after yesterday’s faster session
Tues	REST
Wed	REST
Thurs	15 mins comfortable
Fri	REST. Double rest day before Sunday’s longer run
Sat	REST
Sun	35 mins jog. Moving up each week now. Keep pace easy

Mon	Rest
Tues	20 mins easy
Wed	Rest
Thurs	15 mins comfortable. Faster pace, shorter time
Fri	Rest
Sat	Rest
Sun	40 mins jog. Extending by another 5 minutes

Mon	REST
Tues	20 mins easy
Wed	REST
Thurs	20 mins comfortable
Fri	REST
Sat	45 mins jog. Choose a new route for variety
Sun	REST

Mon	20 mins comfortable
Tues	REST. Double rest before Thursday’s faster run
Wed	REST
Thurs	20 minutes steady. Faster paced session and stretches afterward
Fri	REST
Sat	REST
Sun	50 mins jog

Mon	Super slow 15 mins. Pure recovery
Tues	20 mins comfortable. Optional 4th run this week
Wed	REST
Thurs	25-30 mins easy
Fri	REST
Sat	REST
Sun	50-60 mins easy jog. Really long one, keep pace relaxed

Mon	REST
Tues	25 mins comfortable
Wed	REST
Thurs	15-20 mins steady. Faster midweek session
Fri	REST
Sat	REST
Sun	60-65 mins. Last long training run, taken very easy

Mon	REST
Tues	REST
Wed	20 mins comfortable
Thurs	REST
Fri	25 mins easy
Sat	REST
Sun	40 mins easy pace. Avoid temptation to do more

Mon	REST
Tues	Easy 15-20 minutes jog. All runs are relaxed this week
Wed	REST
Thurs	Easy 15 mins jog. Omit if feeling at all tired
Fri	REST
Sat	10 mins very easy jog in race kit. Super slow
Sun	10k race! With easy warm-up and cool-down. The big one! Enjoy your event!

Mon	30 mins steady
Tues	40 mins with efforts on hills
Wed	REST
Thurs	30 mins easy
Fri	Warm-up, brisk 25 mins, cool down. Good stretch at end
Sat	REST
Sun	45 mins comfortable pace

Mon	30 mins easy
Tues	Steady 35-40 mins
Wed	Warm-up, 3 x 7 minutes hard with 3-minute recoveries, cool-down
Thurs	REST
Fri	Steady 30 mins
Sat	REST
Sun	Steady 45 mins. Repeat of last Sunday’s session but a little quicker

Mon	Easy 30 mins jog. Avoid the temptation to run quickly
Tues	Repeat last Wednesday’s quality session
Wed	REST
Thurs	Steady 40 mins
Fri	Warm-up, 20-25 mins fast time-trial, cool-down
Sat	REST
Sun	50 mins comfortable

Mon	REST
Tues	Steady 45 mins
Wed	Brisk 45 minutes, working hard on hills, recovering on downhills
Thurs	Easy 30 mins recovery jog. Take it very easy
Fri	Steady 40 mins
Sat	REST
Sun	55-60 mins comfortable pace

Mon	Jog 30 mins
Tues	REST
Wed	Off-road Fartlek (ie. variable pace running) session – 45 mins. Vary your speed as you feel. Try to slow running, running at a moderate pace, and short, fast bursts
Thurs	Steady 40 mins easy jog
Fri	REST
Sat	40 mins comfortable
Sun	65 mins easy. Really try to hit the full 40 mins

Mon	Easy 30 mins jog
Tues	Warm-up, 2 x 10 mins hard with 4-minute recoveries, cool-down. Finish with some stretches
Wed	REST
Thurs	Repeat time-trial from week 3. Try to improve on time
Fri	Steady 40 mins
Sat	REST
Sun	65-75 mins comfortable

Mon	Easy recovery. Back-off week leading to a tester race
Tues	Warm-up, brisk 20-25 mins, cool-down
Wed	REST
Thurs	Steady 45 mins
Fri	REST
Sat	15 mins super slow
Sun	10k race. Warm-up, race hard, cool-down. Stretch all leg muscles

Mon	Very easy 20-25 mins jog. Purely recovery running after yesterday’s race
Tues	Steady 40 mins
Wed	Warm-up, 3 x 7 mins hard with 3-minute recoveries, cool down
Thurs	REST
Fri	40-45 mins steady
Sat	REST
Sun	80 mins comfortable. Sunday run returns to longer distances

Mon	Comfortable 30-40 mins
Tues	Brisk 40 mins
Wed	Warm-up, 3 x 10 mins brisk/hard with 3-minute recoveries, cool-down
Thurs	REST
Fri	40-45 mins steady
Sat	REST
Sun	90 mins comfortable

Mon	Easy recovery 30 mins maximum
Tues	Warm-up, 4-6 x 3 mins with 90-second recoveries, cool down
Wed	REST
Thurs	Steady 50-60 mins
Fri	Brisk 40 mins
Sat	REST
Sun	90+ mins, comfortable pace. Repeat last Sunday’s run plus a little extra if you feel good. You should find it a little easier this time.

Mon	Steady 40 mins
Tues	Warm-up, 6 x 3 mins with 2-minute recoveries, cool down. Focus on equal effort each time
Wed	Steady 45-50 mins
Thurs	Warm-up, brisk 30 mins, cool down and stretch
Fri	REST
Sat	Easy 20 mins jog
Sun	100 mins easy. Take it slowly, just focus on completion

Mon	Easy 30 mins recovery run
Tues	Warm-up, 3 x 7 mins hard with 2.5-minute recoveries, cool down
Wed	REST
Thurs	60 mins with hard efforts on every hill
Fri	REST
Sat	10 mins easy jog. Very, very easy; big run tomorrow
Sun	120 mins. Longest training run, taken very easy

Mon	30 mins recovery jog. These recovery runs should feel very easy by now
Tues	REST
Wed	50-60 mins steady. No interval training this week
Thurs	REST. Start of mini taper for weekend time-trial
Fri	REST
Sat	30-35 mins very easy jog
Sun	Good warm-up, 6-8 miles hard, good cool down. Hard effort throughout

Mon	Easy 30 mins jog or rest if tired after time-trial
Tues	Warm-up, 3 x 7 mins hard with 2.5 minute recoveries, cool down. Try to beat performances from two weeks ago
Wed	REST
Thurs	60 mins hard forest Fartlek
Fri	REST
Sat	30 mins easy jog. Very, very easy; big run tomorrow
Sun	120 mins comfortable. Repeat longest training run but try to go a little faster

Mon	Easy 20 mins jog
Tues	Steady 40 mins
Wed	REST
Thurs	45 mins with brisk efforts on hills
Fri	REST
Sat	Easy 15 mins jog
Sun	60 mins comfortable with 20 mins brisk in the middle. Avoid the temptation to do more – spend 15 mins stretching afterwards

Mon	20 mins easy jog. Very easy pace
Tues	REST
Wed	35 mins comfortable with 5 x 20-second brisk efforts. Brisk efforts keep your speed tuned up without taxing your system
Thurs	Steady 25 mins
Fri	REST
Sat	10-15 mins super slow in race kit and shoes. Super slow
Sun	Race day! With easy warm-up and cool down

Background

The incidence of childhood cancer increased through the second half of the twentieth century and continues to increase today.

Incredible progress has been made in treating childhood cancers but the pace of progress has now slowed and a substantial minority of patients are failed by therapy and do not survive.

In addition, the tremendous gains in survival have been achieved through the use of increasingly intensive treatment regimens, putting young patients at risk of adverse, treatment-related effects.

Research aims

We want to understand more about why children develop cancer, to find explanations for the increase in risk and to establish whether prevention is a possibility.

We want to drive forward the development of novel approaches to diagnosis, identification of markers of likely outcome and improved treatments for childhood cancer in order to tackle those forms which still elude successful treatment and to minimise the risk of adverse, treatment-related effects.

We want to understand more about the long-term risks faced by childhood cancer survivors, of whom there are now more than 30,000 in the UK.

Read more: Our full research strategy

In 2010, we made grants of £823,000 for research into childhood cancer (2009: £2.21 million).

Mon	10 mins easy jog
Tues	REST – two days of recovery
Wed	REST
Thurs	10-15 mins easy jog
Fri	REST
Sat	REST
Sun	Jog / walk 20 mins – take a 60-sec walking break mid-jog if necessary but try for continuous jogging

Mon	REST – recovery following Sunday’s longer session
Tues	10 mins jog
Wed	REST
Thurs	15 mins jog
Fri	REST
Sat	REST
Sun	20 mins jog – try to jog continuously

A benign tumour is not cancerous. It may, however, still cause problems depending on its location.

Mon	10 mins taken very easy. First ‘back-to-back’ session
Tues	REST – double rest following ‘back-to-back’ workout
Wed	REST
Thurs	20 mins steady. First longer midweek run
Fri	REST
Sat	REST
Sun	25-30 mins jog. Starting to increase long weekend jog

Mon	REST
Tues	20 mins easy
Wed	REST
Thurs	20 mins easy. Forget the stopwatch
Fri	REST
Sat	REST
Sun	30-35 mins easy

If doctors suspect that a tumour is cancerous, a surgeon may remove part of it to examine under a microscope. This may either been done by a needle, which is put into the tumour through the skin to remove a sample of cells, or by open biopsy, where a small piece of the tumour is taken during a small operation.

The cells will be sent to a laboratory for examination; the results may take several days.

Bone marrow transplantation is the term previously used to describe stem cell transplantation – see below.

The new terminology reflects the less invasive method now used to collect stem cells from the donor’s circulating blood rather than their bone marrow.

Mon	REST
Tues	20 mins easy
Wed	REST
Thurs	20 mins easy. Very easy, relaxed running
Fri	REST
Sat	REST
Sun	35-40 mins easy. Really try to hit the full 40 mins

A central line is a tube which is used to give chemotherapy. It goes into the chest and directly into one of the major blood vessels. It usually stays in place for the duration of treatment.

The end of the central line protrudes from the chest and is sealed off with a cap.

Having a central line avoids the needs for repeated injections as all intravenous medication can be given through the line. The line can also be used to collect blood samples which are frequently required during treatment.

Mon	20 mins easy / steady. Harder ‘back-to-back’ session
Tues	REST
Wed	30 mins steady
Thurs	REST
Fri	10 mins easy jog
Sat	REST. Try to completely relax today in preparation for tomorrow’s longest run to date
Sun	45-50 mins continuous jog / run. Peak week before week 7 taper. Take today’s run very comfortably.

Chemotherapy is the term used to describe the drugs which a child is given to kill the cancer cells. These drugs may be taken orally (by mouth), intravenously (injected directly into a vein), intramuscularly (injected directly into the muscle) or intrathecally (directly into the spinal fluid via a lumbar puncture).

Mon	REST
Tues	20 mins steady
Wed	REST
Thurs	10 mins steady. Easy midweek – taper
Fri	REST
Sat	10 mins very easy jog. Very gentle
Sun	5-mile (or similar) time-trial, with jog warm-up. Mini target. Run hard, give your best

A clinical trial is a scientific comparison of one or more treatment options to determine which offers the best outcome. Information gathered from successive trials has been one of the most important factors in the increasing survival rates for childhood cancers.  

Taking part in a clinical trial is entirely voluntary and children who do not take part will receive the current standard treatment.

The symptoms of childhood leukaemia are not very specific. They include the following:

•    Frequent, persistent infections
•    Unusual bleeding and bruising
•    Tiredness, paleness and breathlessness

It should be emphasised that leukaemia in children is rare and most children exhibiting these symptoms will NOT have leukaemia.

If you are worried about your child you should see your GP.

Read more: Symptoms and diagnosis

Mon	10 mins super-slow recovery run. Recovery jog after yesterday’s hard session
Tues	REST
Wed	35 mins steady
Thurs	REST
Fri	35 mins steady
Sat	REST
Sun	55 mins steady. Long runs increase weekly now

Because of the non-specific symptoms, leukaemia can be difficult to spot. But once suspected it can be diagnosed easily by a routine blood test. The blood test will determine whether there are leukaemic cells in the blood.

The diagnosis will be confirmed by taking a bone marrow sample. This will give doctors more information about the type of leukaemia affecting the child, enabling them to determine the best course of treatment.

Read more: Symptoms and diagnosis

Leukaemia is the most common form of cancer in children. Around 450 children are diagnosed with leukaemia every year in the UK.

More than half of these children are under the age of five years.

Read more: Types and incidence

We don’t really know why children develop leukaemia. But we know that the development of leukaemia is a two-stage process.

The first stage (usually) takes places whilst the child is still in the womb. The second stage – and the transformation to full-blown leukaemia – takes place at some later point.

It's thought that one or both of these stages may be triggered by some environmental factor

Read more: The causes of childhood leukaemia

Mon	15 mins super-slow recovery run. Recovery jog after yesterday’s hard session
Tues	REST
Wed	40-45 mins steady
Thurs	REST
Fri	35 mins steady
Sat	REST
Sun	60 mins steady. Your first full hour run. Take it steady

A CT scan shows up areas of the inside of the body. The CT scanner takes a series of x-rays from different angles. A computer uses the x-rays to build up a 3D picture of the inside of the body. CT scans are painless but the child may be given a sedative or general anaesthetic to make sure that they lie still.

A central line, also known as a Hickman line, is a tube which is used to give chemotherapy. It goes into the chest and directly into one of the major blood vessels.

The end of the central line protrudes from the chest and is sealed off with a cap. It usually stays in place for the duration of treatment.

Having a central line avoids the needs for repeated injections as all intravenous medication can be given through the line. The line can also be used to collect blood samples which are frequently required during leukaemia treatment.

Read more: Treatment

DLI is a treatment used in patients who have relapsed following a stem cell (also known as bone marrow) transplant. The procedure uses lymphocytes (white blood cells) from the same donor to boost the life-saving effects of the original transplant.

Read more: Treatment

Every child will have some leukaemia cells remaining in their bone marrow when they achieve remission. This is known as minimal residual disease (MRD)

Read more: Minimal residual disease

A child is said to be in relapse if the leukaemia returns once they have achieved remission.

Read more: Childhood cancer

DLI is a treatment used in leukaemia patients who have relapsed following a stem cell (also known as bone marrow) transplant. The procedure uses lymphocytes (white blood cells) from the same donor to boost the life-saving effects of the original transplant.

Mon	REST
Tues	35 mins easy
Wed	REST
Thurs	45 mins brisk pace. Still able to talk whilst running
Fri	20 mins recovery jog
Sat	REST
Sun	65 mins jog. Comfortable pace but try to run continuously as you build up ‘time on your feet’

A child is said to have achieved remission when the majority of the leukaemia cells in their bone marrow have been destroyed and their bone marrow can resume normal function. This usually happens within the first few weeks of treatment.

Read more: Childhood cancer

Hickman line is another term for ‘central line’ – see above.

Mon	REST
Tues	35 mins easy
Wed	REST
Thurs	45 mins brisk pace. Still able to talk whilst running
Fri	REST or 15-20 mins easy jog. Preparing for Sunday’s long run
Sat	REST
Sun	75 mins jog. Long run, easy pace, take a drink if necessary

Mon	20 mins recovery jog. These recovery runs should feel very easy by now
Tues	REST
Wed	50 mins steady
Thurs	REST. Start of mini-taper for weekend race
Fri	REST
Sat	20 mins very easy jog
Sun	10k (6.2-mile) race or equivalent time-trial, with warm-up/cool-down. Hard effort throughout

Histology refers to the microscopic anatomy of cells and tissues. When cells or tissues are taken by biopsy, they are examined under a microscope to aid diagnosis.

A lumbar puncture is used to inject drugs directly into the patient’s spinal fluid.

Mon	20 mins super slow. Pure recovery after yesterday’s hard effort
Tues	REST
Wed	50 mins brisk. Slightly breathless pace
Thurs	REST
Fri	45 mins easy pace
Sat	REST
Sun	Easy 80-90 mins jog. Longest run to date, so take it easy. Focus solely on completing the session

A malignant tumour is cancerous. If a tumour is malignant it grows uncontrollably and can travel to other parts of the body.

Mon	25 mins easy. Recovery after yesterday’s long session
Tues	REST
Wed	60 mins steady
Thurs	REST
Fri	45 mins easy pace
Sat	REST
Sun	90 mins jog. Last long run before the race. Look to run a little faster than last week.

Metastases (also known as secondary tumours) are tumours that have spread from a first (primary) tumour in another part of the body.

Mon	REST. Recovery after long run
Tues	REST
Wed	50 mins steady
Thurs	35 mins easy
Fri	REST
Sat	15 mins easy jog
Sun	60 mins comfortable pace. Avoid the temptation to do more

Minimal residual disease (MRD) is the term used to describe the presence of residual cancer cells, when there are so few present that they cannot be detected by routine means.

Tests have been developed that enable doctors to measure MRD, and it has been shown in children with leukaemia that MRD levels are an important predictor of relapse. MRD measurement has now been incorporated as part of the standard treatment regime for children with acute lymphoblastic leukaemia (ALL): children with high levels of MRD are given more intensive treatment to prevent relapse.

Read more: Minimal residual disease

Mon	20 mins easy jog. Very easy pace
Tues	REST
Wed	40 mins comfortable
Thurs	REST
Fri	REST
Sat	10-15 mins very easy jog in race kit and shoes. Super slow
Sun	Race day! With easy warm-up and cool-down. Start slowly and focus on completion rather than a specific target time

An MRI scan is similar to a CT scan (see above) but uses magnetism instead of x-rays to build up the pictures. The scan is painless but it can be frightening as the machine is very noisy and the child has to lie in a narrow tunnel. The child may be given a sedative or a general anaesthetic to make sure that they lie still. They will also be given earplugs or headphones to wear.

A portacath is a small chamber or reservoir that sits under the patient's skin at the end of their central line (see above). Chemotherapy drugs are given by inserting a needle into the chamber. The portacath stays in place for as long as treatment is needed.  

The main advantage of a portacath is that it is not visible on the outside of the body. There is no tube coming out of the chest, as there is with a central line. But some people prefer a central line because they don't like having a needle put in each time they need treatment. It is possible to have the area over the portacath numbed with a local anaesthetic cream before the needle is put in.

No. We provide funding for the development of patient facilities in leading hospitals around the country, including Great Ormond Street Hospital in London, Christie Hospital in Manchester and Bristol Royal Hospital for Children.

We have also supported a number of community based initiatives – including children’s hospices and other organisations which offer help to the family outside of the hospital setting.

To find out about welfare support for young cancer patients, take at look at our 'helpful contacts' page for more details.

We are entirely funded by voluntary donations. We do not receive government funding.

A PET scan uses low-dose radioactive glucose to measure the activity of cells in different parts of the body. A very small amount of a mildly radioactive substance is injected into a vein, usually in the arm. A scan is taken a couple of hours later. Areas of cancer show up on the scan because they are usually more active than surrounding tissue.

Radiotherapy treats cancer by using high-energy rays to destroy the cancer cells in one area of the body, while doing as little harm as possible to healthy cells. The treatment is usually given as a series of short daily sessions over a few weeks.

Radiotherapy is also used in children with leukaemia who require a stem cell (bone marrow) transplant. Radiotherapy is used to destroy their existing bone marrow prior to transplantation.

A child is said to have achieved remission when there is no evidence of the disease using standard tests. There may still be minimal residual disease present at remission (see minimal residual disease, above), hence the need for further blocks of treatment.

Read more: Treatments for childhood leukaemia

Mon	Easy 10 mins walk/jog. Take it easy with a light warm-up and cool down.
Tues	REST
Wed	REST
Thurs	REST
Fri	Easy 10 mins walk/jog. Take it easy with a light warm-up and cool down.
Sat	REST
Sun	REST

Mon	Easy 10 mins walk/jog. Take it easy with a light warm-up and cool down.
Tues	REST
Wed	REST
Thurs	Easy 10 mins walk/jog. Take it easy with a light warm-up and cool down.
Fri	REST
Sat	REST
Sun	Easy 10 mins walk/jog. Three runs this week so keep this session very relaxed.

A child is said to have relapsed if their cancer returns once they have achieved remission. Treatment options for children who relapse will be determined by a number of factors.

Mon	REST. Recovery from Sunday’s session
Tues	Easy 10 mins walk/jog
Wed	REST
Thurs	Easy 10 mins walk/jog
Fri	REST
Sat	REST. Double rest day before Sunday’s longer session.
Sun	Easy 10/15 mins walk/jog. Don’t forget to stretch afterwards.

Mon	REST
Tues	10 mins jog. Try to jog all the way non-stop. Don’t worry about pace.
Wed	REST
Thurs	Easy 10 mins walk/jog
Fri	REST
Sat	REST
Sun	Easy 10/15 mins jog. Repeat last Sunday’s session but try to jog as much as possible.

We award grants to institutions like universities, medical and scientific research centres, and hospitals.

Only researchers based at institutions in the UK can apply for funding. We fund research overseas only if it is part of a collaboration being led from the UK.

Part of the criteria for the award of a grant is that there is adequate infrastructure to support the proposed work.

Mon	REST. Double rest day after Sunday’s run.
Tues	REST
Wed	Easy 10 mins jog. Keep the pace very easy but try and jog non-stop.
Thurs	REST
Fri	Easy 10 -15 minute walk/jog. Take a walking break if you need to.
Sat	REST
Sun	Easy 15 mins jog. Target: non-stop jogging!

Staging is a system used to define the size and spread of solid tumours. Knowing the extent of the cancer helps doctors to decide on the best treatment.

Four stages are usually used:

Stage 1: the tumour is small and localized
Stage 2 or 3: the cancer has spread into surrounding structures
Stage 4: the cancer has spread to other parts of the body

If the cancer has spread to distant parts of the body this is known as secondary or metastatic cancer.

Mon	REST. Easy recovery week.
Tues	10 mins jog. Easy session.
Wed	REST
Thurs	10-15 mins jog. All jogging.
Fri	REST
Sat	REST
Sun	Easy 10 mins jog. Don’t worry about the pace, just be relaxed.

A stem cell – or bone marrow – transplant allows children to have much higher doses of chemotherapy than they could otherwise tolerate. This improves the chances of curing their cancer but has more side effects.

Very high doses of chemotherapy destroy the blood stem cells in bone marrow, so after high-dose chemotherapy a child will be given stem cells as a drip. These make their way to the bone marrow and start producing blood cells again.

Stem cell transplants can also bring about an important curative effect in leukaemia patients, known as graft versus leukaemia.

Read more: Stem cell transplantation

Mon	REST
Tues	10 mins jog
Wed	REST
Thurs	15 mins jog
Fri	REST
Sat	REST
Sun	20 mins jog. Take a walking break if necessary but try and keep moving all the time.

Mon	REST. Recovery from Sunday’s longer session.
Tues	10-15 mins easy jog
Wed	REST
Thurs	15 mins jog
Fri	REST
Sat	REST
Sun	20 mins jog. Repeat last Sunday’s session but try and make it non-stop jogging!

Mon	REST
Tues	15 mins easy jog
Wed	REST
Thurs	REST
Fri	15 mins jog
Sat	REST
Sun	20-25 mins non-stop jog. Building up longest session.

Surgery plays a very important part in the treatment of cancer. Depending on the size and position of the tumour in the body, an operation to remove it may be the first part of treatment.

Sometimes, surgery may be dangerous or cause too much damage because of the size and position of the tumour. In these situations, chemotherapy or radiotherapy may first be used to shrink the tumour.

Our research strategy sets out the key areas of research we have decided we need to focus on.

We invite grant applications, either as part of a themed grants round or on an ad hoc basis in areas of particular interest.

Grants are made following a rigorous process of peer review during which opinion is sought from our own scientific advisors as well as external reviewers.

For our grants rounds we convene a specialist panel to review the applications we receive. The 2011 grant panel comprised:

Professor Geoff Pilkington (Chair)
Professor Jill Birch
Professor Pat Buffler
Dr Nicholas Goulden
Professor Patricia McKinney
Dr Malcolm Taylor and
Dr Tracy Warr.

CHILDREN with CANCER is a member of the Association of Medical Research Charities (AMRC).

The AMRC sets minimum standards of good practice to which member charities must adhere in their grant-making, including policies on peer review.

Visit AMRC website

Mon	REST
Tues	REST
Wed	20 mins jog. First longer midweek session.
Thurs	REST
Fri	10-15 mins easy jog
Sat	REST
Sun	25-30 mins jog

Mon	REST. Final higher mileage week before taper.
Tues	15 mins jog
Wed	REST
Thurs	20 mins jog
Fri	REST
Sat	REST. Choose a new route for variety
Sun	Minimum 30 mins jog. Last long session.

A tumour marker is a substance found in the blood, urine or body tissues that can be elevated in cancer. Tumour markers can be produced directly by the tumour or by non-tumour cells as a response to the presence of a tumour.

Tumour markers can be used to detect tumours via screening programmes for common cancers; they can be used to monitor cancer survivors after treatment by detecting recurrence; and they can be used for diagnosis of specific tumour types, particularly in cases where biopsy is not feasible, such as brain tumours.

Mon	REST
Tues	10 mins jog. Jogging all week, keep the pace easy throughout.
Wed	REST
Thurs	15 mins jog
Fri	REST. Double rest before Sunday’s big target.
Sat	REST
Sun	RACE DAY! The big one! Enjoy your event!

An ultrasound scan uses sound waves to build up a picture of the inside of the body. A gel will be spread onto the part of the body being scanned. A small hand-held device, like a microphone, which produces sound waves, is passed over the area. The sound waves are then converted into a picture by a computer.

Ultrasound scans are used particularly to look at the abdomen and heart.

We keep in touch with grant-holders during the period of their grant to monitor their progress and keep track of findings.

Under our terms and conditions of funding, all grant-holders must provide annual reports on the progress of their project and a final report at the end of the grant.

We endeavour to visit each project at least once during the course of the grant – to meet the research team, inspect the research facilities and check on the progress of the work.

Download our terms and conditions of funding (Word)

We place great importance on the dissemination of results, so that those working in the field can learn from other people’s research.

We closely monitor the progress of the projects we fund and encourage scientists to publish the results of their work where possible.

We provide additional funding for researchers to travel to conferences and meetings to present their work and discuss their findings.

As well as funding a number of conferences and meetings, we have ourselves hosted two international conferences. These conferences – held in 2004 and 2008 – both focused on the causes of childhood leukaemia and attracted delegates and speakers from leading research centres around the world.

We will be hosting our third international conference in London in April 2012 - Childhood Cancer 2012.

The treatments which save the lives of hundreds of children every year could not have been developed without the use of animals.

We continue to fund research to find improved treatments which will cure even the hardest-to-treat forms of childhood cancer, causing minimum side effects for the child.

We do not seek to influence the research procedures of the scientists we fund. Neither do we control the nature of research projects that take place in buildings that we have funded.

However, all research we fund undergoes rigorous peer review and assessment by our expert scientific advisors to ensure that it is necessary and valuable.

In addition, all animal research carried out in the UK is subject to the strict regulations set out in the Animals (Scientific Procedures) Act 1986. We take steps to ensure that researchers carrying out projects abroad adhere to similar standards.

Mon	Run 30 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Wed	Jog 10 mins, run 20 mins
Thurs	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Fri	Jog 10 mins, run 20 mins
Sat	REST
Sun	Fartlek – total 45 mins

We have never funded any research using human embryos.

We are currently funding one project involving human embryonic stem cells.

Mostly, however, references to the use of ‘stem cells’ in our research refers to ‘haematopoietic stem cells’. These are primitive blood cells which have the potential to develop into any of the different kind of blood cells.

Mon	Run 30 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Wed	Jog 10 mins, run 10 mins, jog 10 mins
Thurs	Interval: max effort 75 sec. Walk 3 mins. Max effort 65 sec. Walk 3 mins. Max effort 55 sec. Walk 2 mins. Max effort 75 sec
Fri	Jog 45 mins
Sat	REST
Sun	Run 45 mins

Mon	Jog 10 mins. Run 15 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x8
Wed	Jog 20 mins
Thurs	Run 40 mins
Fri	Run 20 mins
Sat	REST
Sun	Run 35 mins

Mon	Jog 10 mins. Run 10 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x8
Wed	Jog 10 mins. Run 5 mins. Jog 10 mins. Interval: max effort 45 sec. Walk 3 mins. Repeat x4
Thurs	Jog 10 mins. Run 5 mins
Fri	Run 30 mins
Sat	REST
Sun	Run 30 mins

Mon	Jog 10 mins. Run 10 mins. Jog 10 mins
Tues	Run 30 mins
Wed	Fartlek – total 45 mins
Thurs	Jog 10 mins. Run 10 mins. Jog 10 mins.
Fri	Interval: max effort 75 sec. Walk 3 mins. Repeat x5
Sat	Jog 15 mins. Walk 15 mins
Sun	Run 40 mins

Mon	Jog 30 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Wed	Jog 45 mins
Thurs	Run 40 mins
Fri	Jog 20 mins
Sat	REST
Sun	RACE – 10k (if not – run 60 mins)

We can't currently send you information about leukaemia. If you would like more information, you could contact NHS Direct or Lymphoma and Leukaemia Research.

Mon	If raced: REST. If not: jog 30 mins
Tues	If raced: jog 20 mins. If not: run 35 mins
Wed	Jog 20 mins. Run 20 mins
Thurs	Run 45 mins
Fri	Run 30 mins
Sat	REST
Sun	Fartlek – total 70 mins

Mon	Run 30 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Wed	Jog 10 mins. Run 20 mins
Thurs	Fartlek – total 60 mins
Fri	Run 30 mins. Jog 15 mins
Sat	REST
Sun	Run 75 mins

Mon	Jog 10 mins. Run 10 mins. Jog 10 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Wed	Jog 45 mins
Thurs	Interval: max effort 65 sec. Walk 3 mins. Repeat x6
Fri	Jog 10 mins. Run 10 mins. Jog 10 mins
Sat	REST
Sun	Run 75 mins

Mon	Run 15 mins
Tues	Jog 10 mins. Run 35 mins. Jog 10 mins
Wed	Interval: max effort 70 sec. Walk 3 mins. Repeat x6
Thurs	Jog 10 mins. Run 10 mins
Fri	Fartlek – total 60 mins
Sat	Walk 15 mins
Sun	Run 75 mins

Mon	Jog 45 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Max effort 65 sec. Walk 3 mins. Max effort 45 sec. Walk 3 mins. Repeat x6
Wed	Jog 15 mins
Thurs	Fartlek – total 60 mins
Fri	Jog 15 mins. Run 15 mins. Jog 15 mins
Sat	REST
Sun	Fartlek – total 90 mins

Mon	Jog 10 mins. Walk 10 mins
Tues	Interval: max effort 45 sec. Walk 3 mins. Repeat x4
Wed	Jog 15 mins
Thurs	Run 60 mins
Fri	Jog 25 mins
Sat	REST
Sun	RACE: half marathon (If not: run 13 miles best effort)

Mon	REST
Tues	Jog 30 mins
Wed	Jog 15 mins. Run 20 mins. Jog 15 mins
Thurs	Run 15 mins
Fri	Run 15 mins
Sat	REST
Sun	Run 45 mins

Mon	Run 25 mins
Tues	Fartlek – total 60 mins
Wed	Run 30 mins
Thurs	Fartlek – total 60 mins
Fri	Run 25 mins. Jog 10 mins
Sat	REST
Sun	Fartlek – total 90 mins

Mon	Run 25 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x3
Wed	Jog 10 mins. Run 25 mins. Jog 10 mins
Thurs	Run 75 mins
Fri	Run 35 mins
Sat	REST
Sun	Run 100 mins

Mon	Jog 10 mins. Run 15 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Wed	Jog 60 mins
Thurs	Interval: max effort 65 sec. Walk 3 mins. Repeat x6
Fri	Jog 60 mins
Sat	REST
Sun	Run 110 mins

Mon	Jog 45 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Wed	Jog 45 mins
Thurs	Run 45 mins
Fri	Run 30 mins
Sat	Jog 20 mins
Sun	Fartlek – total 110 mins

Mon	Jog 45 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Wed	Jog 29 mins. Run 15 mins. Jog 15 mins
Thurs	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Fri	Jog 60 mins
Sat	REST
Sun	Run 110 mins

Mon	Jog 30 mins
Tues	Fartlek – total 60 mins
Wed	Run 30 mins
Thurs	Interval: max effort 75 sec. Walk 3 mins. Max effort 65 sec. Walk 3 mins. Max effort 60 sec. Walk 3 mins. Repeat x6
Fri	Jog 45 mins
Sat	REST
Sun	Run 120 mins

Mon	Jog 30 mins
Tues	Run 60 mins
Wed	Interval: max effort 75 sec. Walk 3 mins. Repeat x8
Thurs	Jog 20 mins
Fri	Run 60 mins
Sat	Jog 15 mins. Walk 15 mins
Sun	Run 120 mins

Mon	Jog 25 mins
Tues	Jog 10 mins. Run 45 mins
Wed	Fartlek – total 75 mins
Thurs	Run 60 mins
Fri	Run 35 mins
Sat	REST
Sun	Run 130 mins

Mon	Jog 25 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x8
Wed	Jog 15 mins. Run 15 mins. Jog 15 mins
Thurs	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Fri	Jog 60 mins
Sat	REST
Sun	Fartlek – total 120 mins

Mon	REST
Tues	Run 35 mins
Wed	Interval: max effort 75 sec. Walk 3 mins. Repeat x8
Thurs	Jog 35 mins
Fri	Run 60 mins
Sat	REST
Sun	Run 75 mins

Mon	Jog 15 mins
Tues	Jog 15 mins. Run 25 mins. Jog 15 mins
Wed	Jog 60 mins
Thurs	Jog 15 mins. Walk 15 mins
Fri	REST
Sat	REST
Sun	RACE

Mon	Jog 10 mins. Run 10 mins
Tues	Jog 30 mins
Wed	Fartlek – total 30 mins
Thurs	Jog 20 mins
Fri	Fartlek – total 35 mins
Sat	REST
Sun	Run 60 mins

Mon	Jog 30 mins
Tues	Fartlek – total 40 mins
Wed	Jog 30 mins
Thurs	Fartlek – total 40 mins
Fri	Jog 30 mins
Sat	REST
Sun	Run 60 mins

Mon	Jog 30 mins
Tues	Fartlek – total 45 mins
Wed	Jog 10 mins. Run 35 mins
Thurs	Interval: sprint 30 sec, 3 mins recovery. Repeat x3. Jog 15 mins
Fri	Jog 40 mins
Sat	Jog 15 mins
Sun	Fartlek – total 70 mins

Mon	Jog 30 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x3
Wed	Jog 45 mins
Thurs	Jog 10 mins. Run 35 mins
Fri	Jog 15 mins. Run 15 mins. Jog 15 mins
Sat	REST
Sun	Run 60 mins

Mon	Jog 30 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Max effort 45 sec. Walk 3 mins. Max effort 30 sec. Walk 3 mins. Repeat x6
Wed	Jog 45 mins
Thurs	Run 45 mins
Fri	Interval: max effort 70 sec. Walk 3 mins. Max effort 45 sec. Walk 2 mins. Max effort 30 sec. Walk 3 mins. Repeat x3
Sat	REST
Sun	Run 60 mins

Mon	Jog 30 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x3
Wed	Jog 45 mins
Thurs	Run 25 mins
Fri	Jog 20 mins
Sat	Jog 15 mins. Walk 10 mins
Sun	RACE: 10k (If not: run 60 mins)

Mon	If raced: REST. If not: jog 15 mins, run 10 mins
Tues	If raced: jog 30 mins. If not: Fartlek – total 60 mins
Wed	Jog 60 mins
Thurs	Jog 10 mins. Run 30 mins. Jog 20 mins
Fri	Run 60 mins. Jog 10 mins. Walk 10 mins
Sat	REST
Sun	Fartlek – total 75 mins

Mon	Jog 25 mins. Run 10 mins. Jog 25 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Wed	Jog 60 mins
Thurs	Fartlek – total 75 mins
Fri	Jog 25 mins
Sat	REST
Sun	Jog 90 mins

Mon	Jog 30 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Max effort 45 sec. Walk 2 mins. Max effort 30 sec. Walk 3 mins. Repeat x4
Wed	Jog 45 mins
Thurs	Run 75 mins
Fri	Jog 30 mins
Sat	REST
Sun	Run 90 mins

Mon	Jog 45 mins
Tues	Fartlek – total 75 mins
Wed	Jog 10 mins. Run 10 mins. Jog 15 mins
Thurs	Interval: max effort 75 sec. Walk 3 mins. Max effort 60 sec. Walk 3 mins. Max effort 30 sec. Walk 2 mins. Repeat x4
Fri	Jog 25 mins
Sat	REST
Sun	Run 90 mins

Mon	Jog 30 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Max effort 30 sec. Walk 3 mins. Max effort 60 sec. Walk 3 mins. Repeat x5
Wed	Jog 20 mins
Thurs	Interval: max effort 75 sec. Walk 3 mins. Repeat x2. Max effort 45 sec. Walk 3 mins. Repeat x2
Fri	Jog 20 mins
Sat	REST
Sun	Run 90 mins

Mon	Jog 30 mins
Tues	Run 90 mins
Wed	Run 90 mins
Thurs	Jog 20 mins. Run 20 mins. Jog 20 mins
Fri	Jog 15 mins. Walk 15 mins
Sat	REST
Sun	RACE – half marathon

Mon	If raced: REST. If not: jog 30 mins
Tues	If raced: jog 30 mins. If not: Fartlek – total 75 mins
Wed	Jog 15 mins. Run 30 mins. Jog 30 mins
Thurs	Run 60 mins
Fri	Jog 45 mins. Run 10 mins. Jog 15 mins
Sat	REST
Sun	Fartlek – total 90 mins

Mon	Jog 10 mins. Run 10 mins. Jog 5 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Wed	Jog 30 mins
Thurs	Fartlek – total 60 mins
Fri	Jog 30 mins
Sat	REST
Sun	Run 100 mins

Mon	Jog 20 mins
Tues	Jog 10 mins. Run 30 mins. Jog 30 mins
Wed	Interval: max effort 75 sec. Walk 3 mins. Repeat x2. Max effort 45 sec. Walk 3 mins. Repeat x2. Max effort 15 sec. Walk 3 mins. Repeat x2
Thurs	Jog 35 mins
Fri	Interval: max effort 60 sec. Walk 3 mins. Repeat x6
Sat	Jog 15 mins. Walk 15 mins
Sun	Fartlek – total 60 mins

Mon	Jog 15 mins
Tues	Interval: max effort 60 sec. Walk 3 mins. Max effort 50 sec. Walk 3 mins. Max effort 40 sec. Walk 2 mins. Max effort 30 sec. Walk 1 min. Max effort 30 sec
Wed	Jog 35 mins
Thurs	Run 60 mins
Fri	Jog 45 mins. Run 10 mins. Jog 25 mins
Sat	REST
Sun	Jog 120 mins

Mon	Jog 30 mins
Tues	Jog 30 mins. Run 15 mins. Jog 30 mins
Wed	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Thurs	Jog 45 mins
Fri	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Sat	Jog 10 mins. Walk 10 mins
Sun	Fartlek – total 90 mins

Mon	Jog 15 mins
Tues	Run 70 mins
Wed	Fartlek Total 70 mins
Thurs	Jog 15 mins
Fri	Fartlek Total 70 mins
Sat	REST
Sun	Jog 120 mins

Mon	Jog 30 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Max effort 65 sec. Walk 3 mins. Repeat x5
Wed	Jog 45 mins
Thurs	Fartlek – total 65 mins
Fri	Jog 15 mins. Run 15 mins. Jog 30 mins
Sat	REST
Sun	Run 120 mins

Mon	Walk 10 mins. Jog 15 mins. Walk 10 mins
Tues	Jog 45 mins
Wed	Jog 15 mins. Run 25 mins. Jog 25 mins
Thurs	Interval: max effort 30 sec. Walk 3 mins. Repeat x6
Fri	Jog 45 mins
Sat	REST
Sun	Fartlek – total 100 mins

Mon	Jog 30 mins
Tues	Interval: max effort 75 sec. Walk 3 mins. Repeat x6
Wed	Jog 45 mins
Thurs	Run 60 mins
Fri	Jog 40 mins. Run 20 mins. Jog 10 mins
Sat	REST
Sun	Run 130 mins

Mon	Jog 15 mins. Walk 10 mins. Jog 10 mins
Tues	Jog 10 mins. Run 30 mins. Jog 20 mins
Wed	Run 75 mins
Thurs	Jog 15 mins
Fri	Run 60 mins
Sat	Jog 15 mins. Walk 15 mins
Sun	Fartlek – total 120 mins

Mon	Jog 20 mins
Tues	Run 20 mins
Wed	Jog 10 mins. Run 10 mins. Jog 10 mins
Thurs	Fartlek – total 60 min
Fri	Jog 20 mins. Run 10 mins. Jog 15 mins
Sat	REST
Sun	Jog 120 mins

Mon	Jog 30 mins
Tues	Run 60 mins
Wed	Jog 30 mins
Thurs	Jog 15 mins
Fri	REST
Sat	REST
Sun	RACE

Mon	Jog 15 mins
Tues	Jog 15 mins
Wed	Jog 10 mins. Walk 10 mins. Jog 5 mins
Thurs	Jog 15 mins
Fri	Jog 15 mins. Walk 5 mins. Jog 10 mins
Sat	REST
Sun	Jog 20 mins

Mon	Jog 15 mins
Tues	Jog 20 mins
Wed	Jog 15 mins. Walk 10 mins. Jog 10 mins
Thurs	Jog 20 mins
Fri	Jog 15 mins. Walk 5 mins. Jog 15 mins
Sat	REST
Sun	Jog 30 mins

Mon	Jog 20 mins
Tues	Jog 25 mins
Wed	Jog 10 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 8 mins. Jog 15 mins
Sat	REST
Sun	Jog 40 mins

Mon	Jog 20 mins
Tues	Jog 30 mins
Wed	Jog 10 mins. Run 10 mins. Walk 5 mins. Run 5 mins. Jog 10 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 10 mins. Jog 20 mins
Sat	REST
Sun	Jog 50 mins

Mon	Jog 30 mins
Tues	Jog 35 mins
Wed	Jog 5 mins. Run 10 mins. Jog 5 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 10 mins. Walk 5 mins. Jog 15 mins. Run 10 mins. Walk 5 mins. Jog 15 mins
Sat	REST
Sun	Jog 60 mins

Mon	Jog 40 mins
Tues	Jog 40 mins
Wed	Jog 30 mins
Thurs	Jog 30 mins
Fri	Jog 10 mins. Run 10 mins. Jog 10 mins. Run 10 mins. Jog 15 mins. Run 5 mins. Jog 20 mins
Sat	REST
Sun	Jog 70 mins

Mon	Jog 40 mins
Tues	Jog 45 mins
Wed	Jog 5 mins. Run 15 mins. Jog 15 mins. Run 10 mins. Jog 20 mins. Run 5 mins Jog 15 mins
Thurs	Jog 35 mins
Fri	Jog 5 mins. Run 15 mins. Jog 20 mins. Run 5 mins. Jog 10 mins. Run 5 mins. Jog 20 mins
Sat	REST
Sun	Jog 75 mins

Mon	Jog 40 mins
Tues	Jog 45 mins
Wed	Jog 10 mins. Run 15 mins. Jog 20 mins. Run 15 mins. Walk 5 mins. Jog 25 mins
Thurs	Jog 40 mins
Fri	Jog 60 mins
Sat	REST
Sun	Jog 20 mins. Run 15 mins. Jog 15 mins. Run 10 mins. Jog 35 mins

Mon	Jog 25 mins
Tues	Jog 45 mins
Wed	Jog 15 mins. Run 15 mins. Jog 15 mins. Run 15 mins. Walk 5 mins. Jog 10 mins. Run 5 mins. Jog 15 mins
Thurs	Jog 25 mins
Fri	Jog 70 mins
Sat	REST
Sun	Jog 10 mins. Run 20 mins. Walk 10 mins. Jog 25 mins. Run 10 mins. Walk 3 mins. Jog 25 mins

Mon	Jog 30 mins
Tues	Jog 60 mins
Wed	Jog 10 mins. Run 10 mins. Jog 15 mins. Run 10 mins. Jog 20 mins. Run 10 mins. Walk 3 mins. Jog 25 mins
Thurs	Jog 25 mins
Fri	Jog 15 mins. Run 10 mins. Jog 45 mins
Sat	REST
Sun	Jog 5 mins. Run 15 mins. Walk 3 mins. Run 5 mins. Walk 3 mins. Jog 60 mins

Mon	Jog 25 mins
Tues	Jog 60 mins
Wed	Jog 20 mins. Run 20 mins. Walk 3 mins. Run 10 mins. Walk 3 mins. Jog 40 mins
Thurs	Jog 25 mins
Fri	Jog 10 mins. Run 10 mins. Jog 20 mins. Run 5 mins. Jog 20 mins
Sat	REST
Sun	Jog 25 mins. Run 10 mins. Jog 25 mins. Run 5 mins. Jog 35 mins. Run 10 mins. Jog 30 mins. Run 5 mins. Walk 3 mins. Jog 20 mins

Mon	Jog 15 mins. Walk 5 mins. Jog 10 mins
Tues	Jog 60 mins
Wed	Jog 10 mins. Run 10 mins. Jog 30 mins
Thurs	Jog 30 mins
Fri	Jog 15 mins
Sat	REST
Sun	RACE: half marathon

Mon	If raced: REST. If not: jog 30 mins
Tues	Jog 30 mins
Wed	Jog 45 mins
Thurs	Jog 30 mins
Fri	Jog 60 mins
Sat	REST
Sun	Jog 90 mins

Mon	Jog 30 mins. Walk 5 mins. Run 10 mins. Jog 10 mins
Tues	Jog 45 mins
Wed	Jog 10 mins. Run 15 mins. Jog 20 mins. Run 10 mins. Jog 20 mins
Thurs	Jog 30 mins
Fri	Jog 10 mins. Run 10 mins. Jog 30 mins. Run 15 mins. Jog 45 mins
Sat	Walk 15 mins
Sun	Jog 90 mins

Mon	Jog 15 mins
Tues	Jog 35 mins. Run 30 mins. Jog 30 mins. Walk 10 mins
Wed	Jog 15 mins
Thurs	Jog 10 mins. Run 10 mins. Jog 40 mins. Walk 10 mins. Jog 5 mins. Run 5 mins. Jog 10 mins
Fri	Jog 20 mins
Sat	Jog 10 mins. Walk 10 mins
Sun	Jog 10 mins. Run 10 mins. Walk 3 mins. Repeat x 5. Total: 115 mins

Mon	Jog 20 mins
Tues	Jog 40 mins
Wed	Jog 20 mins. Run 15 mins. Walk 10 mins. Run 20 mins. Jog 15 mins. Run 15 mins. Walk 5 mins. Jog 10 mins
Thurs	Jog 20 mins. Walk 10 mins
Fri	Jog 45 mins
Sat	REST
Sun	Jog 20 mins. Run 10 mins. Walk 5 mins. Repeat x3

Mon	Jog 20 mins. Walk 10 mins
Tues	Jog 40 mins
Wed	Jog 5 mins. Run 15 mins. Jog 60 mins
Thurs	Jog 30 mins
Fri	Jog 60 mins
Sat	REST
Sun	Jog 15 mins. Run 10 mins. Jog 100 mins

Mon	REST
Tues	Jog 15 mins
Wed	Jog 45 mins
Thurs	Jog 60 mins
Fri	Jog 30 mins
Sat	REST
Sun	Jog 90 mins

Mon	Jog 30 mins
Tues	Jog 10 mins. Run 10 mins. Jog 20 mins. Run 10 mins. Jog 60 mins
Wed	Jog 45 mins
Thurs	Jog 20 mins. Run 5 mins. Jog 35 mins
Fri	Jog 60 mins
Sat	REST
Sun	Jog 150 mins

Mon	REST
Tues	Jog 15 mins. Walk 10 mins. Jog 10 mins
Wed	Jog 60 mins
Thurs	Jog 10 mins. Run 10 mins. Jog 10 mins. Repeat x3
Fri	Jog 30 mins. Walk 10 mins
Sat	REST
Sun	Jog 60 mins

Mon	Jog 45 mins
Tues	Jog 10 mins. Run 10 mins. Jog 25 mins
Wed	Jog 10 mins. Run 10 mins. Jog 60 mins
Thurs	Jog 5 mins. Run 5 mins. Sprint 30 sec. Walk 3 mins. Repeat x4
Fri	Jog 45 mins
Sat	REST
Sun	Jog 60 mins. Walk 15 mins. Jog 60 mins. Walk 15 mins. Jog 30 mins

Mon	REST
Tues	Jog 30 mins
Wed	Jog 30 mins
Thurs	Jog 60 mins
Fri	Jog 30 mins
Sat	REST
Sun	Jog 10 mins. Run 10 mins. Jog 15 mins. Run 15 mins. Walk 3 mins. Repeat x3

Mon	Walk 15 mins
Tues	Jog 30 mins
Wed	Jog 90 mins. Run 10 mins
Thurs	Jog 60 mins
Fri	Jog 30 mins
Sat	REST
Sun	Jog 120 mins

Mon	Jog 15 mins. Walk 5 mins. Jog 10 mins
Tues	Jog 45 mins
Wed	Jog 70 mins
Thurs	Jog 15 mins. Walk 10 mins
Fri	Walk 15 mins
Sat	REST
Sun	RACE

All cheques should be made payable to CHILDREN with CANCER.

It’s very easy. You complete the online form and this comes through to us. We make sure that your company operates a scheme that allows you to give to us straight from your pay and we notify your payroll department that you would like to set up a regular donation to us in this way.

If you can’t give to us through your pay, as your company does not operate the scheme (some still don’t!), then we will contact you to let you know.

Usually it will start on the next payroll day, but if you are signing up towards the end of the month deductions are likely to start the next but one payroll day.

Your donation is very important to us and we will write to thank you. We may also send you updates on our work if you have indicated that you are happy to receive these. You will know the deduction has started as it will appear on your payslip.

No, there’s no upper or lower limit, however, we recommend that you give at least £5 gross per month.

Workplace Giving is taken straight from your gross (pre-tax) pay so there is no need for us to claim any tax back through Gift Aid, which saves us additional admin costs.

If you are a 40% or 50% taxpayer, Workplace Giving is the only way we can automatically receive all your tax on a donation.

Yes, by notifying your payroll department directly.

Workplace Giving automatically stops when you leave your job, but we hope that you will continue to give to us at your next job, you will need to set this up again as your donation is not transferable.

Yes, but only a small one. Your employer will use a Payroll Giving Agent (like a charity bank) to distribute you and your colleagues monies. The Payroll Giving Agents are charities that need to make a small charge to cover their operating costs. Some employers pay this fee on your behalf so we receive your full donation.

If your employer doesn’t pay the fee, the Payroll Giving Agent will deduct it from your donation before passing it on to us. This will be between a 2% and 4% charge..

You will receive tax relief at the highest rate of tax you pay – each pound you give will generate £1.66 if you are 40% or £2 if you are 50% tax payer.

Yes, if you receive an occupational pension and your pension provider deducts tax through the PAYE system, you are still eligible for the scheme. Simply ask your occupational pension provider to make a donation from your pension before tax has been deducted.

If you aren’t sure that they do, fill in the form anyway and we will let you know if they don’t and perhaps we can suggest to them that they introduce one.

Alternatively call the Workplace Giving helpline on 0208 381 2479.

We hope to have answered all your questions, but if there is anything else please call the Workplace Giving helpline on 0208 381 2479.

Prague International Marathon, 2012 The Prague Marathon is considered to be one of the top 10 marathons and with a flat course, there is chance for a personal best!

Date: May 13th 2012
Location: Prague
Distance: Marathon (26.2 miles)

Secure your place

Edinburgh Marathon, 2012 This course was voted the fastest marathon in the UK by Runners World 2008.

Date: May 25th 2012
Location: Edinburgh
Distance: Marathon (26.2 miles)

Secure your place

Midnight Sun Marathon, 2012Runners from more than 50 countries meet in the Artic to run under the midnight sun. The marathon is held at night, but you still run in the bright daylight making this a special event.

Date: June 30th 2012
Location: Tromso, Norway
Distance: Marathon (26.2 miles). Also there is a half-marathon, 10km, 4.2km fun-run, and children's race offered.

Secure your place

Moscow International Peace Marathon, 2012 This very flat and fast course starts at the Red Square in front of St. Basil's Cathedral and circles around the city taking in many great sights.

Date: September 2012
Location: Moscow
Distance: Marathon (26.2 miles)

Secure your place

Munich Marathon, 2012 The start of the race is in the Bavarian metropolis with a route along world famous Munich sights. Finish the marathon with one lap around the Munich Olympic Stadium.

Date: October 14th 2012
Location: Munich
Distance: Marathon (26.2 miles)

Secure your place

Liverpool Marathon, 2012The race is staged on a course that involves both sides of the River Mersey and the original Mersey Tunnel. It is a challenging, scenic, and rewarding course that takes in many of the iconic buildings and landmarks of Wirral and Liverpool.

Date: October 14th, 2012
Location: Liverpool
Distance: Marathon (26.2 miles)

Secure your place

Polar Circle Marathon, 2012The race follows a track laid out on the ice cap with stunning arctic scenery.

Date: 20th October 2012
Location: Kangerlassuaq, Greenland
Distance: Marathon (26.2 miles)

Secure your place

Amsterdam Marathon, 2012

The start and finish of the flat course takes place in the Olympic Stadium in front of the grandstand.

Date: October 21st 2012
Location: Netherlands
Distance: Marathon (26.2 miles)

Secure your place

Dublin Marathon, 2012The Dublin Marathon is a single loop, starting, and finishing in the city center near Trinity College.

Date: October 29th 2012
Location: Dublin
Distance: Marathon (26.2 miles)

Secure your place

Sheffield Half Marathon, 2012 This race has been described as having great PB potential, starting and finishing at the magnificent Don Valley Stadium.

Date: May 27th 2012
Location: Sheffield
Distance: 13.1 mile road race (Half Marathon)

Secure your place

Plymouth Half Marathon, 2012

Well known for its fantastic atmosphere where thousands of supporters gather to cheer on the runners.

Date: 3rd June 2012
Location: Plymouth
Distance: 13.1 miles

Secure your place

Race the Train, 2012A 14 mile race across the Welsh countryside against a steam train along the Talylln Railway.

Date: August 18th 2012
Location: Twyn, Mid Wales
Distance: 14 miles

Secure your place

Kent Coastal Half Marathon, 2012The stunning scenery following the Thanet coastline will take your breath away.

Date: September 2nd 2012
Location: Margate, Kent
Distance: 13.1 miles (Half Marathon)

Secure your place

Budapest Half Marathon, 2012The course leads through the centre of Budapest, through the famous Andrassy Boulevard and the Chain Bridge.

Date: September 9th 2012
Location: Budapest, Hungary
Distance: 13.1 miles (Half Marathon)

Secure your place

Oxford Half Marathon, 2012Starting a new one-lap fast and mainly flat route, the competitors will leave the complex and commence the 13.1 mile race by proceeding left along Grenoble Road into Watlington Road.

Date: October 14th, 2012
Location: Kassam Stadium Complex
Distance: 13.1 miles (Half Marathon)

Secure your place

Marlow Half Marathon, 2012The race is run over quiet country lanes through the Chiltern Hills.

Date: November 4th 2012
Location: Buckinghamshire
Distance: 13.1 miles (Half Marathon)

Secure your place

Pier to Pier Run, 2012The Pier to Pier Run is one of the North East's most popular runs, starting on the beach at South Shields Pier and finishing at the Pier on Roker Beach in Sunderland.

Date: May 20th 2012
Location: South Shields Pier
Distance: 7.5 miles

Secure your place

Blackpool Beach 10k, 2012A fun and fast beach fun from Blackpool to St. Anne's.

Date: May 27th 2012
Location: Solaris Centre South Promenade
Distance: 10km

Secure your place

Concorde 10k, 2012 A flat, single lap course, through Cranford, Hayes and Harlington.

Date: 10th June 2012
Location: Concorde Club, Heston
Distance: 10km

Secure your place

Bourn to Run, 2012

A multi-terrain course through beautiful scenery.

Date: 23rd September 2012
Location: Bourn, Cambridge
Distance: 10km

Secure your place

Muddy Mo Run, 2012Have fun and be part of a unique and exciting event. This run is off the beaten track, and there will be mud!

Date: November 3rd 2012
Location:Swinley Forest, Reading
Distance: 10km

Secure your place

British 10k London Run, 2012The road race is staged on the world's greatest route through the heart of central London. 25,000 runners get the unique chance to run past many of the country's greatest landmarks.

Date: July 8th 2012
Location: London
Distance: 10km

Secure your place

The Wellington 10, 2012A challenging race at the rugby club and a great day out for the family.

Date: 8th July 2012
Location: Wellington Rugby Club
Distance: 10km or 10 mile

Secure your place

Birchwood 10k, 2012 Runners from all over the Northwest of England participate in this race across relatively flat roads and paths around Birchwood.

Date: 19th August 2012
Location: Birchwood
Distance: 10km

Secure your place

Hard as Snails, 2012You'll feel leaves crunching underfoot and the wind in your hair as you bound across beautiful countryside.

Date: 8th September 2012
Location: Pilgrim's Way, Guildford, Surrey
Distance: 10km

Secure your place

Mad Dash 5k, 2012 Walk, jog, or run the Mad Dash, a 5k route around the beautiful Bath Spa University Campus.

Date: July 1st, 2012
Location: Bath
Distance: 5km

Secure your place

The Summer Beast, 2012

The Beast is a Double or Quit trail race of approximately 5 or 10 miles. The course includes hills, water, mud, 32 obstacles, and a couple of surprises.

Date: 2nd September 2012
Location: Aylesford Equine X Country Course
Distance: 5 or 10 miles

Secure your place

Victory 5 Road Race, 2012

The race has become one of the top 5 mile races in Europe. It starts and finishes on the athletic track at the Mountbatten Centre, Portsmouth.

Date: September 16, 2012
Location: Mountbatten Centre
Distance: 5 miles

Secure your place

Mums on the Run 5k, 2012

A run for all mums, a day for all the family. Join other mums and enjoy running a 5k route through the wonderful gardens and surrounding grounds of the beatiful Waddesdon Manor country house in Buckinghamshire.

Date: September 16th, 2012
Location: Waddesdon Manor
Distance: 5km

Secure your place

Leukaemia is a cancer of the blood. Acute lymphoblastic leukaemia (ALL) is the most common form of childhood leukaemia, accounting for 80 per cent of cases - 400 children per year in the UK.
Read more about acute lymphoblastic leukaemia

Welsh Ultra, 2012A 62 mile coastal trail (marathon distance also available) which takes you along the magnificent Welsh coastal path of North Anglesey.

Date: 26th May 2012
Location: Anglesey
Distance: 62 miles (26.2 miles also available)

Secure your place

Exmoor Ultra, 2012A challenging event taking runners over a very undulating 40 mile course (marathon distance also available).

Date: 17th March 2012
Location: Exmoor
Distance: 40 miles (26.2 miles also available)

Secure your place

Lanzarote Ironman, 2012There will be 1500 runners taking part in Lanzarote's 20th Ironman.

Date: 19th May 2012
Location: Puerto del Carmen, Lanzarote
Distance: Swim 3.8km, Cycle 180.2km & Run 42.2km

Secure your place

Wales Ironman, 2012The start of the race is at South Beach in the seaside village of Tenby, which is known for its breathtaking landscape.

Date: 6th September 2012
Location: Tenby
Distance: Swim 2.4m, Cycle 112m, Run 26.2m

Secure your place

Scotland Coast to Coast, 2012This journey has amazing views, a stunning course, and an epic personal challenge.

Date: 15th September 2012
Location: Nairn to Ballachulish
Distance: 100 miles

Secure your place

Glasgow 5K Run 2012The course winds around the expansive parkland at Bellahouston Park with a slight climb in the middle, offering views over Glasgow.

Date: July 14th 2012
Location: Bellahouston Park Start
Time: 11am
Distance: 5km

Secure your place

Edinburgh 5K Run 2012This course passes by the Salisbury Crags, the three lochs of Duddingston, Dunstaple and St Margaret's and enjoys extensive views across Edinburgh.

Date: July 15th 2012
Location: Holyrood Park Start
Time: 11am
Distance: 5km

Secure your place

Scottish Borders 5K Run 2012Date: July 28th 2012
Location: Bowhill House, Selkirk
Start Time: 11am
Distance: 5km

Secure your place

East Lothian 5K Run 2012The course will follow the Musselburgh Racecourse, which has been a venue for horse racing since 1816!

Date: September 15th 2012
Location: Musselburgh Racecourse
Start Time: 11am
Distance: 5km

Secure your place

Aberdeen 5K Run 2012The Aberdeen 5K will include two laps of Hazlehead Park, leading you past the petting zoo and then through the rose gardens.

Date: September 22nd 2012

Location: Hazlehead Park
Start Time: 11am
Distance: 5km

Secure your place

Perth 5K Run 2012The Perth 5k course includes 2 loops, along the west bank of the River Tay and then finally past the golf course.

Date: September 23rd 2012
Location: North Inch Park
Start Time: 11am
Distance: 5km

Secure your place

Proton beam therapy is an advanced form of radiotherapy that uses a precision high-energy beam of particles to destroy cancer cells.

Because it is so much more precise than conventional radiotherapy, proton beam therapy delivers a high-dose of radiation to the tumour whilst sparing surrounding healthy tissue.

Proton beam therapy can be particularly beneficial for children with cancer as it can effectively destroy the tumour whilst reducing the potential for both short-term side effects as well as for long-term impairments.

Children with tumours in the brain, head, neck, spinal cord, heart and lungs are particularly vulnerable to the harmful effects of conventional radiotherapy - including possible problems with growth, IQ, development and heart and lung damage as well as an increased risk of developing a second cancer.

The use of proton beam therapy in place of conventional radiotherapy drastically reduces the chances of these effects.

There are currently no proton beam therapy facilities available in the UK and a number of patients are sent abroad to the US or Switzerland for treatment.

However, the Department of Health has recently announced (December 2011) funding of £150 million to develop proton beam therapy facilities in England. We hope that these facilities – which will be located at either two or three different sites – will be available to patients from 2015.

In the meantime, the NHS has pledged to increase the funding available to send patients abroad, from around 80 patients a year at the moment to around 400 a year.

Liverpool 5K Run 2012The Liverpool 5k run will be set in Sefton Park in 2012. The park has been compared to New York's Central Park with its grand parkland.

Date: August 4th 2012
Location: Sefton Park
Start Time: 11am
Distance: 5km

Secure your place

Sheffield 5K Run 2012The run will be staged within the scenic grounds of Rother Valley Country Park and incorporates a lap of both the North and South Lake.

Date: August 5th 2012
Location: Rother Valley Country Park
Start Time: 11am
Distance: 5km

Secure your place

Manchester 5K Run 2012This run takes place within Wythenshawe Park, and will start and finish in front of Wythenshawe Hall.

Date: August 11th 2012
Location: Wythenshawe Park
Start Time: 11am
Distance: 5km

Secure your place

Leeds 5K Run 2012The run starts and finished a short distance from the Historic Estate Mansion House, with a course that includes a lap of Waterloo Lake.

Date: August 12th 2012
Location: Roundhay Park
Start Time: 11am
Distance: 5km

Secure your place

Newcastle 5K Run 2012Located in the heart of Newcastle, there will be lots of open space for the family to relax and enjoy a picnic after.

Date: October 6th 2012
Location: Exhibition Park
Start Time: 11am
Distance: 5km

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Coventry 5K Run 2012Starting adjacent to the Pavilion, this is a flat course following an outer lap of the War Memorial Park.

Date: August 18th 2012
Location: War Memorial Park
Start Time: 11am
Distance: 5km

Secure your place

Birmingham 5K Run 2012This course is entirely on tar and includes 2 anticlockwise loops around the park, passing Cannon Hill Station and the tennis courts.

Date: August 19th 2012
Location: Cannon Hill Park
Start Time: 11am
Distance: 5km

Secure your place

Derby 5K Run 2012The run enjoys views over Derby and starts and finishes alongside the River Derwent, not far from the rowing club.

Date: August 20th 2012
Location: Darley Park
Start Time: 6.30pm
Distance: 5km

Secure your place

Milton Keynes 5K Run 2012The run starts and finishes on the west side of South Willen Lake and loops around the South and North Lake.

Date: September 2nd 2012
Location: Willen Lake
Start Time: 11am
Distance: 5km

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London South 5K Run 2012TBC

Date: September 8th 2012
Location: Crystal Palace Park
Start Time: 11am
Distance: 5km

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Maidstone 5K Run 2012Mote Park is one of Maidstone's largest parks and is set in 450 acres of historic parkland.

Date: October 13th 2012
Location: Mote Park
Start Time: 11am
Distance: 5km

Secure your place

Southampton 5K Run 2012This is a scenic course that takes place on the Common, starting and finishing on the cricket pitch adjacent to the lake.

Date: October 20th 2012
Location: Southampton Common
Start Time: 11am
Distance: 5km

Secure your place

Brighton 5K Run 2012TBC

Date: October 21st 2012
Location: Stanmer Park
Start Time: 11am
Distance: 5km

Secure your place

Ipswich 5K Run 2012The route will take in two loops of the picturesque park, and includes a partly grass path.

Date: October 21st 2012
Location: Christchurch Park
Start Time: 11am
Distance: 5km

Secure your place

London 5K Run 2012This is a scenic route through Victoria Park, one of London's most important historic parks which has been used by Londoners for nearly 170 years.

Date: November 3rd 2012
Location: Victoria Park
Start Time: 11am
Distance: 5km

Secure your place

Cardiff 5K Run 2012This route is served with excellent tarred pathways throughout and initially heads in the direction of Cardiff Castle.

Date: August 25th 2012
Location: Bute Park
Start Time: 11am
Distance: 5km

Secure your place

Belfast 5K Run 2012This route explores the historic parkland overlooking the River Lagon.

Date: July 22nd 2012
Location: Ormeau Park
Start Time: 11am
Distance: 5km

Secure your place

This is a fun event starting in Edinburgh's Holyrood Park, with a course that takes in the beautiful sites of Edinburgh. Participants can choose from a 6 or 12 mile route and can walk individually or as part of a team. Dogs can enter too!

Date: June 24th 2012
Location: Holyrood Park, Edinburgh
Start Time: 11am
Distance: 6 mile or 12 miles
Entry fee: General - £10

Concessions - £5 (including Under 18's, Students, OAPs and Unemployed)
Under 5's and Dogs - £2

Top fundraisers will be rewarded with bronze, silver and gold medals, with commemorative plaques for teams raising in excess of £1000.

Secure your place

This 5km route will take you round the beautiful Holyrood Park, Edinburgh. All runners will receive a medal, completion certificate and a goody bag.

Date: June 24th 2012
Location: Holyrood Park, Edinburgh
Start Time: 9.30am
Distance: 5km
Entry fee: General - £10

Concessions - £5 (including Under 18's, Students, OAPs and Unemployed)
Under 5's and Dogs - £2

Secure your place

Whether you wish to walk or stroll 1, 2 or 3 miles, these walks are aimed at all those who would like to be part of the fun. All walkers will receive a medal, completion certificate and a goody bag.

Date: June 24th 2012
Location: Holyrood Park, Edinburgh
Start Time: 11.30am
Distance: 1, 2 or 3 miles
Entry fee: General - £10

Concessions - £5 (including Under 18's, Students, OAPs and Unemployed)
Under 5's and Dogs - £

Secure your place

This event is a walk for the "little ones", aged 6 and under. Lots of entertainment, goody bags, medal and toddle completion certificate for each "little one". Mums with buggies are welcome.

Date: June 24th 2012
Location: Holyrood Park, Edinburgh
Start Time: 1 pm
Entry fee: £5

Secure your place

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