Categories / Digital & at-home
Virtual Races and Challenges
Strava and app-based distance goals.
How to start
Sign up for a virtual 5K or step challenge. Complete it in your own time, and share your result with friends.
How to progress
Choose longer challenges.
What the evidence says
Evidence: limited
We found no trials of this particular activity. The WHO recommends 150 to 300 minutes of moderate activity a week for adults, and 60 minutes a day for children.
Take care: Build up before long distances and avoid overdoing it for a medal.
Sources
12-week starter plan
Train gradually for your chosen challenge.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Choose a realistic goal.
- Train gradually.
- Share with friends.
Common mistakes
- Overtraining for a medal.
- Choosing too long a challenge.
- Skipping rest.
Kit and cost
Low Approximate UK prices.
- Comfortable shoes
- A phone or watch
- An entry fee (about £10 to £25)
Frequently asked questions
Is it a real race?
It is self-timed and tracked by an app.
Does it help motivation?
Many people find it helps, but we found no trials.
Do I get a medal?
Often, with the fee.
Good for: Heart & fitness Fun & social Mood & stress
Compare with similar options
| Virtual Races and Challenges | VR Fitness | Home Exercise Videos | Fitness Apps | |
|---|---|---|---|---|
| Typical session | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk | 30 min × 3/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Moderate cost | Free | Low cost |
| Equipment | Basic kit | Specialist kit | No equipment | Basic kit |
| Impact | Medium impact | Low impact | Low impact | Low impact |
| Fitness needed | Any level | Any level | Any level | Any level |
| Evidence | limited | limited | limited | limited |