Your guide
to running a 10k
or half marathon
Congratulations on joining our amazing running team!
Thank you for making a difference
to the lives of people with autism
in the UK by taking on a 10k or half
marathon.
In this guide you will find useful
information and handy training tips
to help you kick-start your training.
Getting started
Training tips
First things first - whatever your physical fitness, we recommend you go for a medical
check-up before you start training.
Now for the training section of the guide. You will have highs and lows, but if you follow
our guide – and the tables provided – we guarantee you will be ready for the day.
Your running shoes
Read our background information and then have
a look at the training schedules. If you have any
questions, don’t hesitate to call 0808 800 1050 or
email [email protected].
Your running shoes are
the most important part of
your kit and usually cost
around £60 and up for a
decent pair. They should
be comfortable, moulded
to your feet and be the
right type of shoe for your
running stride. We recommend you get them from
a specialist sports shop that measures how you
run.
Top tip
You may need to carry items when running,
such as keys, a drink or your phone – perhaps
more if you’re running home from work.
Specialist running shops sell products including
wrist or arm wallets, bum bags or small
rucksacks. Make sure your bag is breathable
and doesn’t rub.
Running clothing
There is a wide variety of running clothing
available from specialist running shops.
> Breathable fabrics are recommended. Also,
make sure your clothes fit properly to avoid
rubbing.
> If it is cold when you start running, wear
lightweight layers that you can tie round your
waist as you warm up.
2
> We will give you a
breathable NAS running
vest and disposable
poncho before your
race.
> Wear a good pair of
running socks, to
avoid blisters.
> Don’t forget gloves, a
hat and a reflective
strip for night running.
You will loo
running vest!k amazing
> A good sports bra is
a vital piece of kit for
women –visit
www.lessbounce.co.uk or a specialist sports
shop.
Gadgets
Running gadgets can make your training more
interesting, and need not be too costly.
> Running pods (from £20) can measure how far
you are running; although GPS systems (£120)
are more accurate.
> Running experts recommend
heart rate monitors (from
£30) to chart your training
progress.
> Mobile phones are useful if
you’re on a long run and get
a cramp or muscle strains.
> Listening to music on an MP3 player
or smartphone can be uplifting and keep you
going, but take care when running near traffic.
www.autism.org.uk/running
Treadmill running
If you are new to running, it’s a good idea to start
on a treadmill, as it is gentler on your joints. It
is also a fantastic way to train in the winter; you
won’t have to run in the dark, cold, wet or windy
weather!
in our
Outdoor running
It’s good to run outside too. There are several
online route planners, such as
www.realbuzz.com/mapyourpassion which
you can use to plan your route carefully, thinking
about distance, comfort and safety.
Nutrition
> In the days leading up to a long run, you
Running terms
Here are some running terms, both to inspire you
to vary your training and to make sure you sound
like an expert (even if you’re not quite running like
one!).
> Jog: performed at a gentle pace with no real
attention to time or pace.
> Run: quicker than an easy jog but you should
be able to hold a conversation.
> Tempo run: faster than a run, talking should
just about be possible, but you should only be
able to manage short sentences before taking
a breath.
> Hill run: adding hill runs to your training.
Running up them will build strength in your
legs and heart, increasing your fitness.
> Fartlek: varying your pace during your run.
This will improve your pace overall.
> Cross training: mixing up your training with
cycling, rowing, swimming, etc. In breaking the
monotony you will also reduce stress on your
joints.
should consume plenty of carbohydrates
(think pasta, rice and potatoes) and drink lots
of water to keep your energy up and make sure
you are well hydrated.
> Leave at least two to three hours after a big
meal before running.
> During a long run you may wish to take on
glucose – carb gels, carb drinks, sweets,
dextrose tablets. Don’t wait until race day to try
them out though, as they may not agree with
you.
> Drink plenty of water during your run – you
could use a bottle belt, or stash a drink along
your training run.
Your race will be such a
great achievement!
3
Running guide: 10k to half-marathon
Running guide: 10k to half-marathon
,
10k
beginner
s training
plan a 10k? Here is your training plan.
Are you
a beginner
and running
,
10k
beginner s training
plan
Week Mon
Tue
Wed
Thu
Fri
Sat
1
2
mile walk/jog
Week
Mon
rest
Tue
1
2
2 mile walk/jog
rest or light walk
rest
rest
2
3
rest or light walk
rest or light walk
rest
rest
3
4
rest or light walk
rest or 40 min walk
rest
rest
4
5
rest or 40 min walk
rest or 40 min walk
rest
rest
5
6
rest or 40 min walk
rest or 40 min walk
rest
rest
6
7
rest or 40 min walk
rest or 40 min walk
rest
rest
7
8
rest or 40 min walk
rest or 40 min walk
rest
rest
8
9
rest or 40 min walk
rest or 40 min walk
rest
rest
9
10
rest or 40 min walk
3 mile gentle jog
or rest
3 mile gentle jog
or rest
rest
rest
2 mins quick,
Wed
3 mins slow x4
2 mins quick,
2
3 mins
mins quick,
slow x4
3 mins slow x5
2 mins quick,
45
min slow
walk x5
3 mins
and jog on hills
45 min walk
3
mins
and
jogquick,
on hills
2 mins slow x4
3 mins quick,
1
and
2 mile
minsrun
slow
x4
1 mile walk
1 mile run and
5 mile
minswalk
quick,
1
3 mins walk x4
5 mins quick,
1 mins
mile run
and
3
walk
x4
1 mile walk x2
1 mile run and
45mile
minwalk
walkx2
1
and jog on hills
45 min walk
45 min
and
jogwalk
on hills
and run
45 min walk
3-4
andmile
run jog
rest
3-4 mile jog
10
rest
Thu
40 min walk and jog
Fri
rest
Sat
rest
rest
40 min walk and jog
Brisk 6k walk with jogs
rest
rest
rest
rest
Brisk 6k walk with jogs
40 min walk and jog
rest
rest
rest
rest
40 min walk and jog
30 min jog and walk
rest
rest
rest
rest
30 min jog and walk
40 min walk and jog
rest
rest
rest
rest
40 min walk and jog
45 min walk and jog
rest
rest
rest
rest
45 min walk and jog
45 min jog and walk
rest
rest
rest
rest
45 min jog and walk
60 min jog and walk
rest
rest
rest
rest
rest
rest
60 min jog and walk
rest or
45 min walk and jog
rest or
2-3
milewalk
jog and jog
45 min
rest
2-3 mile jog
,
Half-marathon
beginner
s training
Are you a beginner
and running
a halfplan
marathon? Here is your training plan.
Sun
2 mile jog,
Sun
try not to walk
2 mile jog,
2-3
miletojog,
try not
walk
walk if necessary
2-3 mile jog,
2-3
jog,
walkmile
if necessary
try not to walk
2-3 mile jog,
3-4
miletojog
and walk
try not
walk
rest
rest
3-4 mile jog and walk
4-5 mile run,
try not to walk
4-5 mile run,
4-5
miletorun,
try not
walk
run as much as possible
4-5 mile run,
5-6
jog, as possible
run mile
as much
walk if necessary
5-6 mile jog,
5-6
run,
walkmile
if necessary
try not to walk
5-6 mile run,
6
and walk
trymile
not jog
to walk
rest
rest
rest
rest
Tue
1
2
2-3 mile jog
rest
rest
rest
2
3
4
3
rest
rest
rest
rest
5
rest
rest or 2 mile jog
rest
rest or
or 2-3
2 mile jog
mile jog
rest or 2-3
mile jog
rest or 3 mile jog
rest
5
6
rest or 3 mile jog
rest or 3 mile jog
rest
rest
6
7
rest or 3 mile jog
rest or 3 mile jog
rest
rest
7
rest or 3 mile jog
rest
8
rest or 3 mile jog
rest
8
9
rest or 3 mile jog
rest or 3 mile jog
rest
rest
9
10
rest or 3 mile jog
rest or 3 mile jog
10
rest or 3 mile jog
4
rest
4
mile fartlek
Wed
2 min fast, 6 min slow
4 mile fartlek
30min
minfast,
jog6 min slow
2
with hills or sprints
30 min jog
5
mile
jogor sprints
with
hills
3-4
mile
jog
5 mile
jog
with a few
3-4
mile
jog
30 sec sprints
with a few
4 mile
30
sec jog
sprints
4 mile jog
10 x 800m
with 4 min rest
10 x 800m
5
miles:
with
4 min rest
3 min fast and
5
miles:
4-5 mins slow
3 min fast and
5
mile
tempo
4-5
mins
slowrun
Top tip:
TopDtip:
on’t feel guilty if you miss
!
Don’t feel guilty if you miss a few sessions, just go
back
week
or two
and
build
yoursessions,
fitness upjust
again.
Don’t afeel
guilty
if you
miss
a few
go
a few sessions, just go
back a week or two and n.
build your fitness up agai
back a week or two and build your fitness up again.
4
rest
rest
11
11 mile
milejog
jog
rest
rest
12-13
11-12 mile
milejog
jog
rest
rest
12-13
12-13 mile
milejog
jog
rest
rest
6-7
6-7 mile
mileat
atrace
racepace
pace
rest
rest
RACE
RACEDAY
DAY
11
11
mile jog
44 mile
jog or
or rest
rest
rest
rest
4-5
4-5mile
mileatatrace
racepace
pace
rest
rest
RACE DAY
12
12
mile jog
33 mile
jog or
or rest
rest
rest
rest
33mile
milejog
jog
rest
rest
4 mile jog
rest
rest
rest
rest
rest
rest
rest
rest
RACE DAY
3-4
Sun mile fartlek
1 min fast, 4 mins slow
3-4 mile fartlek
30-40
min: 41 mins
min sprints
1
min fast,
slow
and 3 min slow
30-40 min: 1 min sprints
3
mile
tempo
run
and
3 min
slow
5-6
mile
run with
3 mile
tempo
run
occasional 1 min sprint
5-6 mile run with
occasional 1 min sprint
6 mile jog with a few
sprints
6 mile jog with a few
6-7 mile steady run
sprints
Top tip:
Top tip:Tell everyone you
Tell everyone you know you are in training; they will ask
you
how you are
on, are
which
will spurthey
you will
on. ask
Tell everyone
yougetting
know you
in training;
you how you are getting on, which will spur you on.
are in training; thkenyow you
you how you are gett will ask
which will spur you o ing on,
n.
www.autism.org.uk/running
45
45 min
min cross
crosstrain
trainor
or
55 mile
mile run
run
40
40 min
min cross
crosstrain
trainor
or
54 mile
mile run
run
40
40 min
min cross
crosstrain
trainor
or
44 mile
mile run
run
40
40 min
min cross
crosstrain
trainor
or
44 mile
mile run
run
2-3
2-3 mile
mile jog
jog
or
or 55 mile
mile run
run
6 mile jog and walk
RACE DAY
rest
!
rest
rest
rest
rest
rest
rest
6-7 mile steady run
6-7 miles
2 min fast and 4 min slow
6-7 miles
2 min fast and 4 min slow
7 mile jog
with a few sprints
7 mile jog
6 mile:
1 min
fast,
with
a few
sprints
3-4 mins slow
6 mile: 1 min fast,
RACE
DAY
3-4 mins
slow
3-4 mile jog
4 mile jog
4 mile jog
4 mile jog
4 mile jog
50
50 min
min cross
crosstrain
train
55mile
milefartlek
fartlek
rest
rest
rest
rest
55 mile
milerun
runas
asquick
quickasas
you
youcan
can
6 mile jog
6 mile jog
7-8 mile jog
7-8 mile jog
8-9
8-9 mile
milejog
jog
rest
rest
rest
rest
rest
rest
rest
rest
rest
40 min cross train
40 min cross train
40 min hill run
40 min hill run
55mile
miletempo
temporun
run
rest
rest
rest
rest
3-4 mile jog
rest
rest
rest
rest
44 mile
milejog
jog
rest
rest
10
10
rest
rest
rest
rest
rest
mile jog or rest
33 mile
jog or rest
rest
rest
33 mile
mile jog
jog
rest
rest
4-5 mile tempo run
4 miles with hills
or a few sprints
4 miles with hills
4
jogsprints
ormile
a few
rest
rest
4
4
55
Sun
Sun
rest
rest
rest
rest
66mile
milejog
jog
rest
rest
rest
rest
rest
rest
rest
rest
rest
rest
3-4 mile jog
8 x 800m with 5 min rest
5
8 xmiles
800m with 5 min rest
1 mile slow and
5
miles
1 mile fast
1 mile slow and
4-5
mile
tempo run
1 mile
fast
rest
rest
mile jog
33 mile
jog or
or rest
rest
Sat
Sat
rest
rest
mile jog
44 mile
jog or
or rest
rest
rest
rest
rest
rest
5 mile tempo run
5 miles: 2 min fast
and 5 min slow
5 miles: 2 min fast
3-4
jogslow
andmile
5 min
33
Fri
Fri
30
30 min
min jog
jogand
and
cross
cross train
train
40
40 min
min jog
jogand
andwalk
walk
99
rest
rest
12 x 500m
with 3 min rest
12 x 500m
4
mile
jog rest
with
3 min
4 mile jog
3-4 mile jog
rest
rest
rest
rest
rest
rest
2-3 mile jog
3-4 mile jog
rest
rest
rest
rest
Thu
Thu
mile jog
33 mile
jog or
or rest
rest
rest
rest
rest
22
Wed
Wed
33mile
milejog
jogwith
with
quick
quickbursts
bursts
33mile
milejog
jogwith
with
quick
quickbursts
bursts
30
30min
minhill
hillrun
run
88
rest
Sat
rest
rest
rest
55mile
milerun
runoror
45
45min
mincross
crosstrain
train
4-5
mile
fartlek
4-5 mile fartlek
2-3 mile jog
Fri
rest
mile jog
33 mile
jog
rest
rest
rest
rest
rest
Thu
rest
Tue
Tue
11
66
77
10k intermediate training plan
10k
intermediate
training
plan
Are
you
an intermediate
Week
Mon
Tue and
Wed running a 10k?
ThuHere
Fri is your training plan.
Sat
Sun
1
2-3 mile jog
Week
Mon
Week
Mon
Week Mon
rest
rest
rest
rest
rest
rest
44 mile
mile tempo
temporun
run
rest
rest
rest
rest
3-4
3-4 mile
milejog
jog
10
10 mile
milejog
jog
Half-marathon
intermediate
traininga plan
Are you an intermediate
and running
half marathon? Here is your training plan.
Week Mon
Tue
Wed
Thu
Fri
Sat
Sun
1
5 mile jog
3-4 mile
tempo run
4 mile jog
6 x 800m,
4 min rest
rest
4 mile jog
2
4-5 mile jog
45 min fartlek
4 mile run
rest
4 mile tempo run
3
30 min
cross train
or rest
30 min jog
45 min
hill session
rest or
4 mile jog
45 mins
cross train
8 mile jog
45 min
cross train
or 5 mile jog
6 x 800m
4 min rest
6 x 800m
4 min rest
rest
5 mile run
4 mile fartlek
45 min
cross train
4 mile jog
6 mile tempo run
30 min hill run
5 miles: 1 mile fast
and 1 mile slow
10 x 400m
4 min rest
rest
30 min
cross train
or rest
30 min
cross train
or rest
4-5 mile jog
rest or
5 mile jog
rest or
5 mile jog
rest
7 mile tempo run
5 mile
tempo run
rest or
5 mile jog
12 x 400m
4 min rest
5 mile jog
rest
7 mile tempo run
60 min fartlek
rest or
4 mile jog
45 min hill run
rest or
5 mile jog
rest or
5 mile jog
5 mile jog
rest
8-9 mile run
or 1 hour
cross train
5 mile tempo run
1 hour
rest
10 mile run
cross train
at race pace
12 x 400m
rest or
rest
11-12 mile run
3 min rest
45 min
cross train
8 miles: 1 mile fast
4 mile jog or
rest
12-13 mile run
and 1 mile slow
45 min
cross train
5 mile tempo run
4 mile jog or
rest
10 mile run
45 min
cross train
6 mile jog
4 mile jog or
rest
RACE DAY
with sprints
45 min
cross train
See page 4 for more information about running terms
4
5
6
7
8
9
rest or
5 mile jog
rest or
4 mile jog
5 mile jog or
45 min
cross train
5 mile jog
10
rest or
4 mile jog
11
rest or
4 mile jog
5 mile jog
rest or
5 mile jog
12
rest or
4 mile jog
5 mile jog
rest or
5 mile jog
rest or
5 mile jog
6 mile fartlek
5
Be safe
> Stick to well lit, populated areas where you can
be clearly seen. If you are running along roads,
make sure you are facing oncoming traffic.
> Leave behind details of where you are running
and when you will return.
> Have ID and a contact number for your next of
kin on you, in case of an accident.
> Don’t run with headphones at night.
Keep going - you can do it!
Whether it’s because the novelty of training has
worn off, the event feels like ages away or it’s
raining outside, we can all feel a dip in motivation
sometimes! Here are some tips to keep you
going:
> Remember your reasons for signing up to the
challenge.
> Find inspiration from others who have been
> Training can place great stress on your ankles,
knees and hips, so you need to look after
yourself as much as possible to avoid injuries.
> Always wear proper running shoes, correct for
your running stride.
> Remember to stretch before and after your run.
> Get any niggles checked out by a professional.
Thank you for doing something amazing for autism! It means so much to us.
> Attend a sports event and cheer others on, in
This guide would not have been possible without
the invaluable contribution of Graeme Hilditch, a
highly experienced personal trainer and sports
therapist. Graeme’s website - FitFAQs – is
mentioned in our useful website section.
the knowledge that soon you will experience
that sense of satisfaction.
Useful websites
through it: if they can do it, so can you!
Injury prevention
!
k
c
u
l
d
o
Go
> Reward yourself – knowing you are working
towards a treat will help keep you going.
> Talk to us! If you are struggling with anything
give our team a call – 0808 800 1050.
Stretching
FitFAQs: www.fitfaqs.co.uk
Real Buzz Run Britain: www.runbritain.com
Runners Need: www.runnersneed.co.uk
Runner’s World: www.runnersworld.co.uk
Our contact details
The Supporter Fundraising Team
The National Autistic Society
393 City Road
London, EC1V 1NG
Tel: 0808 800 1050
Email: [email protected]
Website: www.autism.org.uk/running
It is vital that you warm up and warm down
properly. You should get advice on stretching
from your local gym, particularly for your calf
muscles, quadriceps (thighs), hamstrings and
adductors (groin).
Thank you for
amazing for audoing something
tism!
6
www.autism.org.uk/running
7
We are the leading UK charity for people with autism (including Asperger syndrome)
and their families. With the help of our members, supporters and volunteers we provide
information, support and pioneering services, and campaign for a better world for
people with autism.
Around 700,000 people in the UK have autism. Together with their families they make
up over 2.7 million people whose lives are touched by autism every single day. Despite
this, autism is still relatively unknown and misunderstood. This means that many
people don’t get the level of help, support and understanding they need. Together, we
are going to change this.
From good times to challenging times, The National Autistic Society is there at every
stage, to help transform the lives of everyone living with autism.
We are proud of the difference we make.
The Supporter Fundraising Team
The National Autistic Society
393 City Road
London, EC1V 1NG
Tel: 0808 800 1050
Email: [email protected]
Website: www.autism.org.uk/amazingdays
The National Autistic Society is a company limited by guarantee registered in England (No.1205298) and a charity registered in
England and Wales (269425) and in Scotland (SC039427), registered office 393 City Road, London, EC1V 1NG. 921 090713