Autumn Training Plan
Week
Monday
Tuesday
Wednesday
Thursday
Friday
1
Rest
5 km / 3
miles Jog
8 km / 5
miles Jog
Rest
5 km / 3
miles Jog
2
Rest +
Strength
5 km / 3
miles Jog
8 km / 5
miles Buildup
Rest
3
Rest
5 km / 3
miles Jog
10 km / 6
miles Tempo
CrossTraining
4
Rest +
Strength
5 km / 3
miles Jog
8 km / 5
miles Tempo
Rest
5
Rest
5 km / 3
miles Jog
8 km / 5
miles Tempo
CrossTraining
6
Rest
Rest
5 km / 3
miles Jog
7
Rest +
Strength
Rest
5 km / 3
miles Jog
8
Rest
Rest
5 km / 3
miles Jog
9
Rest +
Strength
Rest
5 km / 3
miles Jog
Rest
5 km / 3
miles Jog
8 km / 5
miles Race
Pace
10
12 km / 7
miles Build
up
12 km / 7
miles
Tempo
12 km / 7
miles
Tempo
8 km / 5
miles Race
Pace
Rest
8 km / 5
miles Buildup
8 km / 5
miles
Tempo
5 km / 3
miles Jog
8 km / 5
miles
Tempo
Saturday
Rest
Rest
Rest
Rest
Rest
Sunday
8 km / 5
miles
Comfortable
12 km / 7
miles
Comfortable
12 km / 7
miles
Comfortable
8 km / 5
miles Tempo
16 km / 10
miles
Comfortable
Weekly
Mileage
26 km / 16
miles
33 km / 20
miles
35 km / 21
miles
26 km / 16
miles
37 km / 23
miles
Rest
5 km / 3
miles Jog
12 km / 7
miles Tempo
34 km / 20
miles
Rest
5 km / 3
miles Jog
12 km / 7
miles Tempo
34 km / 20
miles
CrossTraining
5 km / 3
miles Jog
Light CrossTraining
5 km / 3
miles Jog
5 km / 3
miles Jog
Rest
18 km / 11
miles Race
Pace
8 km / 5
miles Race
Pace
21 km /
13.1 miles
(HM)
40 km / 24
miles
26 km / 16
miles
39 km / 23
miles
*Jog – Run slowly, at a jogging pace. Reduce it if it feels too fast. This workout will gently exercise the main
muscles used for running. Always try to judge how fit you feel during this workout. If you have a faster run
coming up, then run the last kilometer / half mile a little faster.
*Build-up – Set a guideline pace (about 45s/km slower than race pace). When you become comfortable,
increase your pace and maintain it. Then increase your pace a second time (close to race pace) and maintain
it. Stay in control of your pace and end up finishing slow. In a nutshell, these workouts help you build speed
and stamina.
*Comfortable – This is not a jog, nor a build-up workout. Set a slower guideline pace and reduce it if you feel
it is too fast. Comfortable running helps you train without putting too much pressure on your body. If you are
out of breath, just run slower.
*Tempo – Set a fast pace and stick with it from the beginning. If you are not able to maintain the pace then
reduce it a bit, but just make sure to run above your comfort level. Note that you will be breathing a little
deeper and quicker than usual.
*Race Pace – This workout should be done at a controlled pace. Don’t explore your limits and don’t push your
body too much. You should be fit enough to control your effort at this point. Learn how to produce this level
of effort in the last day of you training plan (the half marathon).
Run the last workout (or the official race) at a consistent pace from start to finish. Drink enough water and eat
some high-energy food (e.g. bar or gel) to keep your energy up. Read our Autumn Running Tips for clothing
advice during the cold season.
*Strength Exercises Suggestions
Running is a great form of cardio but it’s important to balance a running regimen with strength training. As
a runner, you need a strong lower body and a solid core to reduce your risk of injuries during your run and
improve your performance. While running improves your cardiovascular health and endurance, it falls short
when it comes to building strength.
Try these three strength training exercises to build strength and support your running performance.
1. Alternating Lateral Lunges
From a standing position, take a big step to your right and descent into a lunge. Make sure to keep the chest lifted,
push the hips back, keep the toe pointed forward and do not allow the knee to go past the toe. Push off the heel to
return to standing and then repeat on the opposite side.
The lateral lunge is an incredible exercise because it allows you to work in a different plane of motion than you typically
work in most exercises.
2. Step Up
Using the stairs in your home or an aerobics step, step up with your right foot and bring your left knee up to hip height.
Then step down with your left foot and step up again with your right. Complete 10-15 reps on the right side and switch
to the left. The higher the step, the better workout for your glutes. You can hold dumbbells to make this more
challenging.
Put your conventional leg exercises aside and try the step up for a more intense strength training workout.
3. Single Leg Glute Bridge
In a supine position with your knees bent and feet flat on the ground, lift one leg into the air. Push through the planted
heel and press the hips into the air, extending at the hips not at the back. Hold for 3 seconds before changing legs.
Squeeze those glutes!
Glute activation exercise: master this one for a stronger, healthier body.
Read more on our blog post on strength training exercies for runners.