This 8 week 24km training plan is flexible. It’s generally structured with 4 days of running, 2 days of cross-training, and 1 day of rest, but feel free to tweak it to your needs.

 

If cross-training sounds miserable, go for a light jog instead. But seriously, adding in some swimming, cycling, weightlifting, fitness classes or even yoga can make a big difference in your aerobic performance.

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If you’re feeling completely wiped out, take another rest day—and don’t beat yourself up for it! Remember, you need to include at least one rest and recovery day minimum to prevent injuries, but beginners can take 2-3 as you work into your training program.

 

WEEK 1

Monday: 5km easy run

Tuesday: 30-45 minutes cross-training

Wednesday: 4km tempo run (warm up at an easy pace for 1km, pressing into a comfortably hard tempo run or “race pace” goal for 2.5km, then dropping the pace back down for another 1km cool down)

Thursday: 30-45 minutes cross-training

Friday: 5km easy run

Saturday: 7km long run

Sunday: Rest up, week 1 is already under your belt!

 

WEEK 2

Monday: 5.5km easy run

Tuesday: 30-45 minutes cross-training

Wednesday: 6km speed run (1.5km warm up, 3km race pace, 1.5km cool down)

Thursday: 30-45 minutes cross-training

Friday: 5.5km easy run

Saturday: 9km long run

Sunday: Rest

 

WEEK 3

Monday: 6.5km easy run

Tuesday: 45-60 minutes cross-training

Wednesday: Short hill repeats (find a hill that takes about 60 seconds to run up at a comfortably hard pace then jog back down 4-6 times)

Thursday: 45-50 minutes cross training

Friday: 6.5km easy run

Saturday: 12km long run

Sunday: Rest

 

WEEK 4

Monday: 8km easy run

Tuesday: 45-60 minutes cross-training

Wednesday: 10km speed run (1km warm up, 8km race pace, 1km cool down)

Thursday: 45-50 minutes cross-training

Friday: 8km easy run

Saturday: 15km long run

Sunday: Rest

 

WEEK 5

Monday: 10km easy run

Tuesday: 60 minutes cross-training

Wednesday: Long hill repeats (find a longer hill with at least 6-7 percent grade, and run up it in 90 seconds between 4-6 times)

Thursday: 60 minutes cross-training

Friday: 7km easy run

Saturday: 18km long run 

Sunday: Rest

 

WEEK 6

Monday: 8km easy run

Tuesday: 60 minutes cross-training

Wednesday: 15km speed run (2km warm up, 12km race pace, 1km cool down)

Thursday: 60 minutes cross-training

Friday: 6km easy run

Saturday: 20km long run (after this point, you’ll start cutting back on mileage to rest up for race day)

Sunday: Rest

 

WEEK 7

Monday: 8km easy run

Tuesday: 30 minutes cross-training

Wednesday: 8 cut down run (warm up 1km, then pick up the pace 10-15 seconds per km for each of the next 7km)

Thursday: 30 minutes cross-training

Friday: 4.5 mile easy run

Saturday: 14km long run

Sunday: Rest

 

WEEK 8

Monday: 10 long run

Tuesday: Rest

Wednesday: Rest

Thursday: 6km easy run

Friday: Rest

Saturday: Race!

Sunday: Rest!!!!!

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STRENGTH TRAINING FOR RUNNING - New for 2020

Scan the QR Code below to view the Central Fitness Strength Training Program, specifically for runners.

 

Alternatively click here.