Your Guide To

The Finish Line

A complete 8-week training
plan for runners of all levels
completing 14km distance.
 Get Ready To Run With #TeamACRF
Welcome to ACRF’s complete 8-week training plan - a guide designed to help support you on
your running journey and get you across the finish line with ease. Whether you’re just starting out,
already know the basics, or are a complete pro, this plan will improve your fitness levels and get
your mind and body ready to run. Simply choose your running level, save or print out your
custom training plan and start running! Each plan can be adapted according to your schedule,
fitness level and injury history.

About Australian Cancer Research Foundation

At Australian Cancer Research Foundation, we know that only brilliant ideas can tackle something
as big as cancer. That is why we give scientists the technology, equipment and infrastructure
they need for pioneering research. By funding research that seeks to progress and transform
the way we prevent, detect and treat ALL cancers, we are committed to our vision
of one day reaching a world without cancer.

To stay motivated and connected with other #TeamACRF

runners, join our Facebook group here.
 8-Week Training Plan Outline

1 4 5 7
Weeks 1-3 Week 4 Week 5-6 Week 7-8
Kick-off your running Running volume Running volume Running volume
journey with the (distance) decreases increases during this decreases during
fundamentals, slowly during ‘Recovery period in the lead ‘Taper Weeks’ but
building volume to Week’ to allow your up to the final weeks’ training consistency
allow your muscles, body to rest, adapt of training. is maintained,
tendons, ligaments and prepare for the allowing your body
and aerobic function second half of the to “freshen up”
to adapt. training program. ahead of race day.
 Training Plan Index
Your training plan will include a range of different types of sessions throughout each week. Here’s a quick explanation
of each type of session you’ll see in your program, what it’s for and how it fits into your overall plan.

Aerobic You should be able to talk comfortably in full sentences Tempo Pace This is a faster pace than an Aerobic run, but you
during these runs, they should feel easy, and once should still be able to talk in short sentences.
Pace completed you should feel good – not exhausted. Effort level would be around 7 out of 10.
The purpose is to allow your body to adapt, so that you
can build the volume/distance. Effort level would be around
5-6 out of 10.

Pick Ups These are done near the end of session (in the last 5-10 Hill Repeats These should be done mid-way through your session,
mins) and are a bit of fun ! It’s a great way to improve your allowing time either side for warm up and cool down.
cadence (leg turnover) and speed. You should aim for These are best done on a moderate gradient and you
short strides, fast turnover of your legs and stand tall. should work hard on the climbs, 8 out of 10, or only able
You walk between the pick ups to allow your heart rate to speak in 2-3 words at a time, but NOT an all out sprint.
to come back down before the next one. Effort level for Allow your heart rate to come back down before starting
the pick ups would be around 8 out of 10 – NOT a full 10 the next repeat.
out of 10 sprint session!!

Yoga / Pilates These sessions can include stretching, stability, strength, Walk / Run If you are new to running it is important that you start out
and are important to use different muscle groups that are slowly to build up strength in the muscles and ligaments to
/ Strength low impact. minimize the risk of injury. Alternating between running and
Sessions walking allows your body to adapt and over the 8 weeks
you can gradually build up so that you can run the 10kms
on event day.

Rolling Hills Running on a hilly course helps to build endurance Flat Ideally pick somewhere flat to complete these sessions.
and strength. Hills don’t need to be steep or long, but Running on flat course allows active recovery, without
consistently throughout the run. You may choose to run too much fatigue so that you can increase distance.
a loop course several times to achieve this. Small undulations are fine if you don’t have access to
completely flat route.

Easy or Enjoy some active recovery on these days with an easy Rest Day The only training you benefit from is the training you recover
walk, swim or cycle. You may also take this as an from. Without adequate rest, you are more likely to become
Recovery Day additional rest day if you are feeling fatigued. injured or ill. Enjoy some extra sleep on these days.
 14km Training Plan - Beginner
Are you new to running? Or have had a break from running?
This program starts with short runs / walks, which will allow your body to adapt and become strong
enough to cope with the longer runs and harder mid-week sessions later in the program.
If you have already been running 2-4km over the past few months, this program is ideal for you too.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

2km aerobic pace. 3km aerobic pace. 2km aerobic pace. 5km aerobic pace.
Yoga, Pilates or
Week 1 Rest day 1 min walk / 1 min run
on the flat.
Strength training.
1 min walk / 1 min run
on the flat.
Rest day 1 min walk / 1 min run
on the flat.
1 min walk / 2 min run
on the flat.

3km aerobic pace. 3km aerobic pace. 6km aerobic pace.

Yoga, Pilates or 3km aerobic pace
Week 2 Rest day 1 min walk / 1 min run
on the flat.
Strength training.
1 min walk / 3 min run
on rolling hills.
Rest day
on the flat.
1 min walk / 2 min run
on rolling hills.

4km aerobic pace. Easy day - 7km aerobic pace.

3km aerobic pace Yoga, Pilates or 3km aerobic pace
Week 3 Rest day
on the flat. Strength training.
1 min walk / 3 min run
on rolling hills.
Walk, Cycle or
Swim for 30 mins.
on the flat.
1 min walk, 4 min run
on rolling hills.

Easy Walk,
Week 4 Rest day
3km aerobic pace Yoga, Pilates or 3km aerobic pace
Cycle or Swim
3km aerobic pace 5km aerobic pace
Recovery Week on the flat. Strength training. on rolling hills. on the flat. on rolling hills
for 30 mins.

4km aerobic pace, including Easy Walk, 9km aerobic pace.

4km aerobic pace Yoga, Pilates or 4km aerobic pace
Week 5 Rest day
on rolling hills. Strength training.
4 x 1 min hill repeats in the
middle of run on rolling hills.
Cycle or Swim
for 30 mins.
on the flat.
1 min walk / 5 min run
on rolling hills.

5km aerobic pace, including Easy Walk, 12km aerobic pace

4km aerobic pace Yoga, Pilates or 4km aerobic pace
Week 6 Rest day
on rolling hills. Strength training.
4 x 2 min hill repeats in the
middle of run on rolling hills.
Cycle or Swim
for 30 mins.
on the flat.
on rolling hills - walk some
sections if you need to.

3km aerobic pace, including Easy Walk,

Week 7 Rest day
3km aerobic pace Yoga, Pilates or
3 x 2 min hill repeats in the Cycle or Swim
4km aerobic pace 9km aerobic pace
Tapering on the flat. Strength training. on the flat. on rolling hills.
middle of run on rolling hills. for 30 mins.

Easy day -
Week 8 Rest day
4km aerobic pace Stretch / Core - 3 km aerobic pace
Walk, Cycle or
3km aerobic pace
Event Day
Event Week on the flat. Gentle Exercise Only on the flat. on the flat - OPTIONAL.
Swim for 20 mins.
 14km Training Plan - Intermediate
If you have already been training consistently for at least six months, and are able to run 8-10km comfortably,
and may already have completed a few 10km races, this program will help you to improve your
performance. If you have had a break from running for a few months, this program is not suitable as the volume
increases quickly combined with hill training – the beginner program is a better option so that you do not risk injury.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

4km tempo pace (2km) -
5km aerobic pace 4km aerobic pace 6km aerobic pace Yoga, Pilates or 7km aerobic pace
Week 1 Rest day
run on the flat. on the flat. on rolling hills. Strength training.
1km warm, 1km cool
down on the flat.
on rolling hills.

5km aerobic pace. 6km aerobic pace including 5km tempo pace (3km) -
4km aerobic pace Yoga, Pilates or 8km aerobic pace
Week 2 Rest day 4 x 30 sec pick ups
on the flat.
on the flat.
4 x 1 min hill repeats in the
middle of run on rolling hills.
Strength training.
1km warm up, 1km cool
down on the flat.
on rolling hills.

5km aerobic pace. 6km aerobic pace, including 5km tempo pace (3km) -
6km aerobic pace Yoga, Pilates or 10km aerobic pace
Week 3 Rest day 4 x 30 sec pick ups
on rolling hills.
on the flat.
4 x 2 min hill repeats in the
middle of run on rolling hills.
Strength training.
1km warm up, 1km cool
down on the flat.
on rolling hills.

5km aerobic pace. Easy day - 5km tempo pace (3km) -

Week 4 Rest day 4 x 30 sec pick ups Walk, Cycle or Swim
6km aerobic pace Yoga, Pilates or
1km warm up, 1km cool
7km aerobic pace
Recovery Week on rolling hills. Strength training. on rolling hills.
on rolling hills. for 30 mins. down on the flat.

6km aerobic pace. 7km aerobic pace including 5km tempo pace (3km) -
6km aerobic pace Yoga, Pilates or 12km aerobic pace
Week 5 Rest day 4 x 30 sec pick ups
on rolling hills.
on the flat.
4 x 3 min hill repeats in the
middle of run on rolling hills.
Strength training.
1km warm up, 1km cool
down on the flat.
on rolling hills.

5km aerobic pace. 7km aerobic pace including 7km tempo pace (5km) -
7km aerobic pace Yoga, Pilates or 13km aerobic pace
Week 6 Rest day 6 x 30 sec pick ups
on rolling hills.
on the flat.
4 x 4 min hill repeats in the
middle of run on rolling hills.
Strength training.
1km warm up, 1km cool
down on the flat.
on rolling hills.

5km aerobic pace. 6km aerobic pace, including 7km tempo pace (5km) -
Week 7 Rest day 4 x 30 sec pick ups
4km aerobic pace
3 x 4 min hill repeats in the
Yoga, Pilates or
1km warm up, 1km cool
11km aerobic pace
Tapering on the flat. Strength training. on rolling hills.
on the flat. middle of run on rolling hills. down on the flat.

5km aerobic pace. 4km with 2km tempo,

Week 8 Rest day 4 x 30 sec pick ups 1km warm up, 1km cool
3km aerobic pace, 3 x 30 Easy Walk, Cycle 3km aerobic pace
Event Day
Event Week sec pick ups on the flat. or Swim for 20 mins. on the flat - OPTIONAL.
on the flat. down on the flat.
Thank you

Thank you so much for choosing to run as part of #TeamACRF,

we are so grateful for your support. Your run is helping to raise
vital funds for life-saving cancer research, backing brilliant
scientists with the technology they need for pioneering projects.

We are here to support you, so please get in touch with the team
via the details below if you need anything. We wish you the best
of luck with your running and fundraising, and look forward to staying
up to date with your amazing progress! You will smash it on race day!

#TeamACRF is here to help!

Get in touch with us at run@acrf.com.au or on 02 9223 7833.