Surviving and Thriving: Training Through an Australian Summer
Australian summers test runners like nothing else. High temperatures, humidity along the coast, and intense UV can turn even a standard session into a real challenge. The good news? With the right adjustments, summer is one of the most productive training periods of the year.
I’ve coached athletes through more than a decade of Australian summers, from club runners to national-level competitors. The ones who improve the most aren’t the ones who simply push harder; they’re the ones who train smarter when it’s hot.
Here’s the practical framework we use at RunPro to keep athletes progressing safely from December through February.
1. Shift to Early Mornings
The window between 5:00 and 7:00 am is usually 8–12 °C cooler than midday and has far lower UV exposure. Most of our athletes move 80–90 % of their running to this time block during summer.
Start adjusting sleep in late spring (15-minute increments) so the change feels natural by December.
2. Heat Acclimatisation Takes Time
Full physiological adaptation requires 10–14 days of consistent, progressive exposure. Benefits include increased plasma volume, earlier and more efficient sweating, and a lower exercising heart rate.
Week one in the heat: reduce duration and intensity. Treat it as deliberate overload, not normal training.
3. Adjust Pace and Expectations
A useful guideline: add roughly 3–6 seconds per kilometre for every 5 °C above 20 °C, and more again when humidity is high. Rely on perceived effort or heart-rate zones rather than target splits.
Easy pace often slows 20–40 seconds per kilometre on hot days. That’s normal and still delivers the intended training stimulus.
4. Hydration and Cooling Strategies That Work
Pre-cool with 500–800 ml cold fluid 15–20 minutes before running.
Carry ice in a soft flask or freeze your hat/buff overnight.
Post-run: get into shade or air-conditioning quickly and use cold water on the head, neck, and large muscle groups to lower core temperature.
5. Session Placement and Modification
Preferred options in order:
Pre-6:30 am outdoors
Indoor treadmill with air-conditioning
After 7:30 pm (still warm but manageable)
Controlled heat sessions once per week only (short, specific efforts)
Typical summer adjustments:
Long runs: earlier start time or split into two runs
Threshold/tempo: reduce total work to 15–25 minutes
Intervals: shorter repetitions with full recovery
Easy runs: pool running or aqua jogging is a legitimate alternative
6. Know When to Stop
Cancel or relocate the session if:
Wet-bulb globe temperature exceeds 28–30 (check bom.gov.au)
You experience dizziness, nausea, cessation of sweating, or confusion
Heat-related illness can escalate quickly. Err on the side of caution.
Final Thought
Summer training isn’t about maintaining winter volume; it’s about applying a different, specific stress that builds resilience. Athletes who respect the conditions and adapt accordingly almost always arrive at autumn fitter and faster than if they’d trained in mild weather.
If you’d like a personalised summer plan built for Australian conditions, get in touch via https://www.runpro.com.au. We’ve been doing this for years and know exactly what works here.
Stay safe, train smart, and see you on the roads (early).
