Race season is in full swing| and whether you consider yourself new to the running scene or a seasoned vet| it’s never too early to start training for one of Fall or Winter’s big races. From a 5K to beyond| here are all the tips and training plans you need to make yourself race ready.
The Beginning: 5K
Running 3.1 miles might seem like a daunting feat| but with a plan in hand| the process becomes so much easier. A 5K is considered a gateway race| and once you complete it| it’s likely that you’ll want to take on longer distances.
Get started with our beginner 5K program. It’s a six-week training schedule that incorporates everything you need for a successful first race. It’ll have you running three days a week and cross training on the side. Before hitting the starting line| read these tips for running your first 5K| and make sure to download one of our 5K playlists that will help you keep pace.Once you finish| set goals for a new personal record using these tips and our training plan on how to run a faster 5K.Doubling Up: The 10K
Once you have a 5K under your belt| it’s time to tackle a 10K. The 6.2-mile race means adding to your weekly mileage to help build up endurance.
Get started with this 12-week 10K training plan| or if you’re more pressed for time| try this eight-week training plan instead.Longer| harder runs will definitely help you take on those extra 6.2 miles| but you’ll also want to follow these specific fitness and diet tips for building endurance.Going Halfsies: Half Marathon
When you’re ready for the challenge of running 13.1 miles| the half marathon begins to call your name. Upping your mileage to cover this much ground requires careful planning.
This 16-week half-marathon training schedule for beginners starts with weekly mileage of just under 10 and builds up to 25 miles in seven days| before tapering before the race. If you already run on a regular basis| this six-week half-marathon plan should get you to the finish line. Before starting this plan| be running for at least two months with a base mileage of about eight to 10 miles per week.Not sure if you’re ready to meet the challenge of a half? Learn what it takes to go from a 10K to 13.1 miles| from what you should be eating to how much of a time commitment training takes.All the Way: Marathon
Once you start| it’s hard to stop. A good mindset will only get you so far when it comes to running 26.2 miles| but a solid plan will have you crossing the finish line.
When training for a marathon| it’s important to build mileage up gradually. Give yourself 18 weeks to complete this training schedule for your first marathon| and be sure to make these running stretches a part of your training routine.Running 26.2 miles is no joke; you’ll need to make sure that your body is fueled properly every step of the way. Follow Olympic marathoner Ryan Hall’s tips on what to eat when running a marathon.It’s hard to anticipate what the course will be like| but these insider tips will have you running like a pro. For instance| did you know you should stay off your feet in the days leading up to the race?Because this may be the biggest race you ever do| follow these tips on how to enjoy running 26.2 miles| while avoiding the biggest race-day mistakes runners make.Trying It All: Sprint Triathlon
If pounding the pavement day in and day out isn’t your thing| mix it up a little and train for a sprint triathlon. The blend of swimming| biking| and running builds cross training into your schedule.
Take two and a half months to train for a sprint distance triathlon: swim a half mile| bike 13 miles| and run a 5K. Be sure to practice those transitions!If biking or swimming is new to you| then definitely check out why you should pick up a cycling habit| as well as our tips for swimming your first mile.Image Source: POPSUGAR Photography / Ericka McConnell