When you’re planning for a race, there’s no shortage of training schedules you can find on the internet or in books. However, it doesn’t have to be complicated. We’ve created the only running plan you’ll need that you can tailor towards a 5k, a 10k or a half marathon race. Read on for tips and a sample week for each race length that will have you feeling prepared and confident on race day!
Whether you’re focused on weight loss or simply living a more healthy lifestyle, training for a 5k is a great place to start, and you’ll only need about six weeks to train from start to finish. For a 10k race, you’ll need about 10 weeks, and for a half marathon, you’ll need about 12-14, depending on your starting fitness level. Find the right running shoes and try out this sample week plan to get you ready for your race:
We’ll start off easy with some mobility training each week. For example, you can do some yoga or pilates to get your muscles stretched out, toned, and reduce your risk of injury. Follow along for a yoga routine for runners:
Training tip: If you’re training for a 10k or half-marathon, you can add in a light run or some cross-training, like swimming or the elliptical for 20-30 minutes.
Today we run!
Most importantly, no matter what race distance you are training for, Tuesdays will focus on a run drill of some sort. For example, you might focus on nose breathing where you take five to ten deep nose breaths each minute, proper arm swing, or your cadence.
Want to know more about proper arm swing? Check out this video:
To improve your cadence, follow along here:
There’s no denying that strength and agility workouts can be rough and certainly get your heart rate up, but they are worth it and pay off in the end! We’ll do a ladder workout, which is a type of repetitive workout where the number of times you perform a group of exercises changes as you step down the ladder.
These workouts can include strength exercises such as mountain climbers, burpees, high knees, butt kicks, and more–it’s up to you to customize it.
If you’re looking for a good sample strength and agility drills, check out this video:
Whether you’re running a 5k or a half-marathon, you have the need for speed, and we get that through weekly speed workouts. There’s a variety of workouts you can do such as a tempo run, hill intervals, or fartleks (which means “speed play).
Start out where you are comfortable. That might mean doing three to five hill intervals or a 15-minute tempo run if you are starting out. If you’re more advanced, it might mean a 45-minute tempo run or 10 hill repeats. Make sure to follow these workouts up with a proper cool down.
Want to know more about what each type of speed workout looks like, including fartleks? Watch here:
Today we take a break from running to get us ready for a long run tomorrow by focusing on core and stability work. This should take about 30 minutes to an hour, depending on the distance you are training for. You’re still getting beneficial work in, but also allowing your legs to rest.
Core and stability exercises include things like planks, sit-ups, V-ups, Russian twists, squats, push-ups, and more. You shouldn’t need much equipment at all, but some simple weights and a medicine ball can be helpful if you want an extra challenge.
Here’s a great example of core and stability workout you can incorporate into your Friday workouts:
No matter what race distance you are training for, a weekly long run is a key part of your running plan. But how long–and how hard? Regardless of the length of your run, you should be running at a conversational pace.
The last week of the day is your day. That means being active but keeping it low key so your body can recover but still doing something active that you enjoy. It’s up to you!
Here are some great ideas:
You get the gist, just enjoy the day and get your body moving!
Let’s do this! Don’t forget to download our new mobile app for access to coaching advice, daily video workouts, injury prevention tips, and complete training programs that will help motivate and inspire your training program!