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Ready, Set, Run! Training Plans for a 5K, 10K, and Half-Marathon

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All your friends are doing it -- just check out the brag shots on their Facebook, Twitter, or Instagram accounts. Want in? Whether it's a 5K, 10K, or half-marathon, we have a plan to get you through the finish line strong. We promise that you'll soon be boasting about your medals, too.

5K, 10K, and Half-Marathon Training Plans

Run a 5K in 6 Weeks

Why try it: Running can kick-start a healthier lifestyle or help you bust through a workout plateau. "Putting a 5K race on your calendar is the perfect motivational tool. In little more than a month you'll see significant changes in your fitness level," says Newton Running Ambassador Jeff Devlin, the founder of Devlin Coaching in Downingtown, Pennsylvania, who created this 5K plan.

What to expect: The plan, which will transform you from a walker into a runner in just six weeks, includes three days of running, two days of cross-training or walking, and two days of rest.

 
Run a 10K in 8 Weeks

Why try it: "The 10K can transform you into a true distance runner who has the confidence to take on even greater challenges," says Brooks-sponsored athlete Melody Fairchild, a running coach in Boulder, Colorado.

What to expect: This eight-week plan is designed for runners who regularly log about 15 miles a week at least 30 minutes at a time. Adding longer runs, hills, and intervals boosts endurance, strength, and speed.

 
Run a Half-Marathon in 12 Weeks

Why try it: Women voted the half-marathon their favorite of all race distances, according to a 2013 survey by Running USA. The appeal? "A half is more manageable than a full marathon, so it's less intimidating," says John Honerkamp, a coach for New York Road Runners. (But it still has the word marathon!)

What to expect: You'll hit the pavement four days a week, but this plan, designed for runners who already log about 10 to 15 miles a week, alternates between harder and easier weekly workouts so your body can adjust to the increasing mileage. "Focus on your effort rather than your time," Honerkamp says.

 
Next:  Be a Better Runner

 

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herblott1989 wrote:

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9/26/2013 11:44:39 AM Report Abuse
heatherdomabyl wrote:

I just started training for my first marathon in October! I am blogging about my schedule, what to eat and fundraising here http://eatbreatherun.wordpress.com/

7/11/2013 12:34:58 PM Report Abuse
Danabrette wrote:

I reached week 7 for the half marathon planning and have had the flu (fever) for a few days. I had to skip my long run yesterday and my strength training day today. When I'm feeling better, do I make up for the skipped runs or just continue on with the next run scheduled for week 8?

4/22/2013 06:14:10 AM Report Abuse
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4/4/2013 02:18:35 PM Report Abuse
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3/26/2013 12:45:42 PM Report Abuse

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