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