Training for a running event—whether it’s a 5K, 10K, half marathon, or marathon—requires careful planning. The right training plan can be a game-changer, keeping you motivated, injury-free, and ready for race day.
Time it right for your distance
Training duration depends on your race:
- 5K/10K: 6-10 weeks focusing on speed and endurance.
- Half Marathon: 10-14 weeks with mileage build-up and tempo runs.
- Marathon: 16-20 weeks to build long-run endurance.
Start your plan by counting back from race day and factor in buffer weeks if weather or other conditions could disrupt your schedule.
Setting your goals
Identify your main objective. Are you aiming for your first 5K or a half-marathon PB? Tailor your plan accordingly:
- Beginners: Build base mileage with walk/run intervals.
- Intermediate: Incorporate speed work and tempo runs.
- Advanced: Increase weekly mileage with track workouts and strategic long runs.
For estimating goal times, consider using past race times as a benchmark. If you’ve run a 5K, you can use a race time predictor to estimate how you might fare at longer distances.
Gradual and Safe Mileage Increases
Stick to the 10% rule for weekly mileage increases to avoid injury. Alternate three weeks of gradual build-up with one recovery week to help your body adapt safely.
Cross-Training for Balance
Incorporate cross-training like swimming, cycling, or strength training at least once a week to enhance fitness and prevent injuries. This balance is especially important for long-distance runners or those planning multiple events.
Discover your perfect training plan with Runna
Are you ready to elevate your running game? If you’re seeking a personalised app that offers structured yet flexible training plans, Runna might be exactly what you need! Whether you’re training for a race or starting your running journey, this app caters to all levels. I’ve explored various plans over the past year, and it’s transformed my approach to balancing work, social life, and fitness.
What is Runna?
Runna is a customised running training app designed to create plans based on your goals, fitness level, and schedule. From 5K to marathon training, the app adapts to your progress, ensuring you’re always on track.
Getting started
After downloading the app, you’ll create your profile by selecting your fitness level and preferred running days. The app generates a personalised plan based on your recent running times, offering a clear overview of your training two weeks in advance.
Why Runners Love Runna
- Tailored to your schedule: Life can be hectic, and Runna allows you to adjust workouts easily, fitting them around your commitments.
- Support from real coaches: Access to expert advice adds a personal touch that’s often missing from other apps.
- Diverse workouts: Incorporating strength training and stretching helps prevent injuries and improves overall fitness.
- Progress tracking: Monitoring your improvements keeps you motivated!
Why choose Runna?
- User-friendly interface: Navigate the app effortlessly and sync it with your smartwatch for seamless tracking.
- Value for money: Personalised training plans come at a fraction of traditional coaching costs.
- Variety of plans: Whether you’re a beginner or training for your tenth marathon, Runna offers plans tailored to every level.
- Flexibility: Easily shift workouts to accommodate your busy lifestyle.
What makes Runna’s training plans stand out
Runna training plans adapt dynamically to your goals, from beginners to ultramarathoners, with a blend of structured workouts, progress tracking, and supportive coaching. Ultimately, if you’re looking for both structure and motivation in your running journey, Runna’s flexible approach is ideal, helping you stay on track even when life gets busy. Try it for free with my code RWR2 and experience the difference!
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