![]() The type of speed workouts you need vary based on your strengths and weaknesses as a runner. The Type of Speed Workouts to Add to Your Schedule ➥ Best 10K Speed Workouts Download Your Runner’s World+ Training Plans.If you’re itching to run more, that’s fine, but just know “you might be leaving a little bit of performance on the table for the mile,” says Sekely. This should include one long run (which should account for more than 50 percent of your total weekly mileage), two days of speed work, and easy runs as the remaining days. ➥ Ideal 1-Mile Weekly Training Scheduleįor the mile, run three to five days a week and aim for a total mileage of 5 to 20 miles a week with about 80 percent of your runs at an easy effort and 20 percent at speed, says Sekely. Keep your long run at 20 to 25 percent of your total weekly mileage, and your speedwork at about 20 percent of your total weekly mileage, Flanagan suggests. ➥ Ideal 5K Weekly Training Scheduleįor a 5K, run about four to five days a week and include a long run, two speed sessions (including intervals, tempo runs, and/or hill workouts) and one or two easy run days.Īim for a total of 25 to 40 miles a week, says Flanagan. Keep your long run at about 25 percent of your total weekly mileage, and your speedwork between 10 to 20 percent of your total weekly mileage, he adds. Total mileage will vary depending on your starting fitness, but as a general rule of thumb, aim for about 40 miles a week, says Ng. Those weekly run days should include one to two speed workouts, one longer run, and the rest easy runs. What You Do and Don’t Need on a Training Planįor a 10K, aim to run four to five days a week.For a mile race, do a mile time trial at the beginning of your training and then repeat that about every four to six weeks until race day, says Sekely.For a 5K race, do a practice 5K or a 1-mile time trial about two weeks before your race, says Flanagan.For a 10K race, do a 5K tune-up two to three weeks before, says Ng.Once you’ve put a race on the calendar, work backwards to slot a practice race into your schedule: But for best results, reserve three to four months. And you could likely pull off a 10K in as little as eight weeks if your goal is to simply finish the distance, Kai Ng, USATF- and RRCA-certified run coach in New Jersey and New York, tells Runner’s World. That said, you can probably train for a 5K in just six weeks if you’re in marathon shape, Lindsay Flanagan, Boulder, Colorado-based coach with RunDoyen and ASICS pro runner, tells Runner’s World. But if you want the highest chance of being successful? Then a longer training period is best. “I know that sounds long for the mile,” she says. The amount of time you’ll need to train for a mile, 5K, or 10K PR will depend on various factors including your current fitness level, how ambitious your goal is, and frankly, how much effort you’re willing and able to put into training.įor most any distance, Sekely recommends a 12- to 16-week training period. A Weight-Training Workout to Increase Speed.And one great way to achieve said variety is to focus on speed for a season by training for a shorter event like the mile, 5K, or 10K. Injecting variety into your running routine can ultimately make you stronger, more resilient, and more efficient at the sport, Sekely explains. “Our body loves variability,” Victoria Sekely, P.T., D.P.T., NYC-based physical therapist and run coach, tells Runner’s World. Ironclad endurance? Serious mental strength? Bragging rights? Check, check, and check.īut if you want to be the best runner possible, it’s important to regularly switch up your training. We’re all for long-distance running and the amazing benefits you can reap from training for and competing in races like the half marathon, full marathon, and ultras. How to Stay Consistent With Speed Training Through Summer.Other Workouts to Round Out Your Speed Training.The Type of Speed Workouts to Add to Your Schedule.How to Set a Speed Goal You Can Achieve.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |