How to Train For a Race

by Michele Foley 1

With the New York City Marathon only a month away, race season is in full swing. Whether you consider yourself new to the running scene or a seasoned vet, it's never too early to start training for one of Fall or Winter's big races. From a 5K and beyond, here are all the tips and training plans you need to make yourself race ready.

The Beginning: 5K
Running 3.1 miles might seem like a daunting feat, but with a plan in hand, the process becomes so much easier. A 5K is considered a gateway race, and once you complete it, you will want to take on longer distances. Here are three posts to help you finish the race:

• Get started with our beginner 5K 11-week training schedule. It'll have you running three days a week and cross-training on the side.
• Before hitting the starting line, read these tips for running your first 5K.
• Once you finish, set goals for a new personal record using these tips on how to run a faster 5K.

Doubling Up: The 10K
Once you have a 5K under your belt, it's time to tackle a 10K. The 6.2-mile race means adding to your weekly mileage to help build up endurance.

• Get started with this 12-week 10K training plan.
• Longer, harder runs will definitely help you take on those extra 6.2 miles, but you'll also want to follow these specific fitness and diet tips for building endurance.

Learn how to prepare for a half marathon, marathon, and triathlon after the break!

Going Halfsies: Half Marathon
When you're ready for the challenge of running 13.1 miles, the half marathon begins to call your name. Upping your mileage to cover this much ground requires careful planning.

• This half-marathon training schedule starts with weekly mileage of just under 10 and builds up to 25 miles in seven days, before tapering before the race. Before starting this plan, be running for at least two months with a base mileage of about eight to 10 miles per week.
• Not sure if you're ready to meet the challenge of a half? Get inspired by this tale of a first timer's half-marathon race.

All the Way: Marathon
Once you start, it's hard to stop. A good mindset will only get you so far when it comes to running 26.2 miles, but a solid plan will have you crossing the finish line.

• When training for a marathon, it's important to build mileage up gradually. Give yourself four months to complete this training schedule for your first marathon.
• Running 26.2 miles is no joke; you'll need to make sure that your body is fueled properly every step of the way. Follow Olympic marathoner Ryan Hall's tips on what to eat when running a marathon.
• Because this may be the biggest race you ever do, follow these tips on how to enjoy running 26.2 miles, while avoiding the biggest race-day mistakes runners make.

Trying It All: Sprint Triathlon
If pounding the pavement day in and day out isn't your thing, mix it up a little and train for a sprint triathlon. The blend of swimming, biking, and running builds cross training into your schedule.

• Take two and a half months to train for a sprint distance triathlon: swim a half mile, bike 13 miles, and run a 5K. Be sure to practice those transitions!