Training Schedules For 5K, 10K, Half Marathon, and Sprint

by Susi May 0

We may be in the thick of holiday madness, but the New Year is right around the corner and I, for one, am already planning out my race schedule for 2012. Take a little this holiday weekend, and give yourself the gift of fitness by heading into resolution season with a plan. Here are training schedules for many race lengths to help you cross the finish line!

The Beginning: 5K
Running and racing 3.1 miles might seem like a daunting feat, but with a plan in hand, the training process becomes so much easier. A word of caution: the 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:

• Here's a beginner 5K training schedule to get you started — just put one foot in front of the other.
• Don't forget to read these tips for running your first 5K to help you cross the finish line with a smile on your face.
• Once you finish one race, try another and go for a personal record using the How to Run a Faster 5K plan, created by coach Andrew Kastor.

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 build up your endurance.

• Get started with this 10K training plan — it's at 12-week schedule.

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

• This half-marathon training schedule starts with weekly mileage just under 10, and builds up to 25 miles in seven days, before tapering before the race.
• Not sure if you're ready to meet the challenge of a half, get inspired by this tale of a first timer's race.

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 build 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!