![]() ![]() 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.
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