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View the original article at: http://www.origin.shape.com/fitness/sports/running/race_training/race_training_plans
Race Training Plans
Whether you're prepping for your first 5K or a marathon, these tips and plans will help you reach your goal.
1. Build slowly
When you prepare for a marathon, it's mainly about building up mileage to a point where your body—and mind—can handle 26 miles (the mileage in a marathon). After a couple of months of increasing your mileage, runner and trainer-to-the-stars Wes Okerson recommends doing two short runs (4 to 5 miles), two intermediate runs (6 to 8 miles) and one long run (10 to eventually 18 miles) per week. Completing 40 to 50 miles a week puts you on track.
2. Map out a schedule
Pick a day of the week when you know you're not busy and make that the day you'll do your long run. Make an effort to fit in short or intermediate runs before or after work, but be sure to space them out so you're not running late in the evening and then early the next morning. You want to give your body about 24 hours to recover between sessions.
3. Avoid common mistakes
Common mistakes people make in training include not running far enough. If you've only done 12 or 14 miles, you're going to have trouble completing 26. On the other end of the spectrum, there are people who are doing way too much. They're abusing their bodies and getting overuse injuries. You don't have to do an excessive amount of mileage. As long as you have a plan in place and are running four to six days a week and resting at least once a week, you should be fine.
4. Cross-train
This is vital because it enables you to give your running muscles a rest and use your body in a different way. With running, you're only moving in one plane with one motion and it can be very stressful on the joints. It doesn't matter what activity you do to cross-train as long as you're keeping your heart rate at 60 to 70 percent of your maximum.
When you reach that point where you feel like you physically can't go on, the issue is usually nutrition. Your muscles store enough fuel for about two hours worth of physical activity and when that's used up, you need another source of energy. You should be consuming food every eight miles and drinking water or half a cup of Gatorade every few miles. Energy gels are great because your body absorbs them much faster than solid foods. If you carb up the night before and are drinking and eating during the race, you should have enough fuel left in the tank to finish.
6. Don't go out too fast
Get a heart rate monitor to get an idea of how hard you're working at various speeds during your runs. You should train at a pace that keeps your heart rate at 60 to 70 percent of your maximum. If it's above or below this zone during the marathon, you'll know you're off pace.
7. Ice it
Running is an extremely repetitive movement for the knees and ankles. If you start to feel sore during training, ice your joints once a day for 20 minutes after your workout to keep the inflammation down.
8. Know you can win
Remember: a marathon is doable. For first-timers, running 26 miles sounds like an eternity, but your body gets to the point where running becomes second nature. If you're healthy and willing to train for it, you can do it.
Training for a 5K
This strength-training plan helps you build stamina, speed and lower-body strength (for injury prevention and a "burst" at the finish line). Before you start, invest in a good pair of running shoes; walking shoes won't offer enough cushion and support. And give yourself at least 12 weeks to prepare for your first 5K.
Month 1
Two days per week, walk at a comfortable pace—if you're breathing heavily, you're walking too fast—for 45-minutes. Alternate that with a 45-minute walk/run two days per week. On the walking/running days, try alternating five minutes of walking with three minutes of running. Gradually increase your running while decreasing your walking.
Month 2
Shift to one day of walking and three days of running/walking.
Month 3
Include running on all four days, aiming for 30 to 45 minutes of solid running per day. To minimize your risk of injury, alternate heavy and light days or take a day off in between.
Let this 14-week, multi-level program be your guide.
Beginners: "I Want to Run the Whole Way and Finish" 10K Goal
Designed for those who do not yet consider themselves a runner but would like to start training a little more seriously with a view to running an entire 10K after several months of training.
Week 1
Monday - 20 min run/walk (Walk 2 mins, run 1 min, walk 2 etc)
Tuesday - Rest
Wednesday - 40 min walk
Thursday - Rest
Friday - 20 min run/walk (Walk 2 mins, run 1 min, walk 2 etc)
Saturday - 30 min walk
Sunday - 60 min walk
Week 2
Monday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Tuesday - Rest
Wednesday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Thursday - Rest
Friday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Saturday - 30 min run/walk (Walk 2 mins, run 2 min, etc)
Sunday - 70 min walk
Week 3
Monday - 40 min run/walk (Walk 1 mins, run 2 min, etc)
Tuesday - Rest
Wednesday - 40 min run/walk (Walk 1 mins, run 2 min, etc)
Thursday - Rest
Friday - 40 min run/walk (Walk 1 mins, run 2 min, etc)
Saturday - 30 min run/walk (Walk 1 mins, run 3 min, etc)
Sunday - 80 min walk
Week 4
Monday - 40 min run/walk (Walk 1 mins, run 3 min, etc)
Tuesday - Rest
Wednesday - 40 min run/walk (Walk 1 mins, run 3 min, etc)
Thursday - Rest
Friday - 40 min run/walk (Walk 1 mins, run 3 min, etc)
Saturday - 25 min run/walk (Walk 1 mins, run 4 min, etc)
Sunday - 90 min walk
Week 5
Monday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Tuesday - Rest
Wednesday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Thursday - Rest
Friday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Saturday - 40 min run/walk (Walk 1 mins, run 5 min, etc)
Sunday - 90 min walk
Week 6
Monday - 15 min easy run
Tuesday - Rest
Wednesday - 15 min easy run
Thursday - Rest
Friday - 15 min easy run
Saturday - Rest
Sunday - 45 min run/walk (Walk 1 mins, run 3 min, etc)
Week 7
Monday - 20 min easy run
Tuesday - Rest
Wednesday - 20 min easy run
Thursday - Rest
Friday - 20 min easy run
Saturday - 1 hour walk
Sunday - 25 min easy run
Week 8
Monday - 25 min easy
Tuesday - Rest
Wednesday - 25 min easy run
Thursday - Rest
Friday - 25 min easy run
Saturday - 1 hour walk
Sunday - 30 min easy run
Week 9
Monday - 30 min easy run
Tuesday - Rest
Wednesday - 30 min easy run
Thursday - Rest
Friday - 30 min easy run
Saturday - Rest
Sunday - 40 min easy run
Week 10
Monday - 35 min easy run
Tuesday - 30 min fartlek (run 3 min easy, 3 min hard for 25 min)
Wednesday - Rest
Thursday - 40 min easy run
Friday - 30 min easy
Saturday - Rest
Sunday - 45 min easy run
Week 11
Monday - 40 min easy run
Tuesday - 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - 40 min easy run
Saturday - Rest
Sunday - 50 min easy run
Week 12
Monday - 45 min easy run
Tuesday - 35 mins fartlek (run 4 mins easy, 4 mins hard for 30 mins)
Wednesday - Rest
Thursday - 45 min easy run
Friday - 45 min easy run
Saturday - Rest
Sunday - 1 hour easy run
Week 13
Monday - 30 min easy run
Tuesday - 6 x 400m (1 lap of track) with 2 mins recovery bwtn each.
Wednesday - Rest
Thursday - 45 min easy run
Friday - 30 min easy run
Saturday - Rest
Sunday - 50 min easy run
Week 14
Monday - 30 min easy run
Tuesday - 6 x 1 minute fast run with 2 mins recovery bwtn each.
Wednesday - Rest
Thursday - 25 min easy run
Friday - Rest
Saturday - Rest
Sunday - 15 min easy run to shake legs out
Sub 60 Minute 10K Goal Time
Roughly 9:30 - 10:00 min mile pace, this is your goal pace for race day, after several months of training, not today.
Week 1
Monday - 40 min run/walk (Walk 1 min, run 3 mins, etc)
Tuesday - Rest
Wednesday - 40 min run/walk (Walk 1 min, run 3 mins, etc)
Thursday - Rest
Friday - 40 min run/walk (Walk 1 min, run 3 mins, etc)
Saturday - 30 min run/walk (Walk 1 min, run 4 mins, etc)
Sunday - 80 min walk
Week 2
Monday - 30 min run/walk (Walk 1 min, run 5 mins, etc)
Tuesday - Rest
Wednesday - 30 min run/walk (Walk 1 mins, run 5 min, etc)
Thursday - Rest
Friday - 30 min run/walk (Walk 1 min, run 5 mins, etc)
Saturday - 40 min run/walk (Walk 1 min, run 5 mins, etc)
Sunday - 90 min walk
Week 3
Monday - 20 min continuous run
Tuesday - Rest
Wednesday - 20 min continuous run
Thursday - Rest
Friday - 20 min continuous run
Saturday - 20 min continuous run
Sunday - 90 min walk
Week 4
Monday - 25 min continuous run
Tuesday - Rest
Wednesday - 25 min continuous run
Thursday - Rest
Friday - 25 min continuous run
Saturday - Rest
Sunday - 35 min continuous run
Week 5
Monday - 30 min easy run
Tuesday - 30 mins fartlek (run 3 mins easy 3 mins hard for 25 mins)
Wednesday - Rest
Thursday - 35 min easy run
Friday - Cross train
Saturday – Rest
Sunday - 40 min easy run
Week 6
Monday - 35 min easy run
Tuesday - 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 45 min easy run
Week 7
Monday - 40 min easy run
Tuesday - Warmup/5 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday – Rest
Sunday - 55 min easy run
Week 8
Monday - 45 min easy run
Tuesday - 35 mins fartlek (run 5 mins easy 5 mins hard for 35 mins)
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 1 hour easy run
Week 9
Monday - Cross train
Tuesday - Warmup/6 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 70 min easy run
Week 10
Monday - Cross train
Tuesday - Warmup/3 miles at Tempo or 10:15pace/Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 80 min easy run
Week 11
Monday - Cross train
Tuesday - Warmup/7 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 90 min easy run
Week 12
Monday - Cross train
Tuesday - Warmup/3 miles at Tempo or 10:00 pacer/Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday – Rest
Sunday - 80 min easy run
Week 13
Monday - 30 min easy run
Tuesday - 8 x 400m (1 lap of track) with 2 mins recovery btwn each
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 60 min easy run
Week 14
Monday – 25 min easy run
Tuesday - 6 x 1 minute fast run with 2 mins recovery btwn each
Wednesday - Rest
Thursday - 30 min easy run
Friday - Rest
Saturday - Rest
Sunday - 15 min easy run to shake legs out
Sub 50/55 Minute 10K Goal Time
Roughly 8:00 - 9:00 min mile pace, this is your goal pace for race day, after several months of training, not today.
Week 1
Monday - 15 min easy run
Tuesday - Rest
Wednesday - 15 min easy run
Thursday - Rest
Friday - 15 min easy run
Saturday - Rest
Sunday - 80 min walk
Week 2
Monday - 20 min easy run
Tuesday - Rest
Wednesday - 20 min easy run
Thursday - Rest
Friday - 20 min easy run
Saturday - Rest
Sunday - 25 min easy run
Week 3
Monday - 25 min easy run
Tuesday - Rest
Wednesday - 25 min easy run
Thursday - Rest
Friday - 25 min easy run
Saturday - 45 min walk
Sunday - 25 min easy run
Week 4
Monday - 30 min easy run
Tuesday - Rest
Wednesday - 30 min easy run
Thursday - Rest
Friday - 30 min easy run
Saturday - Rest
Sunday - 30 min easy run
Week 5
Monday - 20 min continuous run
Tuesday - Rest
Wednesday - 20 min continuous run
Thursday - Rest
Friday - 20 min continuous run
Saturday - 20 min continuous run
Sunday - 90 min walk
Week 6
Monday - 30 min easy run
Tuesday - 30 min easy run
Wednesday - Rest
Thursday - 30 min easy run
Friday - Rest
Saturday - 30 min easy run
Sunday - 30 min easy run
Week 7
Monday - 30 min easy run
Tuesday - 30 min easy run
Wednesday - Rest
Thursday - 35 min easy run
Friday - Rest
Saturday - 35 min easy run
Sunday - 35 min easy run
Week 8
Monday - 35 min easy run
Tuesday - 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 45 min easy run
Week 9
Monday - 40 min easy run40 min easy run
Tuesday - Warmup/5 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 55 min easy run
Week 10
Monday - 45 min easy run
Tuesday - Warmup/6 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 1 hour easy run
Week 11
Monday - Cross train
Tuesday - Warmup/7 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 70 min easy run
Week 12
Monday - Cross train
Tuesday - Warmup/3 miles at Tempo or 9:00pace/Cool down
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 80 min easy run
Week 13
Monday - Cross train
Tuesday - Warmup/7 x 800m hard w/ 200 jog recovery. Cool down
Wednesday - Rest
Thursday - 50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 90 min easy run
Week 14
Monday - Cross train
Tuesday - Warmup/4 miles at Tempo or 9:00pacer/Cool down
Wednesday - Rest
Thursday -50 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 80 min easy run
Week 15
Monday - 40 min easy run
Tuesday - Warmup/8 x 400m hard w/ 200 jog recovery. Cool down
Wednesday - Rest
Thursday - 45 min easy run
Friday - Cross train
Saturday - Rest
Sunday - 60 min easy run
Week 16
Monday - 30 min easy run
Tuesday - 8 x 1 minute fast run with 2 mins recovery btwn each
Wednesday - Rest
Thursday -30 min easy run
Friday - Rest
Saturday - Rest
Sunday - 15 min easy run to shake legs out
Sub 40/45 Minute 10K Goal Time
Roughly 6:20 - 7:15 min mile pace, this is your goal pace for race day, after several months of training, not today.
Week 1
Monday - 20 min easy run
Tuesday - Rest
Wednesday - 20 min easy run
Thursday - Rest
Friday - 20 min easy run
Saturday - Rest
Sunday - 30 min easy run
Week 2
Monday - 25 min easy run
Tuesday - Rest
Wednesday - 25 min easy run
Thursday - Rest
Friday - 25 min easy run
Saturday - Rest
Sunday - 35 min easy run
Week 3
Monday - 30 min easy run
Tuesday - Rest
Wednesday - 30 min easy
Thursday - Rest
Friday - 30 min easy run
Saturday - 30 min easy run
Sunday - 35 min easy run
Week 4
Monday - 30 min easy run
Tuesday - Rest
Wednesday - 35 min easy run
Thursday - Rest
Friday - 35 min easy run
Saturday - 30 min easy run
Sunday - 40 min easy run
Week 5
Monday - 35 min easy run
Tuesday - 30 mins fartlek (run 3 mins easy 3 mins hard for 25 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - Rest
Saturday - 30 min easy run
Sunday - 45 min easy run
Week 6
Monday - 40 min easy run
Tuesday - 35 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - Rest
Saturday - 40 min easy run
Sunday - 50 min easy run
Week 7
Monday - 45 min easy run
Tuesday - 40 mins fartlek (run 3 mins easy 3 mins hard for 30 mins)
Wednesday - Rest
Thursday - 40 min easy run
Friday - Rest
Saturday - 50 min easy run
Sunday - 45 min easy run
Week 8
Monday - Cross train
Tuesday - 40 mins fartlek (run 3 mins easy 5 mins hard for 40 mins)
Wednesday - 45 min easy run
Thursday - 45 min easy run
Friday - Rest
Saturday - Cross train
Sunday - 1 hour easy run
Week 9
Monday - Cross train
Tuesday - Warmup/6 x 800m hard w/ 200 jog recovery. Cool down.
Wednesday - 45 min easy run
Thursday - 50 min easy run
Friday - Rest
Saturday - Cross train
Sunday - 70 min easy run
Week 10
Monday - Cross train
Tuesday - 40 mins fartlek (run 5 mins easy 5 mins hard for 35 mins)
Wednesday - 45 min easy run
Thursday - 1 hour easy run
Friday - Rest
Saturday - Cross train
Sunday - 80 min easy run
Week 11
Monday - Cross train
Tuesday - Warmup/8 x 800m hard w/ 200 jog recovery. Cool down
Wednesday - 50 min easy run
Thursday - 1 hr easy run
Friday - Rest
Saturday - Cross train
Sunday - 80 min easy run
Week 12
Monday - Cross train
Tuesday - Warmup/3 miles at Tempo or 7:30pace/Cool down
Wednesday - 50 min easy run
Thursday - 1 hour easy run
Friday - Rest
Saturday - Cross train
Sunday - 90 min easy run
Week 13
Monday - Cross train
Tuesday - Warmup/7 x 800m hard w/ 200 jog recovery. Cool down
Wednesday - 50 min easy run
Thursday - 1 hour easy run
Friday - Rest
Saturday - Cross train
Sunday - 70 min easy run
Week 14
Monday - Cross train
Tuesday - Warmup/4 miles at Tempo or 7:30pacer/Cool down.
Wednesday - 50 min easy run
Thursday -1 hour easy run
Friday - Rest
Saturday - Cross train
Sunday - 90 mins easy run
Week 15
Monday - Cross train
Tuesday - Warmup/10 x 400m hard w/ 200 jog recovery. Cool down.
Wednesday - Rest
Thursday - 45 min easy run
Friday - Rest
Saturday - Cross train
Sunday - 60 min easy run
Week 16
Monday - Rest
Tuesday - 8 x 1 minute fast run with 2 mins recovery between each
Wednesday - Rest
Thursday - 30 min easy run
Friday - Rest
Saturday - Rest
Sunday - 15 min easy run to shake legs out