hey there, just started running 2-3mo ago and have hit PB today of 48min for 10K and 1hr 49min for 21.5K (all in the 1 run)- any advice on how to move forward? I’ve just been banging out runs aimlessly
Hi Paul,
What do you want to work on? And how much time do you have available? While the training plan for a 5km up to a half-marathon may generally look similar, there are some nuances such as total running hours and, to some extent, the intensity of running you’ll focus on. If you can give me a bit more information I’d be happy to give you some advice.
As Peter said, your training plan is going to depend on what you’re training for - general base building is going to look different from 5k training, which in turn will look different from marathon training. Some general principles:
- Mileage is king. Run more miles at an easy pace, and you will get faster. That said, make sure you ramp up your mileage slowly to avoid injury - no more than 10% increase per week is a common rule of thumb.
- Include 1-2 speedwork sessions per week. Exactly what you do will depend on your training goals, but if you want to run fast on race day, you have to run fast in training.
- Nobody loves strength & conditioning, but it’s critical to avoid injury and get the most out of your running. Personally, I do a couple of 15-minute core sessions at home per week, and hit the gym for 30-45 minutes twice per week.
- Recovery: it isn’t training that makes you faster, but how the body adapts after training. If you don’t rest properly, you’re missing out on fitness. Prioritize sleep, eating healthy, and taking rest days as needed.
- Don’t go all in on one goal for too long. If you have a marathon in three months, sure, focus on that race exclusively. But changing up your training (e.g. focusing on the 5k for a little bit) will pay dividends for your fitness at all distances.
If you’re looking for off-the-shelf training plans, some well-regarded coaches to google are Jack Daniels, Hal Higdon, Greg McMillan, Matt Fitzgerald, and Pete Pfitzinger. I’m happy to provide more specific advice if you know what your goals are.