We want you to peak at the right time,” says Cane. 10-km runners were leaner than both the HM and M/UM runners ( p 0.05). "You don’t want your best run to be during your training. There were 89 half-marathon (HM), 65 marathon/ultra-marathon (M/UM), and 91 10-km runners. A lot of runners, against Cane's advice, will do a 13.1-mile run the week before a Half "to make sure they can do it." Then they don't have the energy for the actual race and often don't perform as well. Now let’s get into the distances: How Many Miles is a 5K A 5k is 3.1 miles. Training on a standard track might quickly lead to monotony and therefore burnout during your training. Sample Workout: 1-mile warmup, 6 repeats of 400 meters at 1:33 with 200 meters at an easy jog in between each interval. Remember, each session should include a 1- to 3-mile warm-up and cooldown. Length: 8 Weeks, 5 days on and 2 days rest or cross train. Why? It’s important to use your efforts judiciously. Running a half marathon distance, for example, is 53 laps on a standard track. Find your goal pace for 5K or 10K and run the designated interval as close to that pace as possible. “I want you finishing the Saturday runs feeling like if I jumped out of the bushes and demanded an extra mile that you'd be able to do it,” Cane explains. For this goal, plan to conserve a bit of energy for the end. Ignore the push-it-to-your-max mantras you’re used to hearing from Barry’s and Flywheel instructors. It’ll help you gauge where you’re at, and you can add more precision later on.ģ. Especially at the beginning of training, Cane says it’s better to run at a pace that feels moderately hard for you rather than trying to stick to a specific mile time. Train based on perceived exertion, not mile time.
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