In September 2017, I stepped up to the starting line of the Run Rabbit Run 100 in Steamboat Springs, Colorado, alongside my friend Jayson Sime. If you are used to running 5km and 10km events, a long run for you may well be 75-90 minutes. On the other hand, heading out to run 20 miles after taking three weeks off is bound to feel miserable. Before you run a half, you’ll want to have completed the distance, or close to it, as a long run at least four to five times. Make an effort to run or walk for an extended period of time each week. Modifications for Beginners Vs. To avoid injury, slowly increase your volume, and add only a mile or two per week. There T2 is the 10 mile time, T1 is the 3 mile time, D2 is 10 miles and D1 is 3 miles … That is, you should be up to running at least 11 miles (18 km) in one of your long runs in the 3-4 weeks before the race. Apr 10, 2015 It seems like common sense that to prepare for a marathon—an event that includes a heck of a lot of running—your training should also include a heck of a lot of running. Assuming you're doing 4 to 5 miles once a week, 12 weeks gives you plenty of time to build up to a 10- or 11-mile long run. Now, running twice a week with one 4-miler and one 13-miler won’t quite prepare you for the distance as well as having one to two workouts, one to two easy runs, and a long run will. 2. That sounds like a minimal addition, but it’ll add up quickly enough. You will run, lots, but you will not do company runs of 10 miles. By contrast, former ultrarunner Dana Roueche used to run 33-36 miles every Saturday Dana would arise at 3 a.m. and run from 4-10 a.m. so that he could spend the rest of the day with his family. Once you can do this, plan a long run once a week where you really start to increase gradually to get to your goal distance of 10 mi. Then you should run a 10K! Long runs peak at 10 miles, further than you’ll run in the actual 15K race.I also suggest that Intermediate runners strength train two days a week as well as cross train. The chart below is a twelve week plan to build up to a half-marathon. One day is also dedicated to rest. There are so many reasons to run a 10K – run for charity, for the fun of the theme, run to reach a new distance or run for your next PR. To finish: Work up to two to four 40-to-55-mile weekends, and be ready to suffer. However, you don't want to overextend yourself, so start cutting out 1 mile (1.6 km) or so from your long run each week. Run longer at first to run faster. For example, if you’re running 30 miles a week, try to run 7.5 miles on your designated long distance day. There is no way to really prepare someone for that other than to say: “Be ready. This amount of time will allow for runners to have few weeks to ease into the plan and build their long run mileage in a generous amount of time. Aspiring to run a 10-minute mile is a fabulous goal. As you train, try to increase the amount that you run every other day by about 0.5 miles (0.80 km). That plan can be started when you can comfortably run (or run/walk) 1.5 miles. Half marathons will require up to 14-15 miles. If you are willing to be a little slow and possibly walk/jog the later parts of the 10 miles, and don't get injured between now and then, I think you can do it. Right now, I can go out and run 30 miles and recover in 3-4 days, so long as I use the 5:1 run/walk strategy. Intermediate runners with 1-2 years of running, a long run of at least a 10K, and/or weekly mileage of at least 15-20 miles should give themselves 4 months to train for a half-marathon. For beginners, aim to build your long run up to 10 to 12 miles two weeks prior to race day, while 13 to 16 will be plenty for most experience runners. Training Volume. For example, you might run 12 miles one weekend, 13 miles the next, then 14 miles, and then 12 again before moving on to 15 on the fifth weekend. A widely accepted rule is that the long run should not exceed 25-30% of your weekly mileage. First of all, let's look at why we run long. It’s … A 10K is 6.2 miles (or about 10,500 steps if your pace is around 10:30 minutes per mile) and is a great next step for runners with experience running 5K’s. To start, designate one day a week toward longer runs. And I don’t warm up- I just start. It is universal for everyone. This ensures that there is enough time to carefully build your overall mileage and long run to a level that will support a marathon on race day. This should be done once every 7–10 days, extending the long run by a mile or two each week. You probably only need to get up to 8 mile long run in training to prep for 10, much like beginner half marathon training only has you going up to 10 … Or, you can work your way up to 3 miles, and then start this plan. Gradually increase your distances until you’re running 4 to 5 miles (6.4 to 8.0 km) every other day. For intermediate and advanced runners, the Wednesday run can be supplemented with a tempo run in the middle—run that middle mile at a pace 30-60 seconds faster than your regular pace. But to do it safely, you have to focus on form and put in the training. Remember: As with any training plan, listen to your body. … Stick with your new running schedule of 10 miles for another 3 weeks or so, then consider an additional jump. This 10 mile training plan includes 4 days per week of running, with total weekly mileage ranging from just under 10 miles to a peak of 23 miles. If you run 2-3 times during the week and 1-2 on the weekend you will be ready with no problem. No. If you can run about 8-10 miles for your long run, you’ll need between 18-20 weeks to adequately prepare to run a marathon. For example, if you start out running 2 miles (3.2 km), go for 2.5 miles (4.0 km) the next day. You could run, say 3 miles and use this formula to work out how long 10 miles will take: T2 =T1 x (D2/D1)^1.09. In basic, the goal is to get everyone to the end with minimal injuries. The 5k is a great distance for beginners, and I have some 5k training tips in a previous article you’ll find useful. I’m somewhat concerned that I don’t train- I just get out there and log 4 miles a day at probably 12 minute miles. The longest long run is somehow a singular prerequisite for the event (similar to how the 16- or 18-mile long run has become ubiquitous in marathon training). Many normal runners can get the most bang for their buck by doing just three to six runs over 20 miles during training to avoid injuries and burnout. In this case you would usually first want to build your overall weekly mileage and then increase the long run as you go. That would put your longest long run at 10 miles. The best extra-long long run is a 50-mile or 100K race six to 12 weeks before a 100 miler. You don't necessarily need to run 13.1 miles in training to be confident that you can finish the 13.1-mile race, yet you don't want your longest run to be just 8 miles. Once you’ve tackled the 5k, it’s time to really look at the 10k as an achievable goal. 2) As a more experienced runner, adapt the 10% Rule to fit your schedule. Most runners who are reasonably fit and clock about 15 to 30 miles per week can expect to finish a 10K race in 50 to 70 minutes. The possibilities are endless. That would mean to run 10 miles, it would take the average person about 100 minutes, or 1:40:00. if you can get under 1:20:00, that's a fairly good time. Meissner generally believes long runs—which vary between 10 and 26 miles in this plan—should be spaced between six and 10 days apart. How Do You Train for a 10k? To ensure you recover correctly, reduce your long run for two weeks following one of those 14-15 mile runs. Only the most seasoned runners should select my Advanced Program. You can also decrease one run by a mile and increase another to give yourself a long run. I have five weeks to train for a 10 mile run. If five miles is the longest you’ve ever run, you’re not going to be running 10 in the first week of marathon training. 3. More advanced runners will usually finish in about 43 to 50 minutes. 100 Miles. Plan your training in three-week cycles: Build the length of your weekly long run by 1 to 3 miles for two weeks in a row before scaling it back 3 to 6 miles in the third week. Aim to increase your total distance that day to 25% of your total weekly mileage. Of course how far you get, will depend on your goal and training aspirations. I’m 78 and have been running for 46 years- never competition- just day to day logging miles at mostly 10 minute miles. Heading out for a 20 mile run feels a lot easier after consistently completing long runs of 14, 16, and 18 miles the month before. In order to run long distances without getting tired, you’ll have to be consistent in your training. Keep your regular runs at 4-6 miles. Keep going. If you are running an ultra, mmmmm, this is where it gets tricky. Just no. Every 3 weeks, scale it back by a few miles so as not to overtax your body and risk injury. 100 miles is a whole new world of hurt. I did the same distance last year in 90 mins and have been running about 3 times a week for about 30 mins since, but have been on holiday for last three weeks, no exercise and loads of eating and drinking. If you are a marathon runner, your long run will typically be 21/22 miles or 3 to 3.5-hours. Usually, you can prepare for a 5K within 4 weeks as long as you’re reasonably fit when you begin training. For a 10k, it’s ideal to run up to 8-10 miles in training for your long runs. Be smart. Typical training-programs meant to take you from complete beginner up to running a 5K continuously last for approximately 9 weeks of 3 practices a week. Lower your mileage 7-10 days before the race. It is not designed for beginners, but rather intermediate runners who run 10-15 miles a week already. Now your schedule might be 2, 2, 4, 2 miles. That can be difficult if you are running 30 miles a week in a marathon training cycle. The longest long run builds some magic fitness not otherwise attained in training. He also suggests seeking out hilly trails to bolster strength and refine trail running skills. Before you get to that 10k distance, you first need to be able to run a 5k. 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