052: Key Running Workouts for 5k, 10k, Half Marathon, and Marathon Training

How do I get faster?  The ultimate question for a coach and competitive runner.  While there really is no magic workout or super predictor, there are some best practices.    Different workouts are designed for different physical benefits, and those benefits have varying levels of importance at different race distances.  Longer races require the physical ability to hold up over a few hours of running, while 5k races force an athlete to deal with higher levels of pain but for a shorter period of time.    As we have pointed out before, two athletes running the same workouts at the same pace(or intensity level) may not gain identical adaptations.  New runners and seasoned runners will adapt differently, and age and gender seem to also play a role. With that in mind, we present some workout ideas for success at major race distances.    5k 3 x 4 x 400 at sub 5k pace with 45-60 seconds between each and 3 minutes between sets or 400 at mile pace 1200 at 5k-10k pace repeated 4 times  10k Mile repeats just slower than 5k pace with half time recovery Fartlek runs (5 minutes up/2 minutes down) with a goal overall pace between half and full marathon  Half marathon Long distance fartlek runs (1/1, 2/2, 3/3) 1/1 means 1 min on pace/1 min easy pace Repeats of 2-3 miles at 10k pace with 5 minute recovery - can do 2 sets of 3 miles or 3 sets of 2 miles  Marathon Beginners: Increased long run Veterans: Increased steady state run at half marathon pace.  Start with 20 min steady state in the middle of a run and work up to 45-60 min at steady pace  They may not be mandatory, and there are definitely crossover benefits of doing any of the workouts for any other distances, but this is a short list to consider adding to your workout repertoire.   Resources:  Our Favorite Products to Make Healthy Living Easier Pace Calculator/Converter Hope you enjoy it!! Let us know if you have any questions that you would like answered on our show!    Thanks for Listening!! Do you love the show and want to help us to continue to produce great content for you?  Please consider becoming a patron to support us and show your love and appreciation!  Pledge as little as $1 per month or $1 per episode!   Need a new running and strengthening plan handed to you every month?  Check out our all new RLR monthly running plan, which takes Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secretJoin the Team! -->  https://www.realliferunners.com/team Thanks for Listening!!Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!Come find us on Instagram and say hi! Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.