How to Train for a 5K, 10K, Half Marathon or Marathon With Asthma

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Want to run a 5K, 10K, half marathon, or marathon with asthma and actually feel confident doing it? In this episode, I break down the exact 5-step training strategy I used to go from barely running as a kid to winning a 100K ultra. Whether you are starting from zero or looking to improve your performance, this gives you a clear, simple way to build your own training plan without overwhelm. You will learn how to safely train with asthma, build endurance without burning out, and structure your weeks so your body actually adapts and gets stronger. From walk-run strategies to peak week mileage, long runs, and cross training, this is everything you need to prepare for your next race. If you have ever felt intimidated by distance, pace, or your breathing, this will help you shift your mindset and take control of your training one step at a time. Your next finish line starts here. Chapters: 00:00 Welcome to Athlete With Asthma show02:19 Step 1 safety first and listening to your body07:28 Step 2 progressive overload explained14:46 Why the walk run method works17:47 Step 3 build drop and taper strategy29:18 Step 4 peak week mileage strategy31:40 5K peak week mileage guide35:34 10K peak week mileage guide36:56 Half marathon peak week mileage guide39:22 Peak week mindset for race confidence41:09 Long run rules and priorities44:02 Short runs for building mileage44:46 Tempo and interval runs explained47:30 Cross training overview and benefits50:28 Long run distance targets by race54:39 Short run distance targets by race01:00:05 Tempo run distance targets by race01:04:32 HIIT, strength training, and recovery basics01:13:47 Final thoughts and an invitation to join Athlete With Asthma healthy living guide ▶️ Other Helpful Video: Why Asthma Feels Random (But Isn’t): https://youtu.be/TUAhtD57BVM How I Healed Plantar Fasciitis Without Stopping Running: https://youtu.be/oKZrNe_Q1Pw I'm Jonny Havey, the Athlete with Asthma, and I help people with (and without) asthma overcome their perceived limitations and achieve elite health and performance, without relying on quick fixes, crash diets, or constant inhaler use. Here’s how I can help you: Want 1-on-1 coaching or support? → Reach out here and let’s work together:https://www.athletewithasthma.com/contact Ready to lose weight sustainably and keep it off for good? → Drop 30 and Keep It Off™: https://www.athletewithasthma.com/drop-30-and-keep-it-off Start transforming your health in minutes → FREE Healthy Living Guide:https://www.athletewithasthma.com/healthy-living-guide Learn more and get free resources at: https://www.athletewithasthma.com DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.