training plans – Syndication Server

Here’s what you need to know before running a 5K

Step up to the challenge.

When it comes to endurance running, the 5K is one of the most common and popular race lengths. While 10Ks and ultramarathons may provide longer distances and tougher challenges, most runners seem to enjoy the manageable length of a 5K.

So, what should a runner know before trying to tackle a 5K? Get your questions answered with this 5K guide full of essential information. Set yourself up for success with everything from basic details to in-depth discussions of 5K training plans. If you want to make it all the way to the finish line, here’s what you should know.

MORE: Optimize your workout with these 3 pre-run stretches

How many miles is a 5K?

Let’s start with some basic facts. Just how many miles is a 5K? As explained in this article on half marathon training tips, the Ks in 5K and 10K stand for kilometers. One kilometer is about 0.62 miles. That means a 5K, or five-kilometer race, will be roughly 3.1 miles long. As you can probably guess, that makes a 10K about 6.2 miles long.

Compared to 10Ks, half marathons, and full marathons, 5Ks offer runners a shorter race that still manages to make them break a sweat. It’s the perfect length for beginner runners and people who can’t find the time for longer races.

How to train for a 5K

When searching for a 5K training plan, you’re bound to discover countless tips from all over the internet. Many running coaches have designed their own training schedules, and there are always people on Reddit and other forums claiming to have the best tricks for training. Block out all that noise by focusing on reliable and time-tested resources.

If you’re new to the running world, try following a regimen like the Couch to 5K plan. Created in 1996 by amateur runner Josh Clark, the Couch to 5K training plan has grown to become one of the most well-known beginner running resources. There is even a Couch to 5K app that can help guide your workouts.

But what about more experienced runners? For people looking for a 5K training plan that goes beyond beginner tips, author and long-time runner Hal Higdon provides some of the best options. Higdon’s website details 5K training plans for runners of all different levels. When you’re ready for more intense training, challenge yourself by following the intermediate or advanced plans. Each plan runs for about eight weeks.

You’ll want to read this before training for your next half marathon

Train like a pro.

If you’re reading this, you’re probably just starting to prepare for a half marathon. Good for you! You’ve come to the right place. Before you begin your journey to tackle a half marathon, you’ll want to make a plan.

First, decide on your goal. Are you looking to build endurance so you can complete your first half marathon? Or, are you a seasoned runner looking for ways to optimize your marathon performance? Once you know what you’re aiming for, it’s time to develop a half marathon training plan. While there are countless options to choose from, prioritize plans that seem like they’ll suit your style. Not sure where to start? This collection of pointers will help you out.

How long is a half marathon?

So, how many miles will you have to run? A half marathon is 13.1 miles. How does that stack up against races like 10Ks and 5Ks? First, let’s look at how long a half marathon is in kilometers. Those 13.1 miles translate to about 21 kilometers. Those Ks in 5K and 10K stand for kilometers. So, a 5K will be roughly 3.1 miles long, and a 10K is 6.2 miles long. Runners who are new to the racing scene may want to tackle a 5K or 10K before moving up to tackle the half marathon. After all, a half marathon is over four times as long as a 5K. This makes half marathons a great challenge for endurance runners.

Half marathon training plan options

Ready to commit to a half marathon training plan? Let’s look into some popular options that you can choose from.

Beginners may benefit from the Couch To Half Marathon Plan. This regimen builds on the Couch to 5K plan to prepare runners for longer distances. Plans like this will lead you through about 15 weeks of training.

Ready to move on from beginner-friendly resources? If so, try this Intermediate Half-Marathon Training Schedule from Verywell Fit. This plan assumes that you run 30-60 minutes a day at least four days a week and have run at least one half marathon before. Expect to spend about 12 weeks tackling this training plan.

The Hal Higdon half marathon plan

Runners who have scoured forums looking for recommended training schedules have probably heard about the Hal Higdon half marathon plan. Created by author and experienced runner Hal Higdon, this plan can work for all kinds of runners.

Start by picking from one of the seven schedule options, which include tailored tips for novices, intermediate runners, advanced runners, and walkers. All seven options will take you about 12 weeks to complete. The Novice 1 and Walker half marathon training plans are excellent choices for first-timers. Runners looking for something more intense can level up to one of the intermediate plans or the Advanced Half Marathon Training Program.

You should know this before starting a Couch to 5K plan

Get the facts.

Major life changes can be daunting. After all, they usually involve switching up the routines you’re comfortable and familiar with. While difficult, these changes can help you transform into a better version of yourself. If you’re determined to achieve your goals, you’ll probably start by forming a plan. Thankfully for beginners in the running world, there’s an established regimen out there to jump-start your journey. Even if you’ve never been much of a runner, you’ve probably heard about this training program before. It’s called the Couch to 5K (C25K) plan. Here’s what you should know about it, from what it entails to helpful resources.

The Couch to 5K plan

In 1996, amateur runner Josh Clark created the Couch to 5K plan. He formed the training regimen with his mother in mind. When Clark began his personal running journey, he found the process difficult, painful, and often boring. He didn’t want that to be the case for his mom. Enter C25K.

Sources such as the National Health Service describe the regimen as “a running plan for absolute beginners.” The plan runs for nine weeks and changes as you gain experience. At the start, you’ll run three times a week, alternating between jogging and walking. A day of rest comes after each workout day.

As Clark explains, the C25K design focuses on elements like eliminating pain, welcoming newcomers, and delivering early victories. “If you feel like you’re kicking ass from the start, you’ll be eager to continue. Otherwise, you’ll decide that you suck, the program sucks, or both,” Clark writes.

Couch to 5K apps and resources

Ready to start your C25K adventure? Great! There are tons of resources out there to guide you. If you want to keep things simple, check out the Couch to 5K app. It’s available on Android and iOS, helps track your runs, and features an easy-to-follow training plan. Not into apps? Try printing out the old-school C25K schedule here. While many websites offer their own take on this classic training program, these two resources are classics that beginners can prioritize to keep from feeling overwhelmed.

If these options aren’t for you, don’t despair. Alternatives to the Couch to 5K app include popular picks like Nike Run Club and the Zen Labs C25K app. Beginners can also find support and ask questions in Reddit’s C25K community.