So maybe you have been running for a few months (or longer), you have completed a couple of 5k or 10k races and you are ready for a new challenge. At this point, you really have 2 different options if you want to step up your game. How you train will depend on which option you choose. The first option is to work on increasing the distance that you can run and the second option is to work to increase your speed.
The option that I chose after my first couple of races was to focus on increasing my distance. If the longest race that you have run is a 5k, a good race to target next is a 10k. It is a little harder to find a 10k to register for, but there are good options out there if you look. If you have already run a 10k, then taking on a half marathon (13.1 miles) is another great challenge. The first step you should take, however, is learning how to convert between miles and kilometers. For some reason the people who decided to set the "standard" race distances decided to pick the most random distances to run. Keep in mind that racing a longer distance will require training at longer distances which means more time spent training.
If you search around on the Internet, you can find a lot of free training programs for races of different distances. When I was starting out, I relied on Hal Higdon's free training programs. You can find beginner, intermediate, and advanced training programs for nearly any distance. Most programs that you find will be fairly similar in that they have a regular pattern that they follow each week and will have you gradually increasing your distance up until your race. After you have identified a training program, you need to find a race that works for your schedule and then count backwards to identify when your training needs to begin. I think the single most important piece of advice that I can give when you are working on increasing distance is to avoid skipping days of training. Our bodies are very good at adapting, but adapting takes time and a lot of repetition.
It should be fairly obvious that running farther will take more time then running slower. Even if you don't run very fast (like me) it probably only takes 25 - 40 minutes to run a 5k race or 50 - 80 minutes for a 10k. Most runners can complete those distances without having to worry about fueling during the race or even drinking during the race. However, once you begin running races that take longer than an hour, you will have to start thinking about in race nutrition and hydration. I will go into more specifics on nutrition and hydration options and strategies in my next post. For now, I will state that anything you plan on doing during the race, you need to practice during training. If you never drink during training runs, you might be surprised at the reaction your body gives when you gulp down some water that is handed out during the race.
The second option, as mentioned above, is to focus on mastering a distance that you have already conquered while improving your time and pace. Similar to the first option, you will need to find a program and pick a race so that you can lay out your training schedule. The biggest difference that you will find in training for speed is that you will run a lot fewer miles but will have a lot more speed workouts at a higher intensity. To get faster, you have to practice running faster. I will save descriptions for the different types of speed workouts for my "Advanced Edition" post.
No matter which option you choose, there are a few additional training tips mentioned below that will help you to have a successful race.
- Not every training run should be run at the same pace or effort. Most good programs vary the distance and effort that you should exert in each run. Long runs and recovery runs should be run at a pace that would allow you to carry on a simple conversation. Pace runs or speed work should be run at a pace that allows you to say one or two words at a time (although this varies depending on the workout). The takeaway, don't head out for every training run intent on running as fast as you can
- Train for the race you are running. If the course has a lot of hills, make sure that you include a lot of training on hills. If the race is a point to point or an out and back, make sure you include some training routes that mimic this. If the race starts at 6:00 am, make sure you wake up early for some of your long runs. If there is potential for wind or heat, make sure you do some training outside in those conditions (when possible) and not always hit the treadmill to avoid being uncomfortable.
- As mentioned above, make sure to practice taking in nutrition or hydration if you plan to during the race.
- Don't wear any new clothes, especially shoes, on race day. Make sure you have practiced many times in the gear you plan to wear for the race.
- Rehearse your race morning. Know how early you need to get up and how much time it takes you to wake up and get ready. Figure out your bathroom needs and pre-race meal.
- Review the race route and read all race day instructions ahead of time. If you have family or friends coming to cheer you on, plan out where they should go ahead of time and how you will find each other after the race. These are the last things you need to be worrying about right before the race starts.
- Experiment with running at different times of the day or in different locations. Maybe even try finding someone to run with you on occasion.
In my next post, I will go into more details on types of training runs, nutrition and hydration, handling burnout, and more.
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