What is the best training schedule for a mini marathon (5k)?
403341
Your training schedule will be divided into 16 weeks.  The schedule assumes that you've been running at least 12-15 miles a week for several weeks. \nKEY : \nR: Rest day. Do no running or other strenuous physical activity.\nEZ: An easy or recovery run done at a comfortable pace.\nXT: Cross training that can include any one of a number of low-impact sports (i.e. bicycling, swimming, hiking, exercise machines, weight training) that burn calories and provide cardiovascular benefits while giving you a physical and mental break from running.\nLSD: Long, slow distance runs of 1 1/2 to 3 hours in duration. These runs may include brief breaks for walking, stretching, hydrating, and bathroom visits. Beginners often cover these runs at their goal marathon pace, or slightly slower.\n    * *RACE: Occasional racing improves your fitness, and accustoms you to the realities of race day. Choose a race which will work on your footspeed and turnover--most likely a 5K or 10K.\n\nWeek 1 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 4-EZ R/XT\n\nWeek 2 - 16 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 4-EZ R/XT 4-EZ R 5EZ R/XT\n\nWeek 3 - 18 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R/XT 4-EZ R 6-EZ R/XT\n\nWeek 4 - 15 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R/XT 3-EZ 3-EZ 3-EZ R/XT\n\nWeek 5 - 22 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 3-EZ 4-EZ R 7-EZ R/XT\n\nWeek 6 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ 2-EZ 6-EZ R 8-EZ R/XT\n\nWeek 7 - 26mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 6-EZ R/XT 4-EZ 3-EZ R 10-LSD\n\nWeek 8 - 20 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 4-EZ 4-EZ R/XT 4-EZ R 8-LSD\n\nWeek 9 - 27 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT 4-EZ 7-EZ R 4-EZ R 12-LSD\n\nWeek 10 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR/XT R/XT 7-EZ 3-EZ 4-EZ R 10-LSD\n\nWeek 11 - 26 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 7-EZ R/XT 3-EZ R 16-LSD\n\nWeek 12 - 11 mi (plus race)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR R/XT 3-EZ 8-EZ R R RACE*\n\nWeek 13 - 32 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\nR 5-EZ 3-EZ R/XT 4-EZ R 20-LSD\n\nWeek 14 - 28 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 8-EZ R 4-EZ R 13-LSD R\n\nWeek 15 - 24 mi\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 5-EZ R 4-EZ 3-EZ 9-LSD R\n\nWeek 16 - 13 MILES (39 WITH MARATHON)\nMon. Tues. Weds. Thur. Fri. Sat. Sun.\n3-EZ 3-EZ R 5-EZ 2-EZ R 26.2-RACE\n\nHope you find this helpful.
762952
heck if it is thta far out //run some more races if you can..try to give yourself a realistic goal and a possible goal..like 33:30 for a rea;istic goal and under 30if you keep running and improving
1050572
Cutting that much off your time in 10 months may be overly optomistic\n\nTo cut 40 minutes off your time, you have to cut about 90 seconds per mile off your average pace.  \n\nAt some point in your training you should start running your target  pace over an extended distance. Maybe only 5 miles at first then extend it up to at least 10 miles and maybe 15. \n\nThe year I ran my marathon PR, in the last month before the race,  I did one workout of 15 miles, on the track, at my target pace, checking every quarter mile to make sure I was running an even pace. Note: Some people thought it was a crazy workout, but on race day I was at or better than my target pace for 26 consecutive miles.
315959
I did my first half marathon after a season of cross country.  We never did a run longer than about 8 miles that season yet I felt great during the half marathon.  With the cross country team I ran an average of five days a week from anywhere between 4 and 8 miles.  Sometimes we'd have a race on Saturday or I'd run a 5k or 10k on the weekends on my own.  If you're not going for a speed or time, just have fun with your training and be sure to run 5-6 days a week.  It also helps to split up the race in your head as you're running.  A half marathon is 13.1 miles... that's approximately 2 10ks.  Get through the first 5k, then the next 5k and then you only have a 10k left!  I don't know if that helps... it works for me though.
444054
I thought you meant time of day to run a 10 miler, for a training run. running at least 55 minutes is competitive and will do you good in a road race. however, if you want to place, and you are running say, the cherry blossom 10-miler, it helps to be incredibly fit, kenyan, and at the peak of your season. Just go out, have fun. Whatever you run, that's your 10 mile time. Do another ten mile race about 1-2 months later and try to improve YOUR time. Stop tryin to run other peoples times. Thats what i do.\n\nthefeisyguy
631276
This question was posted by another individual, but I don't mind answering it again.\n\nYou will do Physical Training (PT) 5 days a week.  That training will include strength training (push ups, sit ups, leg lifts, etc), and cardiovascular training (run, sprints, etc).  Your PT schedule will look something like this:\n\n5-8 min warm up\n15-20 min strength training\n20-30 min cardio training\n8-10 min cool down\n\nYou will start running slowly and for short distances.  As your endurance increases, so will the time and speed.  By the end of Basic, you will be able to run 5 miles at a slow pace, and 2 miles in under 15 minutes.\n\nGood luck
156859
These are my favorite running websites. If you can find a local running club in your community they can probably help you find a training group. \n\nhttp://www.runnersworld.com\n\nhttp://www.marathonguide.com
667371
If its your first marathon, you should only run 20 miles at most.  Anything more than that wont really help your body train and just increases the chances of injury.  \n\nYou should run 18-20 miles at least 3 times before the actual event.  But build up to it gradually.\n\nHeres a link to a training guide:\nhttp://www.stlouismarathon.com/event_details/training_guide.asp
489276
Consistency. Write out and set yourself some training goals and stick to them. Start slow and build to a level that means you can complete a marathon. The best athletes are the most disciplined athletes.
638693
That's a dangerous proposition without knowing anything about you, your age, your current fitness, experience, If you've ever run any race before, etc.\n\nTackling a 1/2 marathon may be a bit foolhardy. You may want to consider a 5K or 10K first and train up to those. Try to contact some runners clubs in your area if they exist, some may work with you to create a specialized plan for you to get to the level you want.\n\nIn the meantime, start with this site and observe what they have to say. There's some great explanations and they gear the info to Novice, Intermediate and Advanced runners.
1005636
Intervals.  \nDepending on how far you can run now, run for short periods, then walk for a time period equal to or less than the time you ran, then run again, and repeat for a number of times you can handle.  You can progressively increase the run time/distance relative to the walk time/distance.  I've used these types of intervals for running 1/4 miles, up to 8 per workout.  (run a 1/4, walk a 1/4, till you can run a half mile or more at a time.  when you get up to a half mile, you should be recovering in less than a 1/4, so your distance/time ratio will change.  After a while, you can use hard run light run intervals as well (no walking).  These interval sessions will improve your distance endurance rather quickly, so don't be afraid to make adjustments as you go along.  I typically use intervals to increase speed/pace (for 2 mile runs), but in the beginning, you can use them to increase distance while maintaining a slower pace.\nGood Luck!\nSergeant Major Estorga
333440
Minimum 5 weeks if you are under 20, and that includes training for +/- 2hours, 5 days a week.\nOver 20-25 the time roughly doubles.\n\nThe best meals are low in fat, high in protein, good carb count, and high in fruits.  Lots of water is a must.\n\nYou basically have to flush your bocy and begin building up.\n\nIf you are already in decent physical shape, you can reduce the total time to half.  But remember, its not all running.  Training has to include ball skills and tactical awareness.
666997
Jog about 3 miles a day, 4 or 5 days a week. 4 weeks is ok. try to eliminate most of the crappy sugar from your diet if you can (soft drinks, candy bars, the obvious stuff). Eat plenty of protein (chicken, fish, beef). \nAlso, 2 or 3 times a week, do some interval training. You can look it up online, but it is basically training very hard (running, in this case) for a short period (15-20 seconds) then slowing down to a slower, maintainable pace (a jog) for about 30-45 seconds, then back to the intense pace for 15-20 seconds. Keep this up for 5 minutes or so. \nRest. On the days that you do this, try to do 2 sets a day. Interval training increases your anaerobic capacity. It will give you the ability to suddenly push very hard at the end or your 1.5 mile run, even though you may be winded.\nMake sure you REST on your rest days!!\nDon't overtrain. 4 weeks isn't enough to join the olympic team, but you can increase your fitness level a bit in that time.
136678
Runners World often has good training plans. I also really like Marathon Guide. If the 1/2 is still several months off would be the ideal situation. You need to be putting in one to two long runs a week until you build up to about 14 miles. Running 5-6 days a week is ideal. You should do one day a week of speed work to help your overall time. Sorry to be vague but without specifics like how far away, how much you are training, it is hard to advise.
454866
http://www.marathon-training.net/indexx.html?index.html
405034
Conditioning & practice.\n\nRun long distances to up your endurance.  You should be running for 20+ minutes strait every other day.  This will get your heart rate up and keep it there for the 20 minutes.  You should start to see improvement in a couple of weeks.\n\nTry to find your best pace to go as fast as you can through the whole length of the race.
487154
Be consistant--train almost every day to gain your base. To get faster do hill repeats and speed training ie: intervals, tempo runs, fartleks, etc.