How to Train for a 5 or 10k with Short, Medium, and Long Runs
Once you’ve established a running routine, you might consider challenging yourself to run a 5k or a 10k. But just as you learned some of the basics of running, like doing stretches, hydrating your body, and maintaining a proper diet, you also need to be acquainted with the basics of long-distance runs.
The first thing to learn is that long-distance runs are simply categorized into short, medium, and long runs.
The Short Run
The purpose of a short run, 2 to 5 miles, is to establish consistency so that you will experience stress-free runs. Though this 20- to 45-minute run helps you increase speed, it will also serve as a post-race cool down and a preparation for more demanding runs. Your current condition will greatly influence your performance during short-run training, but the process and results will vary from person to person.
The Medium Run
The aim of a medium run, 3 to 10 miles, is to increase the distance you can cover within a week. Since the short run prepares you for longer and harder runs, you should be able to transition into the medium run with ease after your body adjusts to short runs. The medium run shouldn’t add any extra pressure to your daily routine. It’s a normal-paced run that will require 30 to 90 minutes.
The Long Run
The long run, 5 to 24 miles, shouldn’t be done more than once a week because it may exhaust your muscles’ energy and glycogen stores. Just as you trained yourself up to the medium-run level, your body is now ready for a more rigorous stretch. By now, your body is in better condition than when you first started, but your potential to maximize this run will still depend on your present physical level. Depending on the distance, this run should take at least 90 minutes, and it should be twice the distance of your routine run. For example, if you have been doing 5 miles a day, then perhaps you should try two 10-mile runs a month.
Plan and Train
These three types of runs are most beneficial when you alternate them within your training schedule. A long run should never be followed by another long run, and a medium run should always be a part of your usual routine. Before you lay out your long-distance running schedule, remember the purposes behind each run, and plan accordingly.
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