Five Tips For Adapting How You Train for Shorter Races


Transitioning from distance running to faster, trenbolone enanthate injectable steroids shorter races requires a huge shift in how you train.

In general training terms, the longer the race, the longer the long runs and the higher the weekly mileage volume. Typically, a long run is a few Ks longer than the targeted race distance (up to the marathon distance).

When you start training for shorter races your weekly mileage volume can be reduced from your marathon training days. The biggest change for you will be adapting to a new level of training intensity.

With shorter races, you will be doing more speed workouts than you have done in the past, so while your volume is lower, the intensity is higher. Your training plan will likely include more workouts at paces faster than your goal race pace and few runs slower than goal race pace.

As a general recommendation, I suggest you set your weekly mileage totals in the range of 40 to 50K a week. For a weekly long run, 15K should be adequate for the 5K/10K distance. This will also allow you to easily increase to some longer runs if you target a half marathon.

Weekly mileage is also dependent upon your performance goals, so if you want to train for a PB or be competitive, you will need higher training mileage. Here are the guidelines I suggest.

1. Your long run should typically be a few Ks longer than the targeted race distance.

2. Training mileage is dependent upon your performance goals. If you want to PB, or are a competitive runner, you will need higher mileage.

3. Add speed workouts gradually to your weekly training routine to allow time for adaptation.

4. High intensity training requires longer recovery time. The more intense the workout, the lower your weekly mileage volume.

5. Run the least amount of Ks required to achieve your goals. Don’t increase mileage just because. Running more Ks than necessary typically leads to injury or burnout.



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