If you are training for a 10k, half marathon or full marathon, there is a minimum number of kms that you need to run every week, writes Nandini Reddy.
Preparing your body before the big race is important to ensure that you have the ability to endure the stress of the race. We always tend to run faster and harder on race day so how can we prepare ourselves to run by working up a good training plan. But many runners in training encounter harsh training plans that have unrealistic distances that they need to run.
But a standard training plan may not work for every one because each person’s strength and endurance level is different. One plan cannot fit everyone so it is important to assess yourself personally and see how you can train to achieve you goal while keeping your own strengths and limitations in mind.
How much should you run?
A standard understanding of training and kms per week for running various race distances is
- 5k – New Runner (20-25 kms)/ Seasoned Runner (30-40kms)
- 10k – New Runner (30-35 kms)/ Seasoned Runner (45-60kms)
- 21k – New Runner (40-45 kms)/ Seasoned Runner (65-75kms)
- 42k – New Runner (40-50kms)/ Seasoned Runner (80-90 kms)
A few training tips you can follow to determine the right running distance per week for you –
Run more if you are running longer – When you are training for a marathon your weekly training kms target should match the distance you intend to run. You need to achieve your weekly distance in three ways – long run days, fast run days and rest days. The ultimate goal to achieve the distance you intend to achieve in a week but most importantly you need to remember that the pace of your run should be slow to start with and should then progress to higher speeds. So mix up longer and shorter run to achieve the distance. If on any day you feel too tired then don’t push yourself and use that as rest and recovery day. But even if you feel well, it is important to have rest days to ensure that you are in peak health.
Higher goals means more running – Do you want to just finish the race or finish it in a particular time and at a particular pace? If you have higher goals than just finishing the race then you need to alter your weekly distance run to achieve them. You will need to worry about your endurance, sustainability and energy utilization when you want to achieve specific performance goals. The idea is to ensure that you body is able to sustain the elongated periods of running. So the longer your run, the stronger you will get to handle the longer running distances.
Pace is equally important – Running at the same pace all the time is not a good training plan. Interval training and tempo training are great ways to ensure that you experiment with different pace. The body’s running efficiency will improve during these training runs. This will make you a better runner and adapt your body to move comfortably at different paces. This will also help when you are trying to clear the last few miles and your body and muscles are already tired. You will know how to alter your pace to reduce the fatigue effect and complete the race in your goal performance parameters.
Take it slow when you run more – You may have started your first week in training with just 10kms. But as you get stronger your distances will increase. But that doesn’t mean that you run faster to gain distance. Each week you can aim to increase your distance by 10-15%. The body needs to adapt to these extra kms so it is important that you take it slow. Worry more about the quality of your run instead of just the quantity. Your body is under stress from the changes in distance and you need to be aware that you need to take it slow so that it can adapt.
Your body needs attention – Running comes with some discomfort and part of the challenge is to push your body to a new territory of fitness that it has not been in before. But remember that your body will tell you if something is not right. If you feel a sharp pain or a persistent pain then its time to stop and address it. Never run through these pains as it can lead to injury. Your body needs to heal so a rest day is equally important for your training plan. You need to give your body time to adapt to the new running regime and you can do it more efficiently if you pay more attention to the signs your body might be giving you.
Stay injury-free – In order to finish a race you need to be healthy and injury free. If you have over done your training and have ended up being injured, what’s the use of all the training. You need to be aware of your limits and learn to work to peak your performance without breaking your body. If you are running a longer race give priority to sustenance rather than speed. For shorter races you can focus on speed. But whichever way you go remember that you cannot injure yourself.
The real test of your training is on race day and you need to be at the starting line feeling strong and healthy to take on the challenge of the run ahead of you. If you are not training for a race them 10-15 kms are week is a perfect distance to just stay in shape.
ABOUT THE AUTHOR
An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.