Run training schedule for a 5 to 15 K run
Run training schedule for a 5 to 15 K run

5 tips to get from 5 to 15 km in 8 weeks + run training schedule

This Sunday I’m participating in a 10 mile (16.1K) run. It’s quite a tough prospect, but of course I don’t take part in this run entirely untrained.
 
Would you like to participate in a 10 mile run too? In this article I am sharing my 5 tips to get from 5 to 15 km in 8 weeks.

 

 

 
Tip 1: Use a running app
I find using a running app very motivating. It helps me find routes based in distance, give me feedback during my run and register my improvements.
 
The app I’m currently using is RunKeeper. Handy features of the extended versions of the RunKeeper app are the possibility to sync the app with a heart rate monitor, diverse other health apps (like MyFitnessPal) and to make use of training schedules.
 
As long as you’re not using a heart rate monitor or using the extensive version of this app, the Nike+ Running app, which I’ve been using before, is a good one too.
 
More reasons to use a running app:
 
• monitor distance
• monitor progress
• get reminded to go for a run
• connect with friends and see their distance and progress
• sync your playlist
• monitor when your shoes need to be replaced
• track calories burned

 

Download your running app from iTunes:

RunKeeper

Nike+ Running

 

 

Tip 2: Don’t rush it
Don’t trick yourself into wanting to go too fast. You might be in a good shape physically, however, this doesn’t nessecairily mean your muscles and tendons are as well. Stick to these recommendations to prevent injuries due to a too enthusiastic attitude:
 
• increase your distance slowly and alternate between duration runs and short runs;
• alternate your pace: switch between a slow pace, average pace and sprints;
• don’t run too often and schedule rest days. I discourage to run as often as you can with the purpose of making fast progress. Your body needs to recover      from a run, so being too hasty will only leave you with injuries and overtraining. Always schedule at least one day of rest in between your runs.            Without rest, you will not make progress.
• If you are used to physical exercise, it is optional to jog, do some stretching or do any other kind of sport that is not too intense during a rest day.
• Do strength training on a rest day. Strengthening your leg muscles and the muscles and tendons around your knees can complement your run performance and prevent injuries from running.

 

 

Tip 3: Use a running schedule
Now that you know it is important to alternate distance and pace and to take rest days, we have now come to tip 3: the running schedule.
There are several websites where you can find run training schedules. Here’s is a handy schedule to go from 5 to 15 km in 8 weeks.
 
Share this article on Facebook and you’ll receive the download link for the schedule:
 

 

 

Tip 4: Make sure you have the time to run
Make sure you have the time to run. It is very annoying when you have to keep an eye on the time and maybe even have to hurry to finish your run. Especially when I go for a long endurance training, in which I especially want to make mileage and don’t care for my pace, I can want to feel relax and not worry about the time.

 

 

Tip 5: Music!
Probably mu best tip that will help you to finish your run keep if you actually find solo long distance runs a bit boring : pack you device with good old-school house music! A rousing Playlist takes you right into an energetic mood, making you run like C.R.A.Z.Y!
 
How ‘bout this one? 😀

 

 

 

About Angela

Angela
Hey! I'm Angela; a 30-something mommy and a now REAL #fitchick, digi nerd, photo & film shooter hobbyist, MSc specialized in Health Education, marketingspecialist and an international fashion model for 20 years. I've worked for eg. Viktor & Rolf, Nivea, Escada, Elle, Vogue and Glamour. I write about everything that I find worth sharing. Go ahead an take a look around. Don't hesitate to share your thought sor opinions. Enjoy!

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