Articles
Runner’s World
TRAINING GUIDELINES FOR FIRST-TIMERS
With the weather – and the local racing season – heating up, you may be thinking about raining for your very first race. But which distance should you choose, and how long will it take you to adequately prepare? These guidelines will help you decide, depending on your current running base and the amount of training time needed.
5-K
Running base: One month of running every other day Training time: About four weeks of regular training, during which time you can complete at least one run of three to four miles.
10-K
Running base: Two months of running every other day Training time: About six weeks of regular training, during which time you complete at least one run of six to seven miles.
HALF-MARATHON
Running base: Four months of running every other day Training time: About 12 weeks of regular training, during which time you complete at elast one run of 13 to 14 miles
MARATHON
Running base: Six months of running every other day Training time: About 20 weeks of regular training, during which time you complete at least one run of 26 to 27 miles
(SAY WHAT?) RUNNING JARGON, TRANSLATED
Target Heart Rate - A heart-rate range to be reached during training to enable an athlete to gain maximum cardiovascular benefits. Aerobic conditioning occurs at about 70 perfect of maximum heart rate.
