“Interval training aligns specific speeds with specific intervals and set rest periods, tempo running is about maintaining consistent speeds over longer periods of time, and distance training is about getting the body used to impact and elongated performance.” “Speed training is where the body will shape and improve its running economy (energy demand for a given speed) thus improving overall efficiency in energy consumption and oxygen utilization,” says Velazquez. No runner should go out and run the same pace every day any good training plan should include speed, interval, tempo, and distance training, all of which offer different benefits. So the more time you spend on your feet, the more it’s going to increase the capacity of your aerobic engine, which is going to fuel you to go stronger for longer.” Rule 3: Not all miles are created equally. “But when you’re out there running, you’re fueled by oxygen-that’s what gets your muscles to fire and gets the blood moving around. “Obviously, your musculoskeletal system is going to get stronger as you spend more time on your feet,” she says.
That’s because logging that time on your feet is what’s going to give you a stronger engine, adds Kann. No matter the race distance, though, there are three main components to a cohesive running program, says Velazquez: a long run day, a speed day, and a recovery day. If you’re training for a marathon, you’re obviously going to need to log more weekly miles than if you’re training for a 5K. Rule 1: The longer the race, the higher the mileage. Here’s how to figure out the best plan for you. How many miles in a half marathon: 13.1.And, determining how many miles to run for a race first means knowing how many miles are in the distance you’re choosing. Still, there are a few rules of thumb and general guidelines that can help you come up with how many miles a week to run. “This allows the runner to progress safely,” says fitness instructor Rich Velazquez. Rather than looking for a specific mileage plan, think of it more like building up to a certain amount of time on your feet. If you’re running your first marathon, you might start with a minimum of 15 miles per week,” Kann says. “If you’re running your first 5K, you might start with a minimum five-mile-per-week program. Play icon The triangle icon that indicates to play
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