Training and Racing
By Christine Luff, About.com Guide
Many runners participate in races, from 5Ks to marathons. Get race training schedules, plus tips on how to run your best races and stay motivated to keep training.
- 5K Training Schedules
- 10K Training Schedules
- Half Marathon Training Schedules
- Marathon Training Schedules
- Racing and Training Tips
- Run/Walk Training Tips
- Stretching
- Speed Workouts
- Strength-Training
- 5K Racing and Training Advice
- 10K Racing and Training Advice
- Half Marathon Training and Running Advice
- Marathon Training and Running Advice
- Staying Motivated
- Half Marathon and Marathon Races
- FAQs About Racing
5K Training Schedules
Get free training schedules for the 5K race distance.
- 5K Beginner Training Schedule
- E-Course: Beginner 5K Training Program
- 5K Beginner Run/Walk Schedule
- E-Course: Run/Walk to Continuous Run 5K Training Program
- 4-Week Beginner 5K Training Schedule
- 6-Week Beginner 5K Training Schedule
- Advanced Beginner 5K Training Schedule
- Intermediate 5K Training Schedule
- 4-Week Intermediate 5K Training Schedule
- Advanced 5K Training Schedule
- 4-Week Advanced 5K Training Schedule
10K Training Schedules
Get free training schedules for the 10K race distance.
- Beginner 10K Schedule
- E-Course: Run Your First 10K
- Beginner 10K Run/Walk Training Schedule
- 4-Week Beginner 10K Training Schedule
- Advanced Beginner 10K Schedule
- Intermediate 10K Schedule
- 4-Week Intermediate 10K Training Schedule
- Advanced 10K Schedule
- 4-Week Advanced 10K Training Schedule
Half Marathon Training Schedules
Whether you're a beginner or an experienced runner, here are training schedules for the half marathon distance.
- Beginner Half Marathon Schedule
- E-Course: Run Your First Half Marathon
- Run/Walk Beginner Half Marathon Schedule
- Advanced Beginner Half Marathon Schedule
- Intermediate Half Marathon Schedule
- Advanced Half Marathon Schedule
Marathon Training Schedules
Get training schedules for the full marathon race distance.
- Beginner Marathon Training Schedule
- Beginner Run/Walk Marathon Training Schedule
- Advanced Beginner Marathon Schedule
- Intermediate Marathon Schedule
- 22-Week Marathon Training Schedule
Racing and Training Tips
Get tips and strategies for race training and running your best.
- How to Pick the Right Race to Run
- Common Racing Mistakes to Avoid
- Road Race Etiquette Tips
- Race Day Tips for Your First Road Race
- How to Take Water from Hydration Stops
- How to Deal With Crowds at Races
- How to Increase Your Distance
- Tips for Racing in Hot Weather
- Tips for Racing in Cold Weather
- Tips for Running Faster
- How to Predict Your Race Times
- Why Do I Feel Sluggish During My Runs?
- Mental Tips for Running Races
- How to Run Hills
- Tips for Managing Pre-Race Jitters and Performance Anxiety
- Strategies for Running Faster Races
- How to Deal With Discomfort During Races
- 10 Things Runners Should Stop Doing
- How to Finish Races Stronger and Faster
Run/Walk Training Tips
Do you want to run/walk during training and racing? Get advice for using a run/walk method.
- How to Do the Run/Walk Method
- How to Measure Your Run/Walk Intervals
- Can I Walk During My Runs?
- Tips for Your Walk Breaks
Stretching
Stretching is the key to helping runners stay flexible and injury-free.
- Video: Stretches for Runners
- All About Running and Stretching
- Yoga Poses for Runners
- Video: How to Stretch Your Lower Body
- Tips for Proper Stretching
- Should I Stretch Before or After I Run?
- Head to Toe Running Stretches
- Calf Stretch for Runners
- Hamstring Stretch for Runners
- Hip Flexor Stretch for Runners
- Quad Stretch for Runners
- Triceps Stretch for Runners
- Groin Stretch for Runners
- Hip and Lower Back Stretch for Runners
- Arms and Abs Stretch for Runners
Speed Workouts
Adding speed workouts to your running routine can help you become a stronger, faster runner.
- How to Run Faster
- 8 Rules for Speed Training
- 30-Minute Effort/Pace Workout
- Pyramid Speed Workout
- Fartlek Treadmill Workout
- Treadmill Interval Workout
- Pyramid Track Workout
- Treadmill Hill Workout
- Mile Repeats for Marathon Training
- How to Do Yasso 800s
- How to Do Strides
- How to Do Hill Repeats
- Ladder Speed Workout for the Track
- 4 Ways to Get Faster
Strength-Training
Including strength-training as part of your weekly workouts can help you get stronger and avoid running injuries.
- Video: Ab Workouts for Runners
- Video: Lower Body Toning with Lunges and Squats
- Video: No-Crunch Core and Ab Strengthening
- Video: Glute Toning Exercises
- Video: Back Strengthening Exercises
- Video: Lower Body Plyometrics Workouts
- Video: Lower Body Toning With Exercise Ball
- Quick Lower Body Workout
- Strengthen Your Core
- Fitness Ball Push-up
- Fitness Ball Crunch
- Bird Dog Core Exercise
- Forward Lunge Exercise
- Benefits of Strength Training
- Should I Lift Weights Before or After Running?
5K Racing and Training Advice
Interested in running a 5K? Get advice to help you successfully run the 3.1-mile race.
- 5K Training Schedules and Tips
- Can I Run a 5K?
- Tips for Running Your First 5K
- How Long Will It Take Me to Run a 5K?
- What's a Good Time for a 5K?
- How Long Does It Take to Train for a 5K?
- 5K Racing Mistakes to Avoid
- 5K Advice from Other Runners
- What Should I Do Before My 5K Race?
- How Experienced Runners Can Run a Faster 5K
10K Racing and Training Advice
Thinking about training for a 10K? Get tips on how to get ready for the the 6.2-mile race.
Half Marathon Training and Running Advice
Ready to train for and run a half marathon? Get advice to help you successfully run the 13.1-mile race.
- Half Marathon Training Schedules and Tips
- Tips for Running Your First Half Marathon
- 13 Reasons to Run a Half Marathon
- Tips to Make Long Runs Easier
- Nutrition and Hydration Guide for Long Distance Running
- When Can I Run Through Pain?
- Mental Tips for Your Half Marathon
- How to Predict Your Half Marathon Time
- What to Do the Day Before Your Half Marathon
- Half Marathon Recovery Tips
- 13 Mistakes Half Marathoners Should Avoid
- Share Your Half Marathon Running Advice
- Starting Line Tips
- What to Do After Your Half Marathon
- How Long Does It Take to Train for a Half Marathon?
Marathon Training and Running Advice
Running a marathon is an exciting and challenging endeavor. Use these tips and advice to successfully complete the 26.2-mile race.
- Marathon Training and Running Tips for Beginners
- Tips to Make Your Long Runs Easier
- Should I Run a Half Marathon Before a Full?
- How to Run a Faster Marathon
- Basic Marathon Training Gear
- What to Eat and Drink Before Your Long Runs
- Get the Most Out of Your Long Runs
- How to Avoid Hitting the Wall
- How to Run Through Discomfort
- How to Take a Post-Long Run Ice Bath
- Why Am I Gaining Weight During Marathon Training?
- Get Mentally Prepared for Your Marathon
- How to Taper Before a Marathon
- How to Predict Your Marathon Time
- What to Do the Day Before Your Marathon
- What to Eat Before Your Marathon
- Marathon Morning Advice
- Marathon Race Day Tips
- Marathon Packing List
- Marathon Recovery Tips
Staying Motivated
Getting inspired to run can be a challenge to runners of any level. Find out how you can get and stay motivated to keep running.
- Tips for Staying Motivated to Run
- 7 Reasons to Run a Race
- Mental Strategies for Your Long Runs
- Top Excuses to Not Run - And How to Beat Them
- Get Out of Your Running Rut
- How to Avoid Burnout from Running
- 7 Ways to Stay Motivated to Run
- How to Find Running Partners
- Tips for Running While Traveling
- Motivational Running Quotes
- How to Stick to Your New Year's Resolutions
- Inspiring Running Quotes
- How to Get Over the Running Blahs
- When Did You Call Yourself a Runner?
- How to Set SMART Running Goals
- 12 Weeks of Running Quotes
- How Did You Become a Runner?
- Share Your Half Marathon Story
- Share Your Marathon Story
- E-course: Improve Your Running Motivation
Half Marathon and Marathon Races
Looking for a half marathon or marathon to run? Get information on some of the biggest races.
- Top Spring Marathons in the U.S.
- Top Fall Marathons in the U.S.
- Top Winter Marathons in the U.S.
- Bucket List Marathons
- Fast Marathons in the U.S.
- How to Get Into the New York City Marathon
- Share Your Marathon Story
- Best Spring U.S. Half Marathons
- Share Your Half Marathon Story
FAQs About Racing
Get answers to commonly-asked questions about racing.
