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Answering as someone who used to run cross country in high school, and have talked with someone who is training for the Boston Marathon:
A good way to train is three runs a week, alternating short runs with long ones, basically like doing a 1-3 mile run one of the days, then a 3 (or 4 or 5, increasing slowly as your body allows) mile run the next.
Kinda like this:
- Monday: 2 mile run
- Wednesday: 3 mile run
- Friday: 1.5 mile run (maybe because you're still a little sore)
- Monday: 3.5 mile run
- Wednesday: 2 mile run
- Friday: 4 mile run
- Monday: 2 mile run
- Wednesday: 5 mile run
- Friday: 2 mile run
- ...etc
Increasing the long-run days is tricky because you don't want to overdo it, and if your body is all warmed up it is easy to run farther than you should, only to discover once you get home and cool down that you over-did it.
Ideally you want to exceed the 6.2mi/10k distance in your maximum, so that the actual race isn't too stressful. Getting up to 8 miles on your long-days will give you a good way to manage the actual 10k race as far as pacing yourself strategically and managing terrain.
Stretching before and after is a must, as is drinking plenty of water and getting good sleep and eating well, but that is all pretty implicit.
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∙ 13y ago
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