How to Train for Different Running Races?

measuring running time

If you are training for a running race, make sure you get the training volume and intensity right so that you prepare for the event properly and prevent over-training. Here are tips on when to start training for different running races, from 10K, half marathon to marathon and sprint triathlon.

Training for a running race
Start training for a running race beforehand so that you don’t overdo your capacity and experience over-training state.


If you want to be among top runners, start training 6 weeks before the event. Run 3 x 30 minutes a week, building up to 45 and 60 minutes in the last two weeks.

Half Marathon

The first-timers 16-week training plan looks like this. Run 3 x  45 min a week in the first week. Increase duration of runs by 5 minutes every time until week eight when you should run 4 times a week, including one long run at 100-120 minutes around week 14.


First-timers 17-week training plan features runs three times a week, including a long run each week. Run 30 minutes at week 1, 10 miles at week 6, 16 miles at week 10 and 22 miles at week 14.

Sprint Triathlon

Week one of a 12-week plan should feature 10 minutes of jogging, five lengths of 25 metres in the pool (two times a week is ideal), two 20-minute rides and a mixed pace run at the weekend. Increase duration every week. By week 8 you should do about 50 minutes running, 100 minutes biking and 1000m of the pool split over six days.

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Written by Kyra Williams

Kyra Williams likes to say in a joke that she preferred running to walking already as a child. Regular running has always been part of her life and she has joined several running events. She loves long runs with her loyal playful companion Vicky, Brittany Spaniel, in the early morning or in the evening.


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