Last year, Tom Ryan, 52, ran a 5K in 16:10—less than a minute slower than his personal best, which he set a quarter century ago. Just as impressive: He achieved it with an average of just 30 miles per week.
"I have guys my age writing to me asking about my training," says Ryan, of Cape Elizabeth, Maine. "Once I accepted that my body just can't hold up to 60 to 80 miles a week, I realized the key was to get the most out of the mileage I could do."
Ryan may not spend a lot of time working out, but he plans carefully. Each week includes a mix of workouts—each with a purpose—to build the fitness he'll need for his 5K goals. He'll do some 400s one day, easy five-milers for the next two days, some eight- to nine-mile long runs, and a day off each week to rest. He credits the mix to his injury-free successes of the last three years.
Running coach Greg McMillan, whose athletes range from beginners to Olympic hopefuls, says this focused approach is a smart way to train. "Determine how much you can run, based on the rest of your life and the need to stay healthy," says McMillan, who is based in Flagstaff, Arizona. Then, "make your training as race-specific as you can with that time."
Putting It Together
No matter what distance you're training for or how much time you have, each week should include a mix of tempo runs, intervals, cross-training, distance, and rest. The steady doses of speed improve range of motion, leg strength, and turnover while helping you get more relaxed at a faster pace. Long runs build endurance—for 3.1 to 26.2 miles (or longer). Cross-training and rest give the body a break. "When you pull all the pieces together," says Toby Tanser, a New York City-based running coach, "your body and your mind will be race ready." Here's what every perfect week of training should include:
TEMPO RUNS: Running at a "comfortably hard" pace at least once per week trains your body to run at a faster speed before lactic acid builds up. Tempo runs shouldn't be more than 2 miles for a 5K, eight miles for a half-marathon, or 15 miles for a marathon.
INTERVALS: Intervals help increase speed, strength, and turnover. Runners targeting 5Ks may do 400s, while marathoners might do mile repeats.
CROSS-TRAINING: Non-impact workouts like cycling and stairclimbing help cardiovascular fitness and give your body a break. Yoga and Pilates help strengthen your core and stabilize your body.
DISTANCE: Long runs build endurance and help you learn to maintain a steady pace without running all out. Cap long runs at eight miles if you're training for a 5K, 16 miles for a half-marathon, and 20 to 22 miles for a marathon, Tanser says.
REST: It's critical to let your body recover so that it's fresh for the next workout. A day off will help you avoid injury.
The Perfect Week
How to combine fast, slow, hard, and easy:
These schedules, developed with running coach Greg McMillan, include tempo runs, cross-training, long runs, and rest needed for strong results. Try them halfway through training.
5K Five runs per week
Day 1: Rest or cross-train
Day 2: 2- to 3-mile warmup; 4 x 1200 meters, with 600-meter jog between; 1- to 2-mile cooldown
Day 3: Run 30 to 40 min. at conversational pace
Day 4: Run 30 to 40 min.; start at conversational pace, finish last 10 min. 1 min./mile slower than 5K pace
Day 5: Rest or cross-train
Day 6: Run 30 min. at conversational pace, followed by 8 x 100-meter strides
Day 7: Run 45 to 60 min. at conversational pace
Half-Marathon and Marathon Five runs per week
Day 1: Rest or cross-train
Day 2: 2-mile warm-up; 20 min. continuous @ half-marathon pace (for half-marathon, add 10-min. jog and 1600 meters @ 10-K pace); 1- to 2-mile cooldown
Day 3: Run 30 to 60 min. at conversational pace
Day 4: Run 35 to 60 min.; start at conversational pace. For half-marathon, run last 20 min. 45 sec./mile slower than half-marathon pace. For marathon, do last 30 min. at marathon pace.
Day 5: Rest or cross-train
Day 6: Run 30 to 50 min., followed by 8 x 100-meter strides
Day 7: Run for 75 to 100 percent of predicted race finish time at conversational pace
KEY:
Cross-Train Aerobic activities, such as cycling or stairclimbing, at easy effort OR strength/flexibility work, such as yoga or Pilates
Strides Short, fast runs at the pace you could hold for one to two minutes
Predicted Times Instead of a mileage goal, practice running for a certain amount of time. If your predicted half-marathon time is two hours, you'd do your distance run that week at 90 minutes to two hours.