How to train for a run of any distance, according to the experts

Take the slog out of your jog

"Just getting out there is the first step to finding your runner’s feet" – Melissa Campbell. Image: supplied.

Whether you’re lacing up for the first time or a seasoned runner, hit any distance goal with these expert training tips.

Fun run season is officially in full swing. With the Sydney Marathon, Melbourne Marathon, Bridge to Brisbane and City-Bay Fun Run all fast approaching – and early spring teasing us with warmer mornings and longer daylight hours – there’s never been a better time to hit the road.

Whether you’re stepping into the world of the recreational run for the first time, or looking to take the slog out of your early morning jog, there’s one thing to remember: anyone can do it. 

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"We’re all runners, it just takes time to figure it out,” says 440 Run Club co-founder, Trent Knox. “Your first run can be a walk or it can be a short jog, there are no rules. Whatever the goal is, it’s achievable with the right plan – even if it’s a loose one.”

So why do so many of us find doing it a challenge? “Starting is the hardest part,” says Mutha Runner’s Melissa Campbell. “If you have your reason why – whether it’s to get fit, start a new hobby or run a marathon – just getting out there for as little as 20 minutes is the first step to finding your runner’s feet.”

If the idea of pounding the pavement still sounds daunting, experts assure the benefits are well worth the initial discomfort. Aside from a superior cardio workout and adrenaline rush, running, in its essence, is a mindfulness practice of its own.

“My favourite thing about running is the impact it has on my mental health,” says Femmi founder, Lydia O’Donnell. “Getting out every morning and clocking kilometres helps me gain clarity over the day ahead and gives purpose to my week.” So whether it’s five kays or a full marathon that has you double-knotting your laces, here’s how to hit your milestone.

Incrementally increase the time you run over the first two weeks. Image: Getty

Only just starting out? 

It’s easy to think beginner running is just about ticking over the legs as much as possible, but that’s not always the case. It’s about taking it slow, even if that means not running at all. “If you’re just starting out, try and aim to move your body two or three times a week. This can be a run, walk or combination of the two,” says Knox. “In the beginning, your main aim is to walk or run at a talking pace.”

In the first two weeks, increase the length of time you run rather than the distance or pace. This allows your body to adjust to the new movement.

“Ten minutes are better than zero minutes,” adds Campbell. “It doesn’t take long for that 10 minutes to become 20 or your once-weekly jog to become two runs a week.” As the weeks progress, start extending the distance of your runs and then have a play with upping your speed.

Want to up your run pace? 

Speed is about power, and power comes from your muscles, so it’s important to prioritise strength training as much as cardio training when aiming to increase your pace. “A good warm-up for this style of training is important to reduce the risk of injury,” says Knox. “So is priming your body with some active mobility movements prior to the workout. Think walking lunges, knee hugs, high knees, butt kicks and straight-leg kicks.”

Doing interval training at least one to three times a week is a great way to train speed and build your power through a series of high-intensity efforts. “Pair this with explosive hill sprints and some short/ long sprints, and you’ll start to see improvements in your speed within six to eight weeks,” advises Knox.

But don’t skip out on recovery. This style of training is harsher on the bones and muscles, so rest days are just as important. Try to incorporate active cooldowns to the end of your sessions, including foam rolling and stretching.

Aim for three runs per week. Image: Getty

Want to try hitting 10KM?

Combination training is the main focus for mid-range running. “Aim for at least eight weeks to build up to 10km,” encourages O’Donnell. “A 10km plan requires a good balance of speed versus endurance, so try to include one or two speed workouts that are specific to a 10km distance.”

To do this effectively, Knox recommends incorporating a balance of speed and endurance sessions into your training plan: “You’ll need a combination of sprints to build strength, long runs to build endurance, recovery runs to absorb the work and rest days to recharge and recover.”

Aim for three runs per week, or two runs and some additional strength training. Variety is your secret weapon here, so try opting for hill runs or interval speed sessions for your short-distance training days to help build your power, then add in one lighter, longer jog on the other days.

Want to run half a marathon?

“This is when having a proper structured plan becomes more important, to make sure you incorporate different training sessions and engage your different energy systems,” says Campbell. Building stamina over a longer distance requires practice and steady but consistent progression. Usually, a 12-week training period is a good base to slowly and responsibly build up your endurance.

“Similar to a 10km run, a combination of high-intensity interval training, long runs, recovery runs and rest days is the best way to build up to the 21km mark,” adds Campbell. “There should be variety in your sessions. You want to be able to give your aerobic system (sustained energy for endurance training) some good practice before a long race, but you also don’t want to neglect your anaerobic system (energy for short, intense efforts), either.”

Try to do a long run on the weekend, somewhere between 10 and 14km in the early stages of training and closer to 18km at the latter end of your training period. “This, alongside a tempo run session at 80 per cent effort and one high-intensity interval run each week, will help support your muscular strength while building your endurance for a half marathon,” says Campbell.

For the recovery days, stretching, massage, foam rolling, Theragun, or trigger balls are all important to release your muscles from built-up tension and keep niggling injuries at bay.

Fuelling your body correctly is key to making it to a marathon. Image: iStock

Want to do a full marathon?

So you want to crack the big one? “Jumping up to a full marathon requires extended long-running,” says Knox. “Your body needs to adapt to being on its feet for long periods of time, and adjust to the repetitive impact on your bones and joints.” This is why preparation is key. “Depending on the runner, a 16-week program that includes four to six runs a week will give you enough time on your feet to condition your body to the marathon,” adds O’Donnell.

Each week should include two shorter-distance runs and one longer-distance effort to keep your aerobic system firing. The distance of these runs will differ for everyone, but a good place to start is by incorporating two eight to 12km runs and one longer run around 18km each week. As the weeks of training go on, the same principles of progression apply. Increase the distance of your runs slowly each week, until you’re running two 14 to 18km runs and one long run that exceeds three hours.

Making sure that you’re fuelling your body correctly to maintain stamina and sustain muscle strength and energy levels is also key. “The role of fat metabolism is the biggest difference between a half and full marathon training plan,” adds Knox. “This means that your nutrition will need to change as the workload increases.” Translation: up your intake of wholegrain carbohydrates, lean protein and healthy fats.

Again, recovery and rest is crucial to protect your body from injury during this training program. Incorporate regular stretching and mobility work into your schedule (yoga is a great addition to a marathon training plan). The end result? Marathon success, and one seriously big feeling of achievement.

Originally published as How to train for a run of any distance, according to the experts