Do you need a long build up for a 10K or half-marathon?

When it comes to preparing for a marathon, most runners know it’s important to give yourself at least four months to train. But does the same rule apply to shorter races, like the 10K or half-marathon? To find the answers, we spoke with Donna Mader, coach and co-founder of Fredericton Stride, a running group based in Fredericton, who offered insights on the training duration, key focus areas and common mistakes made by runners when preparing for the 10K or half-marathon.

Training duration

According to Mader, the training duration for a 10K or half-marathon depends on the individual runner’s starting point: for beginners attempting the distance for the first time, a 12-week training block allows for a safe and gradual increase in mileage. On the other hand, seasoned runners can achieve race readiness within six to eight weeks of specific pace workouts. “But if you’re aiming for a PB [personal best], she says, “10 to 12 weeks is ideal.” 

Key focus areas

Mader suggests that runners training for a 10K or half-marathon should emphasize threshold runs. “At Stride, we like to focus on threshold runs because they train your body to become more efficient at clearing lactate from your muscles, with the goal of moving the threshold point,” she says.

An example of a threshold session includes five repetitions of one mile at threshold pace, with a recovery jog of 800 meters at a pace one minute per km slower than the threshold pace. This strategic combination of intensity and recovery optimizes runners’ race readiness.

Common mistakes

One of the most prevalent errors made by runners is the “too much too soon” approach. Whether it’s incorporating too many speed sessions or ramping up their weekly mileage too quickly, it often results in injuries and training plateaus. Runners should be careful to progress their mileage and intensity gradually to avoid setbacks. 

“Another misconception I hear often is that ‘It’s just a 10K,’ or ‘It’s just a half-marathon,’ and runners fail to adequately respect proper nutrition, rest and recovery,” says Mader. “You may not be running the high mileage required for marathon training, but typically, the shorter the race distance, the higher the workout intensity.” 

As Mader says, every race distance presents unique challenges and requires adequate recovery. Depending on your starting point, you may not need a full four months of training to prepare for a shorter race, but all runners (even experienced marathoners), should respect the distance and prepare properly to avoid injuries and run their best. 

posted Tuesday December 19th
by Brittany Hambleton