Run Stronger
10K and half-marathon training, pacing, hydration and recovery.
From 5K to half marathon
Once you can run 30 minutes comfortably, structure helps you improve. Most training plans for 10K and half marathon combine three ingredients: mostly easy running, one or two quality sessions a week (tempo runs or intervals), and a weekly long run.
Keep most runs easy
Studies of endurance athletes consistently find that most of their training is done at low intensity, with a smaller share of hard work. Easy days are what let you absorb the hard ones.
Pacing
Use a recent race result to set training paces rather than guessing. Our training pace calculator and race time predictor give you a starting point.
Hydration and recovery
In warm, humid conditions you lose more fluid and salt through sweat. Drink according to thirst, and on long or hot runs consider a drink that contains sodium. Sleep, rest days and adequate food, especially carbohydrate and protein, are when fitness is actually built.
Guides
