2014 Training Plans: Marathon, Half-Marathon, 5K & 10K

run

HEAD TO THE START LINE

Training plans to get and keep you motivated

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Training Plan half marathon

HALF THE SAVAGERY, ALL THE FUN

Shift into gear for the half-marathon

BY BRUCE RAYMER

Since 2003, the half-marathon has grown in popularity more than any other road race distance in the U.S. and Canada. And while the 5K still retains the title of being the most popular race distance, the half-marathon has been steadily climbing the charts.

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Training Plan 5K 10K

CORE SPEED

Get on the road to a faster 5K and 10K

BY ALICIA BELL

Running a 5K or 10K is within almost everyone’s reach. It doesn’t have to be complicated or time-consuming. If you want to get to the finish line faster, there are two key training components to get you there. One is mileage, the other is core strength.

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Ultimate Runner's Warm-Up

THE ULTIMATE RUNNER'S WARM-UP

15 minutes guaranteed to boost your performance

BY MEGAN KIDSTON AND BEN SPORER

When you work your muscles, they produce heat. When your muscles are warm they perform better and are less susceptible to injury. That, in a nutshell, is why everyone should warm up before every sporting activity. Running is no exception. Athletes who perform a warm-up that is too short, lacks intensity or is done too far in advance of their workout, begin their training session or performance with cold, unprepared muscles.

A warm-up should help increase body and muscle temperature and can be active (dynamic exercise) or passive (applying external heat using hot water baths, saunas or heated blankets). Passive warming garments are best used following an active warm-up to maintain muscle temperature without depleting energy.

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Tuned to the Core

How to maximize your athletic efficiency

BY CAM BIRTWELL

Olympic athletes are highly tuned physical machines competing in an arena that punishes the slightest of errors. When battling against the very best from around the world, races and games can be lost by a fraction of a second or a slight misstep. The athlete who showcases the greatest skill with the highest efficiency of movement will be the victor.

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Olympic Twin Towers of Power

Dial up the intensity for a hill and stair workout worthy of the national skeleton team

BY KELLY FORBES

People tell me all the time, “I’d love to be on a national team! Representing our country! Training for a living and travelling the world.” It always makes me chuckle. Maybe you want to play guitar like Jimi Hendrix, too?

 

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