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Want Your Fastest 5K? Coaches Explain How Short-Distance Base Training Should Work
Running a 5K or 10K still requires a base training phase, but it differs from marathon training: swap long slow miles for targeted strength and speed work. Coaches recommend building to 10 to 20 miles per week and adding heavy compound lifts (about 70% to 85% of 1RM, three times a week), form drills like A/B/C skips and high knees, and plyometrics. Runners with half or full marathon experience need about six weeks of base training, while beginners or returning runners need three to six months.
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