Preparing for a race, from about 5K or 10K to a half marathon or a marathon, must include a number of kilometers that must be run weekly.
Determining the weekly mileage during the training of a race is a delicate balance. Enough kilometers must be run to physically prepare the body, but without running too much, an overload can occur.
Running experts emphasize that this calculation must be individualized since it depends on the speed, strength, experience, base, and objectives of each runner. There is no ‘magic’ mileage recipe for everyone.
However, what does exist is a series of general rules that can help a runner find the best weekly plan so he knows how many kilometers he should be running, always under the guidance of a personal trainer. Some of these rules are:
1 The longer the race, the greater the weekly mileage. – Training for a marathon will require the registration of more weekly kilometers than the preparation for a 5K. Beyond the distance of the race, there are three main components in a weekly training program: a long race day, a speed day and a recovery day.
2 The more ambitious the goals, the greater the requirement of kilometers. – If the objective is simply to finish a race, fewer kilometers can be run than if the objective is to finish with a quick time.
3 Not all kilometers must be run the same .- No runner must go out and run at the same pace every day. An adequate training plan should include speed, interval, pace and distance workouts, all of which offer different benefits.
4 Allow adaptation .- A fundamental step to prevent injuries is to allow the body to adapt gradually to the increase in mileage. The most advisable thing is to follow the ‘10% rule’, that is, never increase the weekly mileage by more than 10% from one week to another.
5 Listen to the body .- All training plans must be flexible to the needs of the corridor’s body. If you feel discomfort, it is best to rethink the original plan with the coach.