Are you looking for a new fitness challenge? Training to run a race is an excellent way to shake up your normal workout routine. Whether it’s a 5K, a 10k, a half marathon or even a marathon, many training programs only require three days of running per week for eight to 12 weeks to get you in racing shape. Running just three days a week still allows you time to strength train on non-running days, while at the same time improving your metabolic conditioning. All you need to run a great race is a goal time, a training plan, a good pair of running shoes, a fitness app on your smartphone, and a desire to push yourself to achieve a goal.

Picking a training plan and deciding on a time in which you want to finish your race are great first steps to running your best time in your race distance of choice. When deciding on a realistic goal time, it is important to take into account your current fitness level and the amount of time you have to train. It is also important to not overtrain, so you don’t wind up with an injury. If you don’t normally run and have time before you start your training program, it may be beneficial to run a few times a week to build a running base. Calculating the race pace that would meet your goal allows you establish the pace for your training runs. Active.com has an easy-to-use pace calculator for all race distances.

Once you have your baseline pace, your workouts will be based off of that pace, depending on the plan you choose. Three day per week training plans are designed to prevent fatigue and injuries and focus on quality over quantity. These training programs are usually based around three types of workouts: speed intervals, a tempo run, and a long run. Interval runs improve your aerobic capacity by increasing heart rate for brief periods of time with rest periods (usually in the form of an easy jog) between intervals. The intervals vary in distance or length based on the program you choose. Tempo runs are longer runs at a pace faster than you’d race at. These are designed to increase endurance. For example, if you want to average eight-minute miles during your race, a tempo run would typically be done at 7:45 per mile. Long runs help build up your distance. They’re usually done at a slightly slower than race pace, often 30 seconds slower. When combined, these three types of runs get you in race shape without a huge time commitment or a ton of miles. These three day-a-week training plans incorporate a rest day in between runs and allow ample time to recover between workouts and free up time for strength training. Runner’s World has an extensive database of training programs for all race distances and can be found at http://rw.runnersworld.com/training-plan-finder/.

Selecting the right pair of running shoes is critically important to provide comfort and prevent injuries. There are different types of shoes based on foot shape and running style. All major athletic shoe brands such as Nike, New Balance, or Brooks may have a slightly different fit and feel, so it is important to try a number of different shoes to find the best one for you before you buy. Motion control shoes are designed for people with low arches, people with flat feet, those who overpronate, or heavy-footed runners. Stability shoes are designed for those with normal feet who are neutral pronators. Cushion shoes are for those runners with high arches who supinate when they run. In recent years, there has been a movement by many runners towards minimalist shoes that more closely simulate barefoot running. If you are unsure of which shoes to get, your local specialty running store can measure your gait and your feet to determine which shoes are best for you. Another factor to take into consideration when shopping for shoes is price. Good running shoes can range from about $75 up to $300. However, for the weekend warrior looking to get a good value, there many quality options under $100. Most shoes typically last around 300 to 400, miles or about six months if you run regularly, but it is important to pay attention to how your body feels during and after your runs. This can be a better indicator of when it is time to replace your running shoes. 

A free or affordable way to track pace and distance is to download a running app on your smartphone. Runkeeper is a very easy to use app with a free version on both iOS and Android platforms. The app gives you feedback on distance and pace every five minutes, through your headphones. This allows you to avoid having to look at your phone all the time and just concentrate on your run. The app also records runs, which lets you track your progress. Recently, Runner’s World did a thorough review of running apps. There are also a number of very good wearable GPS running watches available from companies such as Fitbit and Garmin, but these are considerably more expensive. Wareable recently reviewed and ranked their picks for top wearables.

Training to run a race can be a fun way to break out of your normal fitness routine and challenge yourself physically and mentally. Taking these few simple steps will make training and running your race an enjoyable experience.