Be Prepared: A good training plan will have you more than ready for your next race!

The Countdown Begins: 9-Week Training Plan for Running Events

If you haven’t already signed up to run the Kaiser Permanente Half Marathon, 10K & 5K, now’s the time to register – pricing goes up this Sunday!

And if you’re already confirmed, now’s the time to start thinking about getting serious with your training. This year, the popular annual running event is on Sunday, February 2nd, just 10 weeks away. The perfect point at which to embark on our 9-week training plan! Some Common Questions and Answers:

Q: Why Do I Need a Training Plan?

A: The right plan will help you train all the different factors that will affect you on race day. And a good training schedule helps you plan for and accomplish various types of runs and training sessions in a week, without the risk of overtraining or injury.

Q: What Makes a Good Training Plan?

A: Preparing for a half marathon, 10K or 5K is a long-term goal, not something you can accomplish quickly. A good training schedule takes into consideration the whole process, not just what you want to do in the next week or two. For example, you want easy runs in the mix to allow your body to recover from harder training sessions.

Q: Do I Really Need to Do Strength Training?

A: You want to include strength training to supplement roadwork because it strengthens muscles and joints, supporting speed and performance and decreasing your risk of injury. Serious runners believe that strength training is key to improving race times. If you’re not sure where to start, this website has several strength-training workout, including this body-weight workout, which you can do at home.

Q: What Do I Do If I Get Injured?

A: You do need to take it easy – running through the pain is not a good idea. But you don’t want to baby your body completely or you’ll lose the conditioning you worked so hard for. Follow this guide to getting back into running after an injury.

Q: Anything Else I Need to Add to My Training?

A: Core exercises are important for any sport. Try this 7-step core workout or take a core or pilates class. Many experts also advocating adding stretching and yoga to balance your training as well.

Melanie Haiken, Health and Fitness Expert

Melanie Haiken writes about health, wellness and fitness for national magazines and websites. She specializes in discovering and reporting the latest research on diet, nutrition, fitness, weight loss and other health-related topics. Her award-winning stories have appeared in Fitness, Shape, Health, Forbes, and other respected magazines. She also contributes health stories to numerous Kaiser Permanente newsletters and other publications.