Tag Archives: 10K

How to Run a 5K in 30 Minutes Without Stopping

Eight weeks have passed and you’re finally an Ease Into 5K Graduate. But there are still two aspects of your running you want to improve: you actually want to run a 5K in 30 minutes, and without stopping. If your progress seemed to plateau in the last couple of weeks and your personal best is far from the 30 minutes, you’re not alone.

In fact, this is a major concern for those who end a 5K training program. And for those in doubt: Yes. It’s possible to run a 5K in 30 minutes without stopping! But it requires work, some adjustments in your training program and even a few tweaks to your diet!

If you have your eyes set on a longer distance, like a 10K, pick up where the 5K app leaves off and get to running a 10K with Bridge to 10K.

Make sure you take the following tips into consideration while training:

Speed Workouts


One fun way to improve your PR is by adding some interval training.
If you prefer to train in a running track, you can run a lap at your 5K pace, and then, a slower, easier recovery lap.

If you are running on the road, you can use lamp posts to mark intervals. After warm-up, try sprinting from one lamp to the next, followed by a lamp-to-lamp slower run. Repeat the pattern until you’ve covered a mile.

Hill training

To run faster you need to build up speed and endurance. Hill running is an excellent exercise because it builds up your leg muscle strength, helps your aerobic capacity, your stride length, and of course, your running technique.

And how about adding some speed training to hill running? You can run up a hill at a high speed and on your way down do some easy jogging or just walk.

Don’t start too fast


Endurance is an important aspect of a faster 5K. You need to run at a “conversational pace”, meaning you can talk, finishing your sentences while you’re running.

If you find yourself out of breath, just slow down, without stopping. As you increase your endurance, you’ll be able to pick up your pace; but to start, just focus on increasing your distance.

Posture & Breathing

Your posture is very important while running. Keep in mind: shoulders back. If you tend to lean forward, it’s harder to breathe. With an upright posture, you’ll breathe more efficiently. Don’t forget your arms must be at a 90-degree angle as you use them to move propel yourself forward.

One of the reasons why runners tend to stop and walk while training can be from side stitches. To prevent this, you need to avoid shallow breathing. Breathe in through your nose and breathe out through your mouth when you’re running. Don’t forget: breathe deeply from your belly, not your chest which allows you to take in more air.

Nutrition and Rest


A good balanced diet is important if you have a training routine. Make sure you incorporate carbohydrates, protein and both saturated and unsaturated fat into your diet. You can also keep a food diary and do some research on healthy recipes that will provide fuel for training and recovery.

Speaking of recovery, rest is very important to prevent any injury. Make sure you take at least one day off each week. Your muscles will appreciate the day off because they build and repair themselves during rest days.

Are you already running a 5K in 30 minutes? Share with the community how you accomplished this goal!

Five Tips for Going From 10K to Half Marathon Racer

You’ve tackled a few 5Ks and you already have a couple of 10Ks under your belt. What’s next? We guess you’re more than ready to sign up for your first half marathon.

But training for a 13.1 is very different from preparing yourself for a 5K or a 10K. Before you get started, read on for five tips that will help you stick with your goal and cross that finish line with confidence!

Commit to your end goal


Whether you’re a total newbie or an experienced runner, training for a half marathon requires a lot of time and energy. During your training there will be plenty of reasons not to run – you’re tired, you’re busy, the weather is too cold or too hot, your running clothes are dirty. But those are just excuses, and if you really want to cross the finish line, you will have to overcome them all!

Start by asking yourself “Why do I want to race a half marathon?”. Do you want to shed a few pounds, raise money for a cause or set a personal best? Whatever your reason, this will serve as your end goal, your primary motivation throughout the training and on race day.

Have a plan

If you think you can keep on using the same 10K training program to train for your first half marathon, you’re wrong. Running 13.1 miles is a lot different than 6.2.

Choose a training plan that gives you plenty of time to train before race day and make sure it includes some cross-training, stretching and strength exercises, besides the traditional long runs.

If you are at least 12 weeks away from the race day, Half Marathon Novice 1 can help you cross the finish line with a smile on your face. Based on Hal Higdon’s training plans, Half Marathon Novice 1 advises you to run three days a week, cross train two days a week and allow your body to rest when scheduled. During this training program, you will be running two regular runs and one long run each week, until you’re half marathon ready!

Gear Up


Longer distances require different gear.

Start by buying two supportive pair of sneakers instead of just one. Having two pairs of shoes when you start your training sounds like an an expensive outlay in cash, but it actually helps extend the life of each pair by giving them recovery time between runs. Plus, recent studies suggest that alternating between a couple different pairs of shoes in training can decrease injury risk by varying the load to your musculoskeletal system.

In addition, make sure you add wicking and seamless socks, shorts or pants and tops to your shopping list. Invest in a good pair of sunglasses with 100-percent UV protection and a running hat to protect your face from the sun. And don’t forget to have a comfortable armband to hold your phone or iPod, that you will definitely want to carry for your longer runs!

Fuel right

At this point, you already know how important it is to eat right before you lace up and get out there. But as you increase the mileage and start running up to 10 miles a week, it’s very important to reconsider your fueling strategy so you don’t end up hitting the “wall” on longer training runs.

Aim to consume 150 to 200 calories for every hour of running. GU, a banana, Luna Sport Moons, packets of honey or jelly beans are great options and very easy to carry with you.

Work on your mental fitness


The two most important things you can take to the starting line on race day are confidence and motivation. On longer runs, it’s easy to get bored, focus on the pain you’re feeling and, eventually, want to give up.

Just as you practice to improve your speed or your strength, it’s important to train your mental muscle as well. During your training, imagine yourself on race day and going through all the challenges that you will have to overcome. Being mentally prepared allows all the work you’re putting into achieving your goal to manifest itself on the race course.

How to become a Marathon Runner in 2015

At this time of year we all look back at our victories and fails of 2014 and set new goals that we hope to accomplish in 2015. If running a Marathon is on your bucket list, we want to help you cross it off in 2015!

That’s why we’ve just launched 5k to Marathon Progression Pack, an app bundle that contains the best training plan progression that will help you get to the starting line, even if you’ve never run before.

This bundle includes four apps already used by thousand to accomplish their workout goals: Ease into 5K, Bridge to 10K, Half Marathon Novice 1 and Marathon Novice 1.

5k to Marathon Progression Pack

After finishing these four training plans, you would have ran over 700 miles, spent 44 weeks training and you will be Marathon Ready.

Here’s how we’re planning to help you achieve your running goals in 2015:

Ease into 5K: from beginner to 5K racer.

Let’s be realistic. At this point, with no running experience, you’re not ready to race. You first need to build mobility and stability, while learning how to run without injuring yourself.

The best way to do this is with a run/walk interval program, such as Ease Into 5K. With our app you’ll start at a slower pace, but you will be running a full 5k without walking in just eight weeks.

This training program is excellent if you’re trying to adjust your busy schedule to a running routine. All you need is 30 minutes a day, 3 times a week to complete this training program.

Bridge to 10K: time to double your miles

Now that you can race a whole 5K, you’re ready to focus on increasing your running distance. Let’s make it 10K!

Bridge to 10K training program alternates between walking and running and is specifically designed for Ease into 5K app graduates. This training program demands a little more of your time – 3 times a week, from 53 to 70 minutes – but it will take you just 6 weeks of training to be able to complete a full 10K with no walking.

Half Marathon Novice 1: crushing your first 13.1

Running 13.1 miles is challenging. Before starting to train for a half marathon, you need to possess a basic fitness level which shouldn’t be a problem after the previous 14 weeks of training.

Based on Hal Higdon’s training plans, Half Marathon Novice 1 will get you ready to complete a half marathon in 12 weeks. To accomplish your running goal, you should run three days a week, cross train two days a week and allow your body to rest when scheduled. During this training program, you will be running two regular runs and one long run – 4 to 10 miles – each week.

The Half Marathon day is also the last day of this plan. After 14 weeks of training you’ll be able to get to the starting line with confidence, which will give you a feeling of great accomplishment.

Marathon Novice 1: you’re a marathoner

Completing a Half Marathon will really give you an idea of what you’re capable of and motivate you to keep going further. That’s exactly what you need at this stage because now it’s time to prepare for the big 26.2.

With Marathon Novice 1, you’ll train to reach this running goal in 18 weeks with the help of Hal Higdon’s running advice.

Of all four plans this is the most demanding. You’ll need to run four days a week and complete two regular runs and one long run, that ranges from 6 to 20 miles. The plan finishes with the Marathon race day and a goal crossed off from the 2015’s bucket list!


Download 5k to Marathon Progression Pack and get started today! Good luck with your training.

If you already own some of the the apps in the bundle, you just have to pay the difference to complete the bundle.