Running Distance: How to Pick, Train, and Track Your Runs

Feeling stuck on how far you should run? Whether you’re eyeing a 5K, a 10K, a half marathon, or the full 26.2 miles, the distance you choose shapes every other decision – from shoes to schedule. Let’s break down the basics so you can pick a distance that fits your life and stay motivated.

Pick the Right Distance for Your Goals

Start with a realistic goal. If you’ve never run more than a mile, a 5K (3.1 miles) is a solid first target. It gives you a finish line without demanding huge weekly mileage. Once a 5K feels easy, step up to a 10K (6.2 miles). The jump adds a bit of endurance work but still leaves plenty of room for recovery.

For those who crave a bigger challenge, a half marathon (13.1 miles) is a popular next step. It forces you to build a weekly base of 20‑30 miles, which improves stamina and burns more calories. The full marathon (26.2 miles) isn’t for the faint‑hearted – you’ll need a solid 12‑week plan, 40+ miles a week, and careful attention to injury prevention.

Consider your schedule, too. If you can only train three days a week, a 5K or 10K fits best. Four‑to‑five days a week opens the door to half‑marathon training, while six‑day weeks are usually required for a marathon build‑up.

Train Smart and Track Progress

Every distance needs a training mix: easy runs for aerobic base, a longer run each week to build endurance, and a speed or hill session to boost strength. For a 10K, a typical week might look like 3‑4 easy miles, a 4‑5 mile progress run, and a 3‑mile interval or hill repeat.

Use simple tools to keep tabs on yourself. A phone app or a basic GPS watch records distance, pace, and time. Review the data after each run – if you notice a steady pace drop, it’s a sign to back off a bit or add a recovery day.

Don’t forget rest. Muscles grow stronger during recovery, so schedule at least one full rest day and listen to any nagging pain. Stretching, foam rolling, and a short strength routine (squats, lunges, core work) reduce injury risk across all distances.

When the race day arrives, trust the miles you logged. Start at a comfortable pace, stay hydrated, and remember why you chose this distance in the first place – enjoyment, health, or a personal milestone. Whatever distance you pick, consistency and smart tracking turn a casual jogger into a confident runner.