{"id":617744,"date":"2026-10-01T20:08:12","date_gmt":"2026-10-01T20:08:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/617744\/"},"modified":"2026-10-01T20:08:12","modified_gmt":"2026-10-01T20:08:12","slug":"short-distance-base-training-how-to-prepare-to-run-fast","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/617744\/","title":{"rendered":"Short-Distance Base Training: How to Prepare to Run Fast"},"content":{"rendered":"

Considering the higher mileage required to train for a marathon<\/a>, you probably know you need to build a base before you jump into a formal race plan. But when gearing up to run a shorter distance, like a 5K or 10K, you might think you can skip those base miles \u2026 and experts say that\u2019s a mistake.<\/p>\n

\u201cBase training has to happen if you\u2019re running a mile or more,\u201d says Kate Baird<\/a>, running and metabolic testing coordinator and exercise physiologist at the Hospital for Special Surgery in New York City.<\/p>\n

Building a base before you tackle any training plan helps launch you closer to your goal and prevents injury<\/a> or burnout, says Roberto Mandje, New York City-based coach and host of Runner\u2019s World\u2019s How to Master the 5K<\/a> program.<\/p>\n

The catch: You shouldn\u2019t base train for a shorter distance like you do for an event like the marathon. Baird and Mandje recommend a base training block that prepares you to handle higher intensity<\/a>. Translation: You\u2019ll trade a plan full of long miles and easy runs for targeted strength and speed exercises.<\/p>\n

So if you\u2019re gearing up to run your fastest 5K or you want to jump into a plan to boost your VO2 max in six weeks<\/a>, stop here first. You\u2019re going to need to ease into that type of higher-intensity training in order to perform your best, and experts share what that build should look like.<\/p>\n

What Base Training Looks Like for a 10K and Shorter<\/p>\n

When training for any distance of 10K or shorter, you should build up to 10 to 20 miles per week, dedicate time to strength training<\/a>, and include both plyometrics and dynamic form drills in your schedule, Baird and Mandje agree. This strategy focuses on building the speed and power<\/a> required for shorter-distance races.<\/p>\n

The time you spend on base training will vary depending on fitness level. If you\u2019re a more experienced runner (like if you recently ran a half or full marathon<\/a>), then you already have a solid aerobic foundation. In this case, your base training period might only last about six weeks and focus on introducing heavy strength work, plyometrics, and a few higher-intensity workouts, Baird suggests.<\/p>\n

On the other hand, if you\u2019re a beginner or you\u2019re returning to running after time away, you may want up to three to six months to give yourself more time to build easy volume, Baird says. You\u2019ll also make a more gradual introduction to intensity through postrun strides, hill sprints<\/a>, and some speed workouts.<\/p>\n

Overall, there are a couple of key components in short-distance base training that differ from base training for longer distances. Here\u2019s what you\u2019ll want to include:<\/p>\n

1. Heavy Lifting<\/p>\n

For someone who has experience with half or full marathon training and wants to pivot to a VO2 max plan<\/a>, for example, the first thing to do is start strength training, specifically with heavy weights, Baird says. That looks like lifting about 70 to 85 percent of your one-rep maximum with lots of compound lifts like back squats<\/a> and deadlifts<\/a>, aiming for about three workouts a week.<\/p>\n

With higher-intensity speed training, your muscles have to stretch and contract to longer ranges of motion. Lifting heavy<\/a> weights helps you build quality muscle, boost speed and power, and strengthen connective tissue to do just that, Baird says.<\/p>\n

When people skip heavy lifting, \u201cthat\u2019s where people get in trouble with hamstring strains, tears, and pulled muscles,\u201d says Baird. You have to remember you\u2019re not training like a long-distance runner, you\u2019re almost training like a sprinter<\/a>.<\/p>\n

It\u2019s also helpful to include single-leg moves like Bulgarian split squats and single-leg Romanian deadlifts, too, Mandje adds, to further mimic run form.<\/p>\n

\u201cAnything where you\u2019re getting the hips, knees, and the ankles to work together is a great choice for an exercise,\u201d Baird adds.<\/p>\n

\"\"<\/p>\n

Single-Leg Bulgarian Split Squats<\/p>\n

Why it works: The Bulgarian split squat strengthens the quads (front of the upper thighs), hamstrings (back of the upper thighs), inner thighs, glutes, calves, and core muscles all in one move. It also promotes pelvic and core stability<\/a> so you sidestep injury and run with more efficiency.<\/p>\n

How to do it:<\/p>\n

Stand in front of a chair, step, or couch with left foot forward and right foot placed on the chair behind you, laces down.Lean slightly forward at hips and with left front foot planted firmly on ground, take an inhale and bend left leg to lower toward floor. Lower until back right knee hovers just above the floor or as close to it as you can go while keeping left knee tracking over toes.Exhale and drive left foot into floor to stand up, straightening front leg.Repeat for 5 reps.Switch sides and repeat.\"\"<\/p>\n

Single-Leg Romanian Deadlifts<\/p>\n

Why it works: This move works your glutes, hamstrings, calves<\/a>, erector spinae (along the spine), and lats (the biggest muscle of the back)\u2014which all come into play when you run. Doing this move in a single-leg stance also challenges balance, stability, and mimics running form<\/a>.<\/p>\n

How to do it:<\/p>\n

Stand with weight in left hand. Shift weight to right leg.With a soft bend in right knee, hinge at the hips by sending glutes back. Keep back flat, shoulders down, and core engaged as torso reaches toward the floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right back of leg; you don\u2019t have to lower weight to ground, but keep weight close to body.Drive right foot into floor to stand back up, squeezing glutes.Repeat for 5 reps. Switch sides and repeat.<\/p>\n

YOUR GUIDE TO HEAVY LIFTING<\/a><\/p>\n

2. Drills, Drills, Drills<\/p>\n

Form drills<\/a> don\u2019t just help your body warm up before a workout to avoid pulling a muscle; they also train those muscles to build more explosive strength. This helps your body get off the ground quicker so you can run faster<\/a> with less effort.<\/p>\n

\u201cPeople who want to run faster don\u2019t underestimate the value of drills,\u201d Baird says. \u201cThey can help to prepare your body for those quick rebounds and help you get ready to run fast.\u201d<\/p>\n

Baird recommends regularly doing form drills before your runs, focusing on A-skips, B-skips, C-skips, and high knees. These drills help you tap into the quicker motions you need to run faster, lessen ground contact time, and practice more efficient leg turnover.<\/a> \u201cYou need more range of motion and you need to practice it. That\u2019s what drills literally do,\u201d Baird adds.<\/p>\n

TRY THESE FORM DRILLS<\/a><\/p>\n

3. Plyometrics<\/p>\n

A regular plyometrics<\/a> routine is another crucial component to your base training, Baird says. With plyometrics, you train your mind and your muscles to handle quicker, larger ranges of motion that high-intensity workouts demand. \u201cIs your body ready for those larger ranges of motion and are the muscles ready to rapidly contract and relax?\u201d Baird asks. Ideally, after adding plyometrics to your base training block, the answer to that is \u201cyes.\u201d<\/p>\n

Baird specifically likes to start her athletes off with split squat jumps, single- and double-leg pogo hops<\/a>, and high knees both static and moving forward or sideways. Include these a few times a week before or after runs to get more accustomed to getting off the ground quickly.<\/p>\n

\"\"<\/p>\n

Pogo Hops<\/p>\n

Why it works: Many coaches frequently recommend pogo hops because they help reduce ground contact time and improve durability<\/a> to help you run faster with less effort.<\/p>\n

How to do it:<\/p>\n

Stand with feet together, hands on hips.Drive off feet to jump as high as possible.Land softly and go immediately into the next hop, continuously hopping for 60 seconds.Rest for 60 seconds.Repeat for 1-3 rounds total.4. Swap Mileage for Intensity<\/p>\n

Your volume and speed workouts<\/a> will look different, depending on experience level, but generally, you\u2019ll want to build up to running 10 to 20 miles per week. This volume conditions your muscles to withstand the demands of short-distance running, handle more intense workouts, and leads swiftly into many short-distance training plans, Baird explains.<\/p>\n

\u201cEasy runs<\/a> done at an easy effort are going to help you get stronger, fortify your ligaments, your muscles, your joints, and get you used to being on your feet, and increase your aerobic capacity<\/a> as well,\u201d says Mandje, which will help carry you into the more specialized training for your chosen event.<\/p>\n

With low mileage<\/a> on the schedule, you want to focus on speedwork, but ease into it before tackling the workouts on your race training plan. To create a gradual transition during base training, you can first opt for five to six postrun strides<\/a> or short hill workouts two to three times a week. These efforts shouldn\u2019t follow a prescribed pace, but instead, you gradually accelerate close to your top-end speed, Mandje suggests.<\/p>\n

You can also choose a workout or two from the first few weeks of your plan\u2014whether that\u2019s a 5K build, VO2 max plan<\/a>, or some other shorter distance\u2014and cut down the effort level a bit, Baird suggests.<\/p>\n

For example, if you\u2019re building up to start a six-week VO2 max plan, Baird says you can practice the first interval session, but instead of aiming for an RPE of 9 out of 10, shoot for a 7 or 8. This helps you safely build intensity<\/a> without putting too much shock to your system at once and risking injury, she says.<\/p>\n

Signs Your Short Distance Base Training Was a Success<\/p>\n

\u201cWhat I want to see is runners\u2019 growth in confidence, and that confidence is going to come from their training,\u201d Mandje says. As you enter into your short-distance training block, you want to look back on the base building weeks and feel happy, healthy, and capable of handling speed and intensity. \u201cThen the runner is super invested in themselves and their progress,\u201d he adds.<\/p>\n

One thing to note is there\u2019s a difference between speed training and speed endurance<\/a> training. Speed endurance focuses more on staying fast for longer distances. Speed training for shorter distances, however, includes higher-intensity<\/a> work and you should understand that\u2019s a requirement of your chosen race training block, Mandje explains.<\/p>\n

It\u2019s a good idea to keep track of your progress with time trials<\/a> throughout the beginning, middle, and end of your race training, Baird says. This way, you can see what times you\u2019re capable of handling, but you might also notice that your overall training paces<\/a> might get a bit faster without your body needing to work as hard. \u201cThat\u2019s why repeated doses of training works; every time you do it, your body figures out what it needs to adjust to do that better [next time],\u201d Baird says.<\/p>\n

The bottom line: As you prepare to tackle a block of speed training or run your fastest 5K<\/a>, take some extra time to build a quality base and don\u2019t replicate what you might do to base train for a marathon. Switching things up can get you to your goal PR, and launch you into a whole new level of fitness.<\/p>\n

\"Lettermark\"<\/p>\n

Kristine Kearns, a writer and avid runner, joined Runner\u2019s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.<\/p>\n","protected":false},"excerpt":{"rendered":"Considering the higher mileage required to train for a marathon, you probably know you need to build a…\n","protected":false},"author":2,"featured_media":617745,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[199388,73535,111,139,69,145],"class_list":["post-617744","post","type-post","status-publish","format-standard","has-post-thumbnail","category-technology","tag-fitr","tag-lifeservice","tag-new-zealand","tag-newzealand","tag-nz","tag-technology"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/617744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=617744"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/617744\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/617745"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=617744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=617744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=617744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}