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FutureStarrHow many miles is a 4k
If you’re just getting started with training, but have been running or exercising regularly for a bit, we advise getting a base of at least three to four runs a week—for at least two months—and averaging at least nine miles a week with a long run of three miles. Before you start a plan for your specific time goals, you should be able to run about 30 minutes without stopping. A 5K is 3.1 miles, making it an ideal choice for your first race. It requires relatively little buildup, the training doesn’t take over your life, and the race is over fairly quickly.
If you are more of an intermediate or advanced runner, you may want to run your 3.1 miles faster and stronger than the last time you raced a 5K. To get better, you may want to incorporate different types of workouts beyond logging miles, such as hill workouts, speed workouts, or other faster-paced runs.Many runners find the half marathon distance appealing: It requires training and endurance, but not nearly as much as a full marathon. However, it is far enough that you really need to train for it. Few people can finish a half marathon on a whim in the way that they might be able to run a 5K. But the 13.1-mile distance isn’t so great that training for it takes over your life, as can be the case with the marathon. Running one or more half marathons is also a great stepping stone to preparing to run a marathon.
The marathon distance has its roots in the story of Pheidippides, the Greek messenger who is said to have run some 25 miles, from Marathon to Athens, to deliver the news of a Greek battlefield victory. The first Olympic marathon was held in Athens in 1896; its distance was 40 kilometers, or just less than 25 miles. The current distance of 26 miles, 385 yards was first run at the 1908 Olympics. Learn more about marathons here. Most running tracks are 400 meters, as measured by one lap in Lane 1; that’s just a bit less than a quarter of a mile. One lap on a standard indoor track is 200 meters—exactly half of the distance of a standard outdoor track. Learn more about track events here if you are watching them on television, and if you’re looking for some general rules of the track, we have you covered as well. (Source: www.runnersworld.com)