Tips and advice for those just getting started running or who are interested in learning more about running

Beginner Marathon Training Plan: 10 Types of Runs You Should Be Doing

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Starting your first half or full marathon training plan? Whether you’re gearing up for the Austin Marathon or another 13.1 or 26.2 adventure, the key to crossing that finish line is variety. Each run in your training toolkit serves a unique purpose—building endurance, sharpening speed, and keeping injuries at bay.
Let’s break down the 10 essential types of runs every beginner should know:

1. Long Runs – Build Your Distance Engine

Long runs are the heart of your weekly training. They build the endurance needed to cover the race distance. Keep the pace steady and conversational. It’s about time on your feet, not racing your watch.

2. Tempo Runs – Push Your Comfort Zone

Tempo runs help your body learn how to sustain effort over longer periods. Run at a “comfortably hard” pace—not sprinting, but definitely working. They train your mental grit and physical stamina for race day.

3. Interval Runs – Speed in Spurts

Intervals combine short bursts of faster running (1–5 minutes) with recovery periods. This boosts your cardiovascular fitness, running economy, and race pace tolerance. Think of them as your speed secret weapon.

4. Pick-Ups – Sprinkle in Speed

Add 15–60 second bursts of quicker running during your easy runs. Pick-ups help improve turnover and efficiency without the intensity of full-on intervals.

5. Easy Runs – Your Recovery Lifeline

These runs are gentle, relaxed, and critical for recovery. Keep the pace slow, breathe easy, and let your body bounce back. Spoiler: these miles matter just as much as your speed work.

6. Base Runs – Mileage That Matters

Base runs are your consistent, moderate-length runs. They aren’t super slow or super fast—just steady. These build your aerobic base and set the foundation for everything else.

7. Soft Tempo Runs – The Middle Ground

A notch below a true tempo run, soft tempos hover near marathon pace. They’re great for days when you want a steady effort without the strain of a full-throttle workout.

8. Post-Run Strides – Form Focus

Strides are short accelerations (20–30 seconds) done after an easy run. They’re not sprints, but fast and smooth. Great for improving form, leg turnover, and prepping your body for harder efforts.

9. Hill Repeats – Strength Without the Gym

Find a moderate hill and run hard up, then recover down. Repeat! Hill repeats build strength, power, and mental grit—perfect for making race-day climbs feel easy.

10. Recovery Runs – Move to Mend

Done the day after a tough workout, recovery runs help loosen up sore legs while keeping your mileage consistent. They’re super short and super slow—and super important.

Bonus Tips for Training Success

  • Warm up + cool down before and after every run.
  • Listen to your body. Rest is part of the plan.
  • Stay hydrated, fueled, and consistent.
  • Join a local group or training program for extra motivation—like those from Fleet Feet or RAW Running.

Ready to Run Austin?

Now that you know the 10 essential types of runs, you’re ready to build a smarter, stronger training plan. Whether your goal is 13.1 or 26.2, this variety will get you across the finish line—faster, healthier, and with a smile.

How to Set Training Goals (You’ll Actually Stick To)

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Let’s talk about training goals—not the vague “run a marathon someday” dreams (though, yes please!), but the achievable, day-to-day targets that get you off the couch even when Netflix is tempting.

Whether you’re prepping for your first-ever 5K or chasing down a PR at the Austin Marathon, clear goals are your ultimate motivator. Here’s your game plan to set goals you’ll actually stick to:

1. Find Your Why

Before you write anything down, ask yourself: Why am I running? Is it the thrill of crossing the finish line, proving your grit, or simply the joy of post-run tacos?

Your “why” is your anchor—it transforms early alarms and tough runs into purposeful steps.

2. Set SMART Goals

That classic acronym remains a favorite because it works:

  • Specific: “Run 4 times a week” beats “Run more.”
  • Measurable: Track your progress on Strava, a journal, or your favorite app.
  • Achievable: Set realistic goals aligned with your current fitness level.
  • Relevant: Training for a marathon? Prioritize endurance runs over sprints.
  • Time-bound: Deadlines are your best friend—put them on the calendar.

3. Break It Down

Big goals are exciting, but small victories sustain momentum. Divide your training into manageable chunks:

  • Short-term: Weekly mileage goals, exploring new routes, cross-training days.
  • Mid-term: Hitting a new pace, achieving milestone long runs.
  • Long-term: The big event—Austin Marathon, here you come!

4. Plan for Flexibility

Life will always throw curveballs (hello, unexpected work trips and weather shifts). Be prepared to adjust without guilt. Consistency—not perfection—is key.

5. Find Your Support Crew

Accountability is powerful. Connect with a local running group, train with a friend, or publicly share your goals (hey there, #runnersofATX!). Encouragement and camaraderie keep you committed.

6. Celebrate All Wins

Hit a new pace? Celebrate! Conquered a tough hill without walking? Double celebrate! Progress is not only measured on race day—it’s every step along the way.

Ready to commit? Write your goals down. Speak them into existence. Then lace up, show up, and celebrate your journey—mile by mile. We’ll be cheering you on, through every training run, finish line, and taco stop.

Set your goals? Tag @austinmarathon—we’d love to celebrate your progress!

Training Pace vs. Race Pace: Why Mastering Both Is Your Key to Austin Marathon Success

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Hello, Austin runners! Whether you’re gearing up for your very first marathon or know every pothole on Congress Avenue by heart, one crucial factor can elevate your race day performance: mastering the difference between training pace and race pace.

Let’s dive into these two essential speeds and why both matter for your best Austin Marathon ever!

🏃‍♀️ What Exactly Is Training Pace?Two women running the Austin Marathon, wearing black "Run Austin Pace Team" shirts and fun red heart-shaped headbands. One smiles and flashes a peace sign; both hold small flags and have race bibs pinned to their outfits. Austin Marathon Half Marathon & 5K

Simply put, training pace is how fast you run during workouts. However, not every run should feel like you’re racing—most shouldn’t. Training pace varies depending on your workout’s goal. Here’s a quick guide:

  • Easy Pace: Comfortable and conversational. Imagine a casual taco run with friends.
  • Tempo Pace: A sustained, comfortably hard effort. You’re pushing, but not sprinting.
  • Long Run Pace: Slightly slower than your race pace, focusing on building endurance.
  • Interval Pace: Short, fast bursts with recovery breaks, designed to enhance speed and strength.

Each of these paces is crucial to ensuring you hit the Austin Marathon start line healthy, strong, and prepared.

🏁 What Is Race Pace?

Race pace is the specific speed you aim to maintain during the marathon itself. It aligns directly with your personal race goals—whether you’re chasing a personal record (PR), aiming to qualify for another race, or simply wanting to finish strong and smiling.

Your ideal race pace depends on several factors:

  • Fitness Level: Your current training status.
  • Training Consistency: How effectively you’ve prepared.
  • Course Terrain: Watch out for those Enfield hills!
  • Weather Conditions: Texas weather in February can be full of surprises.

⚖️ Why You Shouldn’t Train at Race Pace All the TimeA runner in a neon green tank top, black shorts, and sunglasses competes in the Austin Marathon. He holds a small flag and wears a race bib that reads "Jonathan." Orange cones line the street, with other runners behind him. Austin Marathon Half Marathon & 5K

It’s easy to think: “If I always train at race pace, I’ll ace it on race day.” But training consistently at race pace can lead to burnout or injury.

Instead, aim for balance:

  • 80% of your runs: Keep these easy and conversational. Your body will thank you for this aerobic foundation.
  • 20% of your runs: Reserve these for tempo, interval, and race pace-specific workouts to build strength, speed, and race readiness.

Think of training like crafting the perfect Austin taco—balanced ingredients make it great; too much spice can burn you out!

🧠 Mental Benefits of Pace Variation

Mixing training paces not only boosts physical performance but also trains your mind:

  • Easy Runs: Help build consistency and enjoyment in your routine.
  • Tempo and Interval Runs: Teach your mind how to embrace discomfort and maintain focus.
  • Race Pace Workouts: Help you understand and internalize your target effort, reducing race-day surprises.

When you’re lined up on Congress Avenue come race day, your mind and body will both be prepared for what’s ahead.

🥑 Austin-Specific Pace Practice SpotsA smiling woman holding a "3:25" race pace flag runs with a group of marathon runners on a sunny Austin Marathon day. Other runners, wearing race bibs, are closely surrounding her on the road. Austin Marathon Half Marathon & 5K

Want to train specifically for the Austin Marathon? Incorporate these local favorites:

  • Shoal Creek Trail: Ideal for flat, tempo-paced workouts.
  • Enfield Road Hills: Perfect for practicing race-pace efforts and getting comfortable with inclines.
  • Lady Bird Lake Hike-and-Bike Trail: Great for scenic long runs—plus a coffee or smoothie afterward for recovery.

🎉 Final Thoughts

Training pace and race pace are like your favorite pair of running shoes—you need the right one for each occasion. By balancing both, you’ll build endurance, avoid burnout, and ensure you’re race-ready on the big day.

Stay consistent, trust your training, and remember: every run counts, not just race day. We can’t wait to see you at the Austin Marathon start line—prepared, strong, and ready to crush your goals!

The Ultimate Beginner Runner Checklist

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Everything you need to get started—and keep running—all the way to the Austin Marathon!

You’ve decided to start running—welcome to the club! Whether you’re training for your very first 5K or dreaming about crossing the finish line of the Austin Marathon, you’re in the right place. Running can truly transform your life, but like any great adventure, preparation makes all the difference.

Here’s your go-to Beginner Runner Checklist, packed with essential tips, practical gear, and a dash of Austin flair to boost your confidence and keep you motivated.

1. Find the Perfect Running ShoesClose-up of a person sitting on outdoor steps, wearing blue athletic shoes and a smartwatch, tying the laces—a great visual for any beginner runner looking for running tips. The athlete is dressed in blue sportswear. Austin Marathon Half Marathon & 5K

Your running shoes are your foundation. The right pair makes all the difference!

  • Visit a local running store— Fleet Feet Austin is our go to store for personalized gait analysis.
  • Prioritize comfort over style. Your knees and feet will thank you!
  • Break them in gradually. NEVER wear new shoes for the first time on race day.

2. Invest in Comfortable Running GearA man in a red shirt, black leggings, and a cap jogs on a paved path in a park on a sunny day, following his beginner runner checklist, with a city skyline and green grass in the background. Austin Marathon Half Marathon & 5K

Say goodbye to cotton and hello to moisture-wicking, breathable apparel to stay cool and comfortable.

Essentials:

  • Technical running shirts and shorts/tights (to avoid chaffing)
  • Specialized running socks (yes, they matter!)
  • A running belt to carry your items – SPIbelt is our favorite for holding small items
  • Layers suitable for Austin’s unpredictable weather

3. Choose a Manageable Training PlanAn open notebook with a grid pattern displays a handwritten, two-week workout plan, perfect for a beginner runner. Days of the week are listed, and a hand holding a pen is poised over the page, ready to fill in this runner checklist. Austin Marathon Half Marathon & 5K

Pick a realistic goal and build your endurance step-by-step. Dreaming big? Start small and keep moving forward.

Favorites:

  • For getting started check out the Couch to 5K apps
  • Official marathon training programs-  Check out The Run Plan for personalized plans
  • Austin Runners Club and other local run groups for motivation and community support

4. Master Your Hydration Strategy

Staying hydrated is crucial, especially in Austin’s heat and humidity.

Consider:

  • Handheld water bottles
  • Hydration belts or vests
  • Routes near water sources—Lady Bird Lake Trail is a local favorite!

5. Boost Motivation with Music and Podcasts

The right soundtrack can transform challenging runs into exhilarating experiences.

Pro Tip: Create a special race-day playlist and save it exclusively for long training runs. It’s like having your personal pep rally!

6. Track Progress with Running Apps and WatchesWoman in athletic wear smiles and checks her smartwatch on a blue pedestrian bridge. Earphones in, she enjoys music during her workout—perfect for any beginner runner following their runner checklist. Austin Marathon Half Marathon & 5K

Monitor your distance and pace to celebrate your achievements and track your growth.

Recommended Tools:

  • Strava (connect with other Austin runners & follow the Official Austin Marathon Page)
  • Nike Run Club or MapMyRun
  • GPS watches from Garmin or Coros for data enthusiasts

7. Prioritize Sun Protection and Safety GearA woman wearing a wide-brimmed hat and sleeveless white top smiles while putting on long, light gray arm sleeves outdoors—a picture-perfect moment for any beginner runner enjoying a sunny day, with green trees and tall buildings in the background. Austin Marathon Half Marathon & 5K

In sunny Austin, sun safety is non-negotiable—even on cloudy days.

Must-haves:

  • SPF 30+ sweat-resistant sunscreen
  • Hat/ visor & don’t forget the sunglasses
  • Reflective gear or lights for early-morning or evening runs

8. Essential Recovery GearA person in athletic clothing uses a textured foam roller under their hip on a gym floor, highlighting post-exercise muscle recovery—an essential part of any beginner runner checklist. Austin Marathon Half Marathon & 5K

Your recovery routine is just as important as your run.

Stock your toolkit with:

  • Foam rollers or massage guns
  • Epsom salts for muscle relief
  • Post-run snacks with balanced carbs and protein (breakfast tacos, anyone?)

9. Set a Race GoalA male runner in athletic gear crosses a finish line with arms raised, smiling, as colorful confetti falls around him—an inspiring moment for any beginner runner at a festive race event filled with cheering spectators. Austin Marathon Half Marathon & 5K

Few things motivate like a race date on your calendar. Whether aiming for a 5K or 26.2 miles, a tangible goal keeps your training purposeful and exciting.

Our pick?
Austin Marathon, Half Marathon & 5K: February magic filled with live music, enthusiastic spectators, and an unforgettable finish line festival.

 

10. Find Your Inspiring “Why”A stack of colorful paper sheets with a blue sheet on top that has "WHY?" in bold black letters—perfect inspiration for any beginner runner creating their runner checklist or starting their journey running for beginners. Austin Marathon Half Marathon & 5K

Knowing your motivation keeps you going on tough days. Whether it’s improved health, stress relief, supporting a cause, or personal achievement—write it down, revisit often, and stay inspired.

 

Final Thought

Starting something new might feel daunting, but you’re never alone. Austin’s running community is welcoming, vibrant, and ready to support your every step. Follow this checklist, lace up, and soon you’ll cross the finish line on Congress Ave—proud, strong, and inspired.

You’ve got this—and we’ve got your back!

Want more running tips, Austin routes, or beginner-friendly race guides? Follow our blog and stay connected on your path to Austin Marathon greatness!