Training for various distances requires specific approaches tailored to the demands of each race. Here are some guidelines for training for the 5km, 10km, half-marathon (21.1km), and full marathon (42.2km):

1. 5km Training:

   • Focus on speed and interval training: Incorporate shorter, intense workouts like intervals, tempo runs, and fartlek training.
   • Include hill sprints: Find hilly terrain and sprint uphill to build leg strength and improve power.
   • Train for race pace: Practice running at your goal race pace during specific workouts to develop speed endurance.
   • Cross-train: Include cross-training activities like cycling or swimming to improve overall fitness.

2. 10km Training:

   • Build endurance: Incorporate longer runs into your training plan to build aerobic capacity.
   • Include tempo runs: Run at a comfortably hard pace, slightly faster than your goal race pace, for extended periods to improve your lactate threshold.
   • Incorporate speed work: Include interval training sessions and track workouts to enhance your speed and anaerobic capacity.
   • Maintain a balance: Mix in easy runs and rest days to avoid overtraining and reduce the risk of injury.

3. Half-Marathon (21.1km) Training:

   • Develop a training plan: Gradually increase your mileage over time, incorporating long runs, tempo runs, and interval training.
   • Include a weekly long run: Gradually increase the distance of your long runs to build endurance and prepare your body for the race distance.
   • Tempo runs and interval training: Incorporate these workouts to improve lactate threshold and speed.
   • Practice race pace: Include specific runs at your goal half-marathon race pace to get accustomed to the speed.

4. Full Marathon (42.2km) Training:

   • Allow for sufficient training time: Aim for a training period of at least 16-20 weeks to prepare adequately for the marathon distance.
   • Gradually increase mileage: Increase your weekly mileage gradually to avoid overuse injuries. Include one long run per week, gradually building up to 32-35 km.
   • Mix up your runs: Incorporate different types of runs such as tempo runs, interval training, and easy recovery runs to improve endurance and speed.
   • Practice fueling and hydration: During long runs, experiment with different fueling strategies and practice drinking fluids to find what works best for you.
   • Taper before the race: Reduce your training volume in the final weeks leading up to the marathon to allow your body to recover and be fresh on race day.

Remember, it’s important to listen to your body, rest when needed, and seek guidance from a coach or experienced runners if possible. Additionally, a balanced diet, proper hydration, and adequate sleep are crucial elements of your training program.