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Running for Women 101
1 students

Running for Women 101

A Woman's Quick Guide on How to Run Your Fastest Race from the 5K to the Marathon
Created byHowExpert
Last updated 9/2020
English

What you'll learn

  • Running a Marathon

Explore related topics

Course content

1 section • 8 lectures • 1h 58m total length

  • Welcome0:18

    Discover a woman's quick guide to running your fastest 10k, half marathon, and marathon, and achieving new personal records. Follow expert Jenny Jacobson's guidance, narrated by Patricia Willis.

  • Part 1 - Introduction to the Arena of Women's Running18:13

    Trace the rise of women in long-distance running, from Switzer and Gibb to road-race dominance. Highlight challenges and benefits, including motherhood, body image, health, and training plans.

  • Part 2 - Mastering the 5K as a Woman12:15

    Master the five K as a woman by building endurance with a two-month plan of long runs, hill workouts, and weekly speed and interval training, plus race pace practice.

  • Part 3 - How to Run Your Fastest 10K12:29

    Increase weekly mileage gradually and extend long runs to eight to ten miles, then mix tempo runs, intervals, hills, and easy days to build endurance for a fast 10k.

  • Part 4 - Simple Half Marathon Training for Women15:50

    Design a three-to-four month half marathon plan for women, including long runs up to 15 miles, weekly 40–50 miles, tempo and interval work, and a four-week taper.

  • Part 5 - How Women Should Train for a Marathon15:28

    Learn how women should train for a marathon by building weekly mileage, mastering long runs, and integrating tempo, speedwork, and marathon-pace workouts, with family support and planning.

  • Part 6 - Other Considerations For Female Runners24:13

    Learn how female runners optimize performance through tailored fueling, including calories, carbohydrates, macronutrients, iron, calcium, and polyphenols, plus strength training, sleep, and recovery strategies.

  • Part 7 - Staying the Course19:51

    Stay the course by balancing training with rest, illness management, and gradual mileage to prevent injuries. Build motivation through scheduling, family involvement, goals, and social support, including music during runs.

Requirements

  • None

Description

Running for Women is a complete course for women who run. It provides an overview of the unique aspects of women’s running and contains research-backed training advice for races of all distances. This how-to guide will teach women how to reach all of their running goals, and it touches on the following topics:

  • The history of women’s involvement in running

  • Challenges and benefits of running for women

  • Training for a 5K by building speed and endurance

  • Increasing distance to run a 10K

  • Mastering the half marathon

  • Committing to training for a full marathon

  • Optimizing performance with nutrition, sleep, and weight training

  • Running amidst life’s challenges

Intermediate-level female runners who have been consistently running at least three days per week will find this course to be useful in their training. It includes specific training advice for 5k, 10k, half marathon, and marathon races, and provides concrete examples of workouts that are beneficial for women who are training for races of each distance. The course also contains support from groundbreaking scientific studies that have proven the effectiveness of various training methods, so you can be sure the recommendations in this course are based on sound evidence.

About the Expert: Jennifer Jacobsen is a wife and mother living in a small town in Northcentral Ohio, and she also happens to be a runner. She works full-time for a public school but maintains a strong interest in running and physical fitness. She competes in local races throughout Ohio, and while she will run just about any distance, she specializes in the half marathon. Jennifer has won dozens of awards for being the top female finisher in local races, and she manages to keep up with her training while also balancing the demands of being a wife, mother, and professional.

Who this course is for:

  • Sport Major

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