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Plan way ahead

Sign up for a race that’s at least six weeks away. This way you’ll have catch-up time if life (work, family, etc.) intervenes and slows down your training, Hadfield explains. Not ready for 6.2 miles? Cut running times roughly in half, and opt for a 5K. Either way, don’t overdo it—ramping up miles too soon can cause injury.

Halfway through training, tackle a 3-miler at your intended race-day pace. Wiped out? Consider a run-and-walk strategy for your 10K. In general, decrease your miles by 25 to 30% one week before the race to be rested enough for it, Hadfield says.

Next: Push each other (in a good way)