4 Training Plans That Will Turn You into a Running Pro

The Chronic Marathoner: Clifton 9

If running is your life – not just a "for fun" hobby – the Clifton 9's are the shoe for you. There's a reason why they're heralded by runners everywhere!

This award-winning Hoka style (it's been granted the Seal of Approval from the American Podiatric Medical Association) is super lightweight at 7.3 oz, but it's still impressively stable and soft. It boasts a plush heel designed for running and walking, so it's destined to get you wherever you're going in the utmost comfort.

These shoes have a very breathable knit upper, while the outsole is crafted with rubber for durability. Stability was top of mind in making these, and you'll have smooth heel-to-toe transitions with every step.

The Hoka Clifton 9's come in 20 different colorways for $145.

The Hot Girl Walker: Bondi 8

If you can't go a day without getting your steps in, it's important that you go for your hot girl walks with the right shoe so you can avoid potential strain and injuries. Per Hoka, the Bondi 8's are one of the "hardest working" shoes in their lineup, and it's specifically designed for walking and running (hot girl style).

It's also earned the Seal of Acceptance from the American Podiatric Medical Association for its unmatched stability and all-around support. The Bondi 8's are fitted with a pillowed tongue and a memory foam ankle lining for comfort. They're certainly on the plusher side when it comes to Hoka shoes, but they're not so much so that you feel unsure about your steps. They weigh in at 8.9 oz, so they're noticeably heavier than the Clifton 9's.

The foam bottom extends beyond your natural heel for additional support, plus they're an easy on and off thanks to the pull tab at the back.

The Hoka Bondi 8's currently come in 16 different colors for $165.

The Gym Rat: Mach 6

Gym rats, rise up! The Hoka Mach 6's boast the perfect weight, height, and cushion for taking you from the weight rack to the track. They're more streamlined in their design – the most noticeable difference being less heel height than the Clifton or Bondi models. Your foot will definitely be closer to the ground, which is beneficial for movements that involve balance.

While the Cliftons and Bondis have super thick and cushy soles, the Mach 6 soles are crafted from a firmer material for support. Though tougher, they still clock in at 6.7 oz. They're complete with an exceptionally responsive foam midsole that allows for more bounce, plus the outsole has a rubber coating for durability – making your shoe purchase last longer and look new for longer. This gorgeous colorway is an added bonus!

The Mach 6's are currently shoppable in 7 colors for $140.

The Trail Runner: Challenger 7

These Hokas were made for the granola girls who love to venture to the mountains for a cheeky trail run or hike. They have tons of grip the textured sole, ideal for road and trail running. The sole is fashioned with more aggressive lugs around the perimeter to help manage uneven surfaces without risk of injury.

The Challenger 7's boast a decently thick height for plushness to catch your steps, plus they have protective cushioning around the ankle to stabilize your movement.

These weigh in at 7.7 oz, come in 10 different colors, and are shoppable for $145.

Just like with 5K training, the first and most important step is to pick a race and sign up for it. Having a race or goal on the schedule helps with motivation and a hard timeline helps with planning training. One place you can check for local races is findarace.com — just search by the type of race you want to run and where you want to run it!

How many days does it take to train for a 10K?

Typical training for a 10K should take 8-10 weeks, however there may be other factors to consider as well.

• If you've recently completed 5K training and are feeling confident and ready to hop into the next goal, you may not need the full 8-10 weeks.
• If you're feeling fit and conditioned from a previous race, you probably only need 6-8 weeks to train for a 10K.

How do I pace myself for a 10K?

If you've run a few 5Ks and are wondering what goal time to shoot for, there are few tips to figure out where to start. First, it's important to remember that a 10K is twice the distance of a 5K. Whatever your best or most recent 5K time is, you likely cannot hold it for another 3.1 miles. I would recommend doubling your total typical 5K time and adding 3-5 minutes to get your goal time. For example if you recently ran a 25 minute 5K, shoot for a 10K time of 53-55 minutes.

How do beginners train for a 10K run?

Your training plan should look similar to a 5K training plan with 4-5 days a week of running. This should include 1-2 speed workouts, a few easy jogs, and a weekly long run. Just like with 5K training, you never want to do 2 speed workouts back-to-back — it's best to have a rest day or 1-2 easy jog days between speed sessions to allow your muscles to recover and rebuild.

While long runs and easy jogs are relatively self-explanatory, speed workouts can seem ambiguous. Instead of leaving you in the dark, here are two examples of speed sessions you could implement into your training regiment.

Example 1:

• 1 mile jog warm up
• 6-8x 800m (2 laps of a traditional track or ½ of a mile) at a hard but sustainable 7-8/10 effort. Take 2 minutes between each
• 1 mile jog or walk cooldown

Example 2:

• 1 mile jog warm up
• 3 miles steady-hard (also known as tempo pace) at a 6-7/10 effort
• 1 mile walk or jog cooldown

Long runs are the most important part of any training block for races of 5K and up. Like the name suggests, long runs should be your longest run of the week. Depending on your skill and familiarity with distance running, your long runs will vary anywhere from 5 to 12 miles. I would recommend starting with 4-7 miles at the beginning of your training block, adding one half to a full mile every week. If you're running your first 10K, I would start with 4 miles with the end goal of your longest long run to be 8 miles. Yes, that means that your longest long run will be longer than your 10K race, but trust me — this will make the race distance seem doable and way less daunting. If you're a repeat racer (10Ks included), I would recommend starting with a 7-mile-long run and working your way up to 12 miles by the end of your training block.

How do I prep for race day?

To wind down your training, make sure to taper your miles down for at least 10 days before your race. This is where you lower the distance of your longest run over time as you get closer to the actual race, allowing you to properly rest beforehand.

When it comes to race day, the number one thing to remember is: don't go out too fast. While it's easy to get caught up in the excitement of a race and rocket off at the starting line, it won't feel good at mile 4. To ensure that you finish within your goal time, try to go out 15-20 seconds slower than your goal pace.

For example, if you have a 55 min goal time, that translates to running an 8:52 mile. I would recommend starting off your first mile at around a 9:10 mile pace and progressing from there. This will help you to finish strong and feeling your best.

Most importantly? Enjoy race day and celebrate finishing your goal!

When will the Starbucks holiday drinks for 2024 come out?

According to an Instagram post from Starbucks, new holiday drinks and snacks will come out on November 7, 2024.

Will there be holiday cups?

We do anticipate that the Starbucks holiday menu will include some new holiday cup designs! Though we don't know what they'll look like just yet, previous holiday menus over the years have featured vibrant reds, greens, and pinks, plus stars, sparkles, Christmas trees, swirls, and stripes. Typically, Starbucks' holiday cups span across hot and iced drinks. Additionally, a new lineup of reusable cups and mugs should become available!

What's missing from this year's rumored Starbucks holiday menu?

Per rumors around the Starbucks holiday menu, the Eggnog Latte, Toasted White Chocolate Mocha, Irish Cream Cold Brew, and Gingerbread Loaf won't be returning to cafes for 2024. We're especially sad to see the Toasted White Chocolate Mocha not included, though the official menu lineup has yet to be released!

When is Starbucks Red Cup Day 2024?

Though there's no official word out about Red Cup Day for 2024, our best guess – based on the Red Cup Days of years past – is it'll return mid-November. In 2023, Red Cup Day fell on November 16. In 2022, the coffee chain held the event on November 17. Both dates landed on the third Thursday of November, so we predict it to hit on November 21 for 2024. Red Cup Day is when Starbucks customers can get a free reusable red cup when they order a seasonal drink off the holiday menu.

Drinks On The Starbucks Holiday Menu 2024

NEW! Cran-Merry Orange Refresher

The Starbucks holiday menu leak reported that this brand-new Refresher is packed with sweet orange, tart cranberry and warm spice. It also has cranberry inclusions and is order-able mixed with water, lemonade or coconut milk.

Iced Gingerbread Oatmilk Chai

Chai is a totally underrated holiday flavor in our opinion. This iced drink is crafted with warm chai spices and creamy oat milk, then gets topped with even more frothed oat milk infused with gingerbread-flavored syrup and a sprinkling of spice.

Peppermint Mocha

You know it, and you love it! The Peppermint Mocha has hit Starbucks menus year after year, making it a total statement sip for the holiday season. This drink (available hot or iced) combines peppermint syrup, mocha sauce, and your milk of choice with espresso for a festive feel. It's traditionally topped with whipped cream and tasty chocolate curls.

Peppermint White Chocolate Mocha

Similar to the classic Peppermint Mocha, this bev swaps chocolate for white chocolate sauce.

Caramel Brûlée Latte

This rumored Starbucks holiday menu drink is very rich. The sweet caramel brûlée sauce totally completes the sip, along with plenty of whipped cream and crunchy lil' brûlée bits for textural variety.

Sugar Cookie Almondmilk Latte

Literally like a sugar cookie in liquid form, this super-sweet latte is handcrafted with blonde espresso (it's sweeter and lighter than Starbucks' traditional espresso shots), sugar cookie syrup, and almond milk for a little bit of a lighter effect. It's finished off with red and green sprinkles to up the seasonal vibes even more!

Chestnut Praline Latte

This nutty latte – rumored to return for 2024 – brings on notes of chestnut and praline, which is a nice, flavorful departure from the very expected peppermint you'll see everywhere come holiday time.

Salted Pecan Crunch Cold Brew

Initially introduced for fall 2024, it appears as though the Salted Pecan Crunch Cold Brew will stay on the Starbucks menu well into winter. The salted, pecan-flavored cold foam offers that classic sweet n' salty twist you'd enjoy on fall snacks like trail mix or dipped pretzels. The best part is you can now also order the cold foam in non-dairy form!

Holiday Cold Foams

Per the menu leak, Starbs will be bringing back four beloved holiday-flavored cold foamsand two new options for 2024. They're the perfect drink customization to add to your iced coffees and cold brews if you don't want to order an all-out holiday drink. See all the predicted flavors below:

• NEW! Gingerbread
• NEW! Salted Pecan
• Peppermint Chocolate
• Sugar Cookie
• Chestnut Praline
• Caramel Brûlée

Snacks On The Starbucks Holiday Menu 2024

NEW! Dark Toffee Bundt

Per the menu leak, this sweet toffee-flavored bundt will be topped with holly- and berry-shaped sprinkles. How perfect for the holiday season!

NEW! Turkey Sage Danish

This savory snack reportedly includes "turkey sausage with creamy béchamel sauce in a pastry." It sounds like Thanksgiving in a single treat, and we can't wait to try it!

NEW! Penguin Cookie

This cutie sugar cookie is decorated like a lil' penguin bundled up for the cold.

Snowman Cake Pop

Starbucks' classic vanilla cake pop gets a wintry twist with an adorable snowman face – this sweet really makes us crave the holiday season!

Sugar Plum Cheese Danish

This cream cheese-filled danish is topped with a slightly-spiced sugar plum jam. It's been one of our go-to's over the past few holiday seasons at Starbucks!

Cranberry Bliss Bar

The Cranberry Bliss Bar has become an absolute staple on the Starbucks holiday menu, and for good reason! This blondie treat is smothered in a delicious cream cheese frosting and sprinkled with orange zest and dried cranberries for added seasonal enjoyment.

What People Are Saying About The Leaked Starbucks Holiday Menu

View this post on Instagram

A post shared by Markie_devo (@markie_devo)

Though most commenters on @markie_devo's Starbucks holiday menu leak post seemed to be excited for the upcoming rumored menu items, some Starbs fans noticed a few things missing from the leaked lineup.

"Still missing eggnog 😢," someone noted.

"Where is the toasted white chocolate mocha 😢😢😢😢," another questioned.

"ALLLLLL these cold foams, and not the one people want: Irish Cream," one more commenter said.

"Ugh still no gingerbread loaf 😭," a disappointed user wrote. "Everything else looks bomb though!"

Despite the Eggnog Latte, Toasted White Chocolate Mocha, Irish Cream Cold Brew, and Gingerbread loaf not being part of this year's menu predictions, the holiday season is our favorite time of year at Starbucks. Many more users shared the same sentiment:

"So excited for all chestnut praline shaken espressos & cranberry bliss bars 🎄🎄🎄🎄," someone wrote.

"Oh hell yess all the chestnut praline offerings," another rejoiced.