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(Photo via David Bennett/Getty, Samir Hussein/WireImage)
The holiday season offers plenty of opportunities to get dolled up to celebrate. We apply the most dramatic makeup looks and change up our coifs (with sparkling accessories to boot) for all the special occasions on our social agendas. While some might consider this time of year to be blowout season, centering around straighter, smoother styles, there are also plenty of ways to highlight textured tresses. To get into the spirit of the season, a few of our favorite celebrity stylists shared their go-to holiday hair ideas, with a variety of curl patterns in mind.
1. Serious Sparkle: This crystal-encrusted look that Vernon Francois crafted for Amandla Stenberg is sure to steal the spotlight without much effort. “This is an amazing way to upgrade your ponytail by using accessories on the front part of your head,” he says. To nail the look for yourself, slick your strands back into a high pony with a little bit of gel and tease out the texture of your tail. “Remember to give lots of volume to the ponytail, this makes for a better statement,” he says. Finish the look with lots of crystal-covered bobby pins, like the Kitsch X Justine Marjan Classic Rhinestone Bobby Pins ($49) or the Sincerely Jules by Scünci Crystal And Pearl Bobby Pins ($8). (Photo via Amanda Edwards/WireImage/Getty)
2. All Tied Up: Scarves are synonymous with the season, but they can also serve as an exceptional accessory for your hair, according to New York-based stylist and Ouidad Curl expert Jessica O’Brien. To achieve a style like this one that Crystal Starr wore, start with damp hair and slather on a layer of Ouidad Curl Quencher Hydrafusion Intense Curl Cream ($26) and add the Moisturizing Styling Gel ($26) on top. Diffuse hair until it’s dry and add sheen with Ouidad’s Shine Glaze Serum ($20). Next, slick the sides with the curl cream, section out the bang, and brush the rest of the hair into a loose ponytail using a WetBrush Shine Enhancer brush ($12). “A quick way to get smooth hair after it’s [been] styled is to run hot water over a boar bristle brush,” she notes. “The wet brush helps to smooth the hair back nicely.” Loosely wrap a hair tie or elastic around the hair once and finish by adding a headband or silk scarf — like the AEO Blush Velvet Headband ($13) — that matches your ensemble. (Photo via Allen Berezovsky/WireImage/Getty Images)
3. Haute Half Up, Half Down: This versatile ‘90s look has proven its range from casual cool to formal and fabulous, depending on the outfit you pair it with. For Janet Mock’s turn on the red carpet, stylist Andrew Fitzsimmons prepped her curls by applying TIGI Catwalk Curls Rock Amplifier ($19) before drying them with a diffuser. After sectioning the hair from ear to ear, he smoothed the top half into a small ponytail, adding a little ORS Olive Oil Edge Control Gel ($5) to tame any flyaways. With a spritz of hairspray, he finger-combed the rest of her curls to boost body. But the pièce de résistance came courtesy of a Chloe + Isabel Bun Cuff ($48) used to cover the ponytail’s hair tie. “[It] gives this look a little extra festive touch,” he says. (Photo via Andrew Fitzsimmons)
4. Basket-Weaved Bobby Pins: According to Creme of Nature stylist Kara Williams, the lead-up to the holidays is the best time to go red. In fact, that’s how she started this look with a bit of the brand’s Moisture Rich Hair Color with Shea Butter ($6) in Vivid Red. While you can work with your own natural texture, you can also change up your curl pattern by applying the Heat Protector Smooth & Shine Blow Out Creme ($7) before blow-drying it straight. After drying, curl your tresses with a wand and break them up a bit with the Coconut Milk Essential 7 Treatment Oil ($6). Next, use the Coconut Milk Edge Tamer ($7) to smooth the right side of the hair, securing it in place with gold accent pins. Finally, apply the edge tamer over what’s already been slicked down, creating an eye-catching basket weave effect secured with more gold pins. (Photo via Creme of Nature)
5. Split Decision: If you prefer something a tad more low key, this look that Jessica Williams recently wore can “add a little holiday spirit or ‘living the best life’ flair” throughout the year, according to celeb stylist Tym Wallace, whose work has been seen on the likes of Taraji P. Henson, Tiffany Haddish, and Mary J. Blige. After washing and conditioning, he suggests starting by making a deep side part and then applying Creme of Nature’s Pure Honey Moisturizing Whip Twisting Cream ($8) to damp hair and using the Texturizing Curl Setting Lotion ($8) as you two-strand twist the hair. Once dry, release the twists with your fingers and use a pick to define the parted hair, combing along each side of the part to create stacked coils or fluff them out further for added volume. Finish the look with a touch of the Pure Honey Moisture Infusion Edge Control ($5) for added hold. (Photo via Slaven Vlasic/Getty Images)
6. Simple Yet Sophisticated: Stylist Eloise Cheung, who counts Awkwafina, Victoria Justice, and Chavi St. Hill as her clients, offers an elegant updo idea that looks similar to Zazie Beetz’s that you can achieve when you’re in a time crunch. Begin by prepping damp curls with a dollop of John Masters Organics Volumizing Foam ($28) and diffusing with the T3 Micro Cura Luxe Dryer ($285) and Soft Curl Diffuser ($30). Once fully dry, pull the hair into a loose ponytail just below the crown and begin to twist into a bun, leaving the ends out. Next, secure the bun with French hairpins and arrange the curls to your liking, pulling a few shorter pieces out to frame the face. To lock everything in place, finish with a blast of R+Co’s Outer Space Hair Spray ($17). “It will make your look last until the end of the holiday party,” Cheung says. (Photo via Hector Retamal/AFP/Getty Images)
7. Gold Standard: Ifyou have braids, twists, or another protective style to keep your ends intact, a bit of gold can add extra glamour to your holiday party look. Need proof? Check out how Francois added some light-reflecting accents to pair with Lupita Nyong’o’s gown. “I knew we wanted to use gold string [but] in what capacity that was not clear until we started binding it around a handful of the Senegalese twists,” he shares. “This is also a great look if you’re at the end of wearing this hairstyle [because it’s] such a [gorgeous] way to take it to the next level before you take them out.” Gather a few braids or twists into one-inch sections throughout the hair before wrapping Magic Collection’s Gold Braid String ($1) around each section, crisscrossing down the length (closely or more spaced out, you choose), and triple knotting at the ends to tie it off securely. (Photo via Taylor Hill/Getty Images)
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Met Gala Monday has arrived, and it's making me think about all my favorite red carpet couples — Blake Lively and Ryan Reynolds, Shaun White and Nina Dobrev, Tom Holland and Zendaya (who's co-chairing the Gala this year!). But one of the couples at the top of my list is Miles and Keleigh Teller. This couple (who's BFF's with Taylor Swift, by the way) never miss a hot red carpet look but they're also so sweet and goofy. Fingers crossed they show up at the Gala tonight, but until then, keep reading for their cutest relationship moments!
Miles Teller and Keleigh Teller's Full Relationship Timeline
Image via Jason Merritt/Getty Images for MTV
May 11, 2013 — Miles Teller And Keleigh Sperry Meet
Miles Teller and his future wife Keleigh met at an after party for The Black Keys in 2013, and immediately clicked. "I told my buddy, 'I think I'm going to be with this girl for a long time,'" Miles tells People in 2017.
He also told Vogue in 2019 that he knew she was the one right after they met. "Keleigh had caught my eye early in the night, and we talked," he says. "I didn't think it went well, but after a few more attempts, I got her to dance with me, and a week later, we went on a date."
“He was so charming and charismatic,” Keleigh tells Vogue. “I adored him from the first moment we met.”
Image via Keleigh Teller/Instagram
August 20, 2017 — Miles Teller Proposes To Keleigh Sperry
While on a trip to South Africa, Miles Teller proposed to Keleigh, starting the next chapter of their life! Except, the proposal didn't initially go as planned. "You do a coffee break after you do the morning sunrise safari and I said, ‘OK, wherever we’re going to be at, tie a rose to a tree and then put this note [with the day we started dating and the day we got engaged] on there,’" Miles says on an episode of Tonight Show Starring Jimmy Fallon. "So, we had our coffee break and she sees the flower [and] she thought someone had died. She thought it was an in memoriam kind of thing, and I’m just, like, staring.”
"I'll never get the image out of my head of him down on one knee with a tear in his eye," Keleigh told People. "He really thought about every detail and was so nervous!"
Image via Pascal Le Segretain/Getty Images
September 1, 2019 — Miles and Keleigh Teller Get Married
I thought this relationship couldn't get any more perfect, and then Miles and Keleigh Teller ended up getting married in Hawaii. The dreamy ceremony took place on Maui, and in addition to a beautiful Monique Lhuillier gown, Keleigh wore a necklace from her mom that all her sisters also wore when they got married. (Don't mind me, just brushing a tear from my eye!)
Image via Gareth Cattermole/Getty Images for BFI
September 1, 2020 — Miles Teller and Keleigh Teller Celebrate Their Wedding Anniversary
Everyday is a good day to celebrate your partner, and anniversaries are even more of an excuse! To celebrate their one-year, Miles and Keleigh Teller spent some time oceanside. "Happy 1 yr anniversary to my all-time love @keleighsperry," Miles tweeted. "You and me til the end, baby."
"1 year ago, till the end," Keleigh Teller said in her own Instagram post.
Image via Jason Merritt/Getty Images
December 21, 2020 — Miles Teller Reveals Keleigh Teller Always Has His Back
While speaking with Men's Health at the end of 2020, Miles revealed just how strong his marriage to Keleigh had become (and how they added a lemon tree, hydrangeas, and roses to their backyard!). "She keeps me calm. It's pretty great," he says. "We are really great. Once you get married and you make that ultimate commitment, life is just a lot less stressful. You just know that person is always going to be there."
Image via Christopher Polk/Getty Images for MTV
February 14, 2021 — Keleigh Teller Celebrates Valentine's Day
To celebrate their second Valentine's Day as a married couple, Keleigh wrote a beautiful message to Miles on Instagram. "8 years of being your valentine," she says. "I love you, the one I want to go through time with." I cannot get enough of this couple! Swoon!
Image via Alberto E. Rodriguez/Getty Images
May 25, 2021 — Miles and Keleigh Teller Vacation With Shailene Woodley and Aaron Rodgers
In addition to the critically-acclaimed Top Gun: Maverick and Whiplash, you probably recognize Miles Teller from the Divergent series. Well, apparently he still keeps in touch with his co-stars, and this vacation proves it! Ahead of the summer of 2021, Miles and Keleigh Teller took a trip to Hawaii with Shailene Woodley and her then-boyfriend Aaron Rogers (of Green Pay Packers fame).
Image via Jason Koerner/Getty Images
September 1, 2021 — Miles Teller and Keleigh Teller Celebrate Their 2nd Anniversary As A Married Couple
This social media savvy couple celebrated each other on their second anniversary, and their messages were the sweetest yet! "2 years ago today, I married the woman of my dreams," Miles tweeted. "There isn't a day that goes by where I'm not reminded of how much I truly love and adore you. Thank you for your kindness and unconditional support, Keleigh. I would be lost without you."
"Happy anniversary my booshki," Keleigh wrote on Instagram. "Not sure how to put 8 years into 10 photos but I love you forever more thanks for being a stud of a husband, I adore you."
Image via Dia Dipasupil/Getty Images
November 15, 2021 — Miles and Keleigh Teller Star In Taylor Swift's Music Video
All of Taylor Swift's music videos are amazing in their own right but my personal favorite is "I Bet You Think About Me" from the Red (Taylor's Version) era. The costumes are beautiful, Blake Lively's direction is perfect, and the fact that Miles Teller and Keleigh Teller are in the video makes it even better!
"So grateful to Miles for being the greatest dance partner and friend to me," Taylor wrote on Instagram at the time. "And @keleighteller, who is the coolest living human on planet earth. The bride was willing to risk it all."
Image via Frazer Harrison/Getty Images
May 5, 2022 — Miles Teller's Wife Keleigh Celebrates Top Gun: Maverick
Top Gun was one of the hottest movies of 2022, and to celebrate its release, Keleigh showed up for her husband time and time again! "Loving the Rooster love! Miles says thank you to everyone who has seen the film and he shares in this moment with you," she says in one Instagram post, captioning another, "Just.. memories. so proud of you all. Congrats!!"
Image via Lia Toby/Getty Images for Paramount Pictures
July 20, 2022 — Keleigh Teller Asks Miles Teller To Shave His Mustache
As much as Top Gun fans loved Miles Teller's mustache (and how much it made him look like his onscreen dad Goose, played in the original film by Anthony Edwards), Keleigh Teller wasn't a huge fan. "My wife made me shave it immediately [after filming wrapped]," Miles joked with People during the summer of 2022.
Image via Monica Schipper/Getty Images for Netflix
October 1, 2022 — Miles Teller Hosts Saturday Night Live
On the heels of the Top Gun craze, Miles Teller hosted SNL during the fall, and Keleigh was just as excited as him!! "I adore you, thank you for making this week what it was @rebeccaannes @colinjost @fayedunaway etc. you make dreams come true," Keleigh wrote on Instagram the next day.
"So proud of you ❤️🔥," she wrote in another post.
Image via Phillip Faraone/Getty Images for Paramount Pictures
February 2, 2023 — Miles Teller and Keleigh Sperry Star In A Super Bowl Commercial
There aren't many Super Bowl commercials I can remember from the last few years, but the Bud Light ad with Miles Teller & wife Keleigh is one of my favorites! The ad really highlights how much fun this couple has as they dance around and have fun together. "There's a lot of improv," Miles tells People. "We did go to a rehearsal, just to be professional about it — but in the back of my head I was kind of figuring…I kind of knew the moves I wanted to do."
"It's really been an incredible year for both Keleigh and I, not just professionally but personally," he continues. "When Bud Light came and wanted us to be a part of a Super Bowl commercial, I mean, that's the top of the mountain as far as these things go. We always look forward to watching them."
Image via Keleigh Teller/Instagram
May 27, 2023 — Miles and Keleigh Teller Watch Taylor Swift's Eras Tour
I was over the moon when I realized I was at the same Eras Tour show as Keleigh and Miles Teller! The couple, along with Aaron Rodgers, attended two of Taylor Swift's three concerts at the MetLife arena in East Rutherford, New Jersey. They were a blast! "48 hours in ERAs heaven," Keleigh says on Instagram.
Image via Neilson Barnard/Getty Images
February 20, 2024 — Keleigh Sperry Celebrates Miles Teller's Birthday
I love birthdays just as much as other major holidays, and turns out Keleigh Teller loves them too! (Just, not as much as she loves Miles ;)). "Happy 37th birthday to my Phila-Florida-jersey-boy, you hung the 🌙 ," she says on Instagram. "Keep on flying, I’ll stand by and watch you shine forever."
Image via Miles Teller/X
April 30, 2024 — Miles And Keleigh Teller Dress Up In Honor Of The Fall Guy
After Ryan Gosling dressed up as Beavis during SNL and the premiere of The Fall Guy, Miles Teller and Keleigh Teller put their own spin on the costumes. Miles posted the photos to X with nothing but a rocker hand emoji as the caption.
Who is Miles Teller's wife?
Image via Emma McIntyre/Getty Images
Miles Teller's wife is Keleigh Teller, who is a professional model and has starred in music videos like Opeth’s “The Devil’s Orchard" and Taylor Swift's "I Bet You Think About Me (Taylor's Version)."
How did Keleigh Teller and Miles Teller meet?
Image via Randy Shropshire/Getty Images for CAA
Miles Teller and Keleigh Teller met when they showed up to the same after party in 2013. It really goes to show that you never know where you'll find the love of your life!
Do Miles and Keleigh Teller have kids?
Image via Amy Sussman/Getty Images
No, Miles Teller & wife Keleigh don't have kids — but they do have a French bulldog named Bugsy!
What's your favorite moment from Miles and Keleigh Teller's love story? Check out our Facebook for more news on your favorite celebrity couples!
Lead image via Lia Toby/Getty Images for Paramount Pictures
Gorgeous Hairstyles to Simplify Your Mornings
Fall mornings have arrived and with the craziness of the season, it can be a doozy to get out the door on time. In the past, you might have rushed your daily dose of caffeine and let your beauty routine suffer. Not this year! It's time to unlock another time-saving hack: 15-minute gorgeous hairstyles that will complement your natural locks.
In partnership with Ulta Beauty, we'll guide you through the products and styles that make it easy to start each day feeling fresh, beautiful, and totally yourself. Whether you were born with extra volume or fine and silky strands, it’s time to conquer the busy season without compromising self-care.
Ready? Select the hair type closest to your own and we’ll show you what’s next!
Curly: Exposed Bobby Pins
Curly: Exposed Bobby Pins
Calling all curly-haired babes! Your volume and bounce are meant to be shown off. We’ll help you do this with an easy starburst-inspired look.
Step 1: Grab a curl enhancer for maximum shine and minimum frizz. Our go-to is Redken Curvaceous Wind Up because it always gets the job done for a variety of different curl types. You can spritz this all over your locks when they are wet or dry.
Step 2: Sweep back the side of hair you’d like to pin. If you have a side part, choose the side with less hair or volume.
Step 3: Apply a wax to the section of your hair you’ve pulled back. This will help to mold your hair and maintain a good shape. Plus, you’ll avoid flyaways throughout the day.
Step 4: Grab a brush with thicker bristles to help smooth the wax through your hair until it is no longer visible.
Step 5: Time to add bobby pins! For darker hair, we like to opt for lighter pins that will provide a bit of contrast. After all, you want to show off that starburst! Start by creating an “X.”
Step 6: Add a third bobby pin your hair that intersects the middle of your “X” vertically. Finally, finish the look with a fourth bobby pin that intersects your shape horizontally.
Looking good, girl! Let's take on the rest of the day and show off those curls.
Wavy: Half-Up High Pony
Wavy: Half-Up High Pony
Wavy-haired goddesses, unite! Time to embrace your relaxed and effortlessly cool vibe. This half-up high ponytail is made for you.
Step 1: Grab your favorite dry shampoo and apply to the roots of your hair. Gently massage the powder into your hair until it is no longer visible. Bye-bye, grease; hello, volume!
Step 2: Use a texturizer to enhance the natural shape of your hair. Paul Mitchell Invisiblewear Undone Texture Hairspray will keep your locks soft, tousled, and in place all day long.
Step 3: Time to start your updo. Use your fingers to pull back the portion of your hair you’d like up.
Step 4: Secure your high pony with a clear elastic band and tighten for good measure. Very sassy!
Step 5: Finally, elevate your ‘do by wrapping a thin piece of hair around the elastic band. Secure with a bobby pin that matches your hair color.
Ta-da! You’re officially killing the morning routine game.
Straight: Faux Blow Out
Straight: Faux Blow Out
Straight-haired ladies: Get ready to work those smooth and shiny strands! This faux blow out will be a snap for you.
Step 1: First off, learn to embrace your new best friend: dry shampoo. You’ll want something that gives you extra volume and eliminates oil, especially if your hair is a bit finer. We love Living Proof Perfect Hair Day (PhD) Dry Shampoo because it always leaves us feeling fresh and clean. Start your routine by applying this generously to your roots and gently massaging until no powder is visible.
Step 2: Using your fingers, section out a piece of your hair. Separating your hair into sections will speed up the process!
Step 3: Use a round brush to smooth the piece of hair from underneath.
Step 4: Grab your blow dryer and add a concentrator nozzle. As you work your round brush through your hair, dry the hair back and forth for about 20 seconds. Brushing your hair up will give you the body you’re looking for. Continue to section your strands out and repeat steps 2-4 until you’ve styled all of your hair.
Step 6: Seal the deal by adding a hairspray under your roots for extra *oomph* and hold.
SLAY! You are bound to turn heads for the rest of the day.
There ya have it! Now you’ve got everything you need to conquer those busy fall mornings. Remember: It’s all about embracing the advantages of your hair (shine! volume! texture!) by choosing quick styles and products that will enhance your natural locks.
PSST: Lucky for you, you can grab the beauty steals you need at the Ulta Beauty Gorgeous Hair Event for up to 50% off (online or in-store). Now is the best time to discover your best hair.
What are your go-to styles for a quick morning routine? Share with us on Twitter by tagging @BritandCo and @ultabeauty.
Photographer: Kurt Andre
Design Assets: Rebecca Fong
Hair and Makeup: Meagan Major
Models: Lena O’Neal, Kara Schab, & Huyen Le
If there’s one thing about the weather outside warming up, it’s that it has us itching to wear all white and only white. Because of the “no white before Memorial Day or after Labor Day '' rule that was put into place who knows how long ago by we don't-know-who, the color doesn’t get a lot of love during the winter months, but wearing all white is SUCH a vibe. However, thanks to this rule, all-white ensembles are always reminiscent of long summer days that lead into long summer nights.
In fact, wearing all white is such a striking fashion moment that ‘white parties’ have become a popularized summer event thanks to mentions in the media like Gossip Girl’s acclaimed Hamptons white party, or RHOBH’s Kyle Richards’ annual ivory-only summer soiree. Even if you aren’t a part of New York’s elite or a housewife in Beverly Hills, that doesn’t mean that you can’t partake in this seasonal trend, too.
Flowy dresses, linen sets, eyelet details, and delicate cuts all bring so much versatility to the soft colorway that is white. If you’re feeling inspired to host your own white party this summer, or if you already have a few on your calendar to attend, find our top apparel selects that fit the theme below.
Shop White Party Outfits Here!
H&M Linen Blended Pants
These pants are so effortlessly cool, both literally and figuratively. The wide legs, oversized back pockets, and low waist keep them on-trend, while the breathable linen fabric makes them perfect for hotter temps. Not to mention, they’ll pair easily with just about every top that’s already in your closet.
Sabo Skirt Marita Dress
Want to know how to look super chic with minimal effort? This delicate maxi dress is your answer. The dramatic ankle length of this dress makes it an obvious choice for nighttime white parties, but the playful back cut-out and tie maintain the youthful energy that comes out in all of us during the summer.
Current Air Cara Sleeveless Pleated Mini Dress
If you are as obsessed with tenniscore as we are following the premiere of the Challengers movie, then this mini dress is the white party ‘fit for you! The drop waist and subtle ruffled collar detail make it feel like it could be worn court-side if the party you’re attending happens to have a net and a few extra rackets handy; you’ll be sure to channel your inner Zendaya in this piece.
Diarrablu Satu Dress
Caftan dresses are the best for keeping you cool while still making you look majestic af. This one-shoulder shift dress has gorgeous details including monochrome appliques and a scalloped slit that sits beautifully on all body types. Available in a size range of XS to 3XL, it beautifully fuses elegance and comfort for a timeless look that transitions seamlessly from season to season.
Cupshe Ivory Textured Square Neck Lace-Up One-Piece
If your white party doubles as a pool party, then showing up in an ivory one-piece is a must. The full coverage bum will keep you feeling secure, while the lace-up back invites an element of edginess to this modern take on a classic bathing suit.
Showpo Tommy Two Piece Set
If I were to go to a white party this summer (read: someone please invite me to your white party this summer), then I’d wear this matching set. I love that it comes off as fashionable thanks to the on-trend sheer element and flattering fabric composition while feeling as comfortable as pajamas.
Praerie Margaret Dress
This high-low dress is simply stunning. With a square neck, romantic floral design, and puff sleeves, the Margaret dress is playful yet sophisticated and can be dressed down for lunchtime get-togethers, or styled more formally for evening events.
Petite Plume Women's Silk Pajama Set
Once the party is over and you’re ready to slip into something a bit more comfortable, this milky white set made from 100% mulberry silk will make you feel beyond luxe. The quintessential, timeless silhouette is sure to turn heads, so much so that if you throw this set on while your guests are still present, they’ll get the subtle hint that it’s time for them to go home; only after they ask where your set is from.
Abercrombie Curve Love A&F Sloane Tailored Short
Look and feel posh in a pair of tailored shorts if a dress just isn’t your thing. Abercrombie’s pleated highrise shorts bring an element of functionality to white party dressing. These shorts feature front and back pockets for your trinkets, belt loops that provide the opportunity for accessorizing, and a partially elasticated waistband offers extra comfort.
Pistola Grover Short Sleeve Field Suit
This jumpsuit is giving stylish mechanic, and we’re totally here for it. The all-white colorway offers an elevated, yet essential appeal to this all-in-one outfit. To make it feel a bit more feminine, pop the collar, roll up the pant legs, add some kitten heels, and as many accessories as you can handle.
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Header image via Praerie
A 5K is a 3.12 mile race, and it's one of the most popular distances around the world for hobby joggers and elite athletes alike. Unlike a half marathon or full marathon, the 5K leaves you feeling tired, but able to actually walk afterwards — and with the same sense of accomplishment. Some seasoned runners may look down on the 5K, but I'm here to tell you that it's no small feat. In fact, in my 14 years of competitive running, the 5K was my main focus for 12 years.
If you're looking to run your first 5K and have no background in cardio or endurance sports, a simple google search for “beginner 5k workouts” will lead you to dozens of workout plans. While I have coached true beginners, my coaching specialty is with more intermedia runners, or runners trying to run their fastest 5K. You don't have to be a standout athlete or elite runner to set goals, and there are some simple steps everyone can take to get faster. Heres how to train for a 5K race, the Paxton way.
Photo by RF._.studio/PEXELS
The first step to bettering your 5K is to pick a race and sign up for it — most cities have a few 5K to choose from each weekend, so there should be plenty to choose from. Having a race on the calendar ensures you won’t skip out on your training. I recommend giving yourself 8-10 weeks to properly train.
The best 5K training plans, in my opinion, include 4-5 days of running a week. Every week should include:
- One or two speed workouts
- A few easy jogs
- A long run
You should never run hard or fast two days in a row — easy jogging and rest between speed workouts are both essential for rebuilding muscles damaged with hard workouts. Here's how each of the three main training workouts should go.
Photo by cottonbro studio/PEXELS
Speed Workouts
Every speed workout should begin with a 5-10 minute jogging warm up and a 5-10 minute jog/walk cooldown. This will help ensure you do not pull or strain any muscles.
The actual "speed" part of speed workouts can go one of two ways:
- Run 2-3 minutes at a harder 7 out of 10 effort, with a standing or walking rest of 2-3 minutes between each push.
- Run 6-8 repeats of a steep hill for 45-60 seconds in length with a walk back down, before repeating again.
Note: These are not sprint workouts, and you should never push yourself so hard that you're lying on the ground gasping for air afterwards.
Easy Jogs
Easy jogs should be kept at a conversational pace, so this would be a good time to grab your girlfriend or hop on the phone if you want some company. The best jogs should be about 2-3 miles in length, or 20-35 minutes in duration.
Photo by Andrea Piacquadio/PEXELS
Long Runs
Long runs are arguably the most important workout of the week, and anyone trying to better their 5K time should make sure to include them in their training plan. Like the name suggests, a long run should be your longest run of the week. Your longest run can be anywhere from three miles at the beginning of the plan to 12 miles if you're an experienced and seasoned vet. I recommend starting with 3 miles at the beginning of your 8-10 week plan and working your way up to 5-8 miles by the end. You should do this by adding one half to a full mile each week. Although it may sound silly to run 8 miles in order to run a 3.1 mile race, this will help build your endurance more than any of your other weekly runs. Having endurance will make the race seem easier, and I can guarantee you'll pass people left and right in your final mile.
Note: You should also have at least 10 days between your longest long run and your 5k race so that you can feel as fresh as possible on race day.
Photo by Blue Bird/PEXELS
The most important thing to remember on race day is to not go out too fast. If you sprint the first mile, the rest of the race will be miserable. Race day adrenaline will make you jittery and willing to sprint at the start, but working on controlling that will ensure a better race experience. Try to make your second and third mile faster than your first and give it all in the last .1 mile. After you’re done, soak in the race day atmosphere and grab a free banana! Don’t forget that the post race pain is temporary and remember not to sign up for another race while on an endorphin high!
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Header image by Ashvin Praveen/Dupe