4 Denim DIY Ideas to Upgrade Your Tired Old Jeans

When you finally find the right denim that fits you perfectly, you want to treasure it forever. But let’s face it — for every pair of MVP jeans in your capsule wardrobe there is a slew of outdated or ill-fitting jeans that you haven’t touched in ages. This is the denim you’ll want to DIY. Follow along below to learn the four perfect DIYS that you’ll want to master to turn average denim Instagram-worthy.

Follow along to learn the four denim DIYs that you need to know.

Distressed Denim

Distressing denim takes a little bit of time, but it’s worth it. This is a great project to work on with boring boyfriend-style jeans while you catch up on your latest Netflix binge.

Let’s take a look at the materials.

Materials and Tools:

Stretchy jeans are the sh*t, but they are not ideal for distressing. The stretchy fibers of the jeans will leave you with distressed white strands that look like a bowl of spaghetti. Stick to jeans that have a hefty weft for that classic distressed look.

Use a pen to mark where you’ll want distressed patches. Cut two lines and use a zester to help loosen the navy threads. Pull out the navy threads using pliers or a seam ripper.

Add more areas of distress by cutting slits in the jeans and distressing the edges or just taking a cheese grater straight to the denim.

Distressed to perfection.

Denim Cutoffs

Finding the perfect pair of cutoffs is extremely tricky. Our best advice? DIY your own!

Let’s take a look at the supplies.

Materials and Tools:

Pro Tip — You can always cut off more, but you can never add extra back on. This is the golden rule for creating cutoffs. Measure five inches down the inner leg of the jeans and cut off. Try the jeans on and use chalk to measure the perfect length for your body. When trimming off the extra jean, you’ll want to cut a straight line that slightly curves up once you reach the outer edge. This will give your cutoffs more of a polished look.

There is a time and a place for skin-tight stretched denim, but that time isn’t now. Use a pair of jeans that are loose in the legs — no one wants the shorts to be digging into their thighs.

Who wears short shorts?! (But not actually short, just the perfect length)

Patched Denim

Patches are a standout trend for 2017. From quirky, colorful swatches to statement slogans — we love them all. Sarah Jessica Parker was our main inspiration for this piece because, come on, she does style right :)

Let’s take a look at the supplies.

Materials and Tools:

Time to patch it up! Trace the leg of the jean on top of other jean fabric to help get the perfect width patch for your jeans. Use Fabri-Tac to glue onto the jeans and make sure you really get those edges to avoid fraying.

Patch it up and get ready to slay.

Denim on denim on denim — we love it!

Embroidered Jacket

Who can’t get behind a Canadian tuxedo? Get ready to turn all the heads with a denim embroidered jacket that is the perfect finish for any outfit.

Let’s take a look at the materials.

Materials and Tools:

Print out your stencil and trace the back of the letters with chalk. Place (face up) onto your jacket and use a capped pen to trace the letters. Remove the sheet and trace the chalk outline with a washable marker. Use a chain stitch to stitch in the phrase of your choice.

You know what they say… snitches get stitch-ed… jackets.

Boss babe fo’sho.

Dog days of denim.

Show us your latest project by tagging us on Instagram + using hashtag #iamcreative!

DIY Production and Styling: Kelly Bryden
Hair and Makeup – Misty Spinney
Models: Alyssa Rusin, Kelly Bryden, Elena Buenrostro, Rebecca Fong
Photography: Chris Andre

Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

As home prices rise, homeowners are still eager to make their house a home, allowing the DIY world to expand almost exponentially. This trendy practice gave birth to so many little-known DIY products that are affordable and surprisingly effective.

But many of these items still feel like a gamble. How long will this really last? Is it really as easy as it looks? Is it worth it?

As a self-declared cheapskate and stubborn DIYer, I tried many, MANY do-it-yourself hacks, products, and tools over the years. Of the slew of products I’ve tried and tested, a few stand among the elite. Add these products to your cart for your next DIY home project, or keep them on-hand for whenever inspiration strikes next.

Rustoleum Tub & Tile Refinishing Kit ($50)

I know this gained recent traction because a few years ago, it was available everywhere. Now? It’s a miracle to find it in stock — and withs good reason. This smelly, yet simple product gives your bathtub or dated tile a total facelift. I used this to “paint”both of my 1980s almond-colored bathtubs and shower inserts. Yes, painted. This is the budget-friendly alternative to ripping out your bathtub or shower surround. The two-step kit comes with 1) your color of choice (I picked bright white), and 2) a sealant that makes it waterproof.

Rustoleum Floor Coating Kit ($70)

Tile can be really expensive to replace and even more tedious to remove yourself. This user-friendly kit is designed to cover and seal your floor while giving it a brand new look. Our bathroom floors were also that awful off-white color, and painting them black was exactly what the room needed. The product description boasts that it can be applied to “a wide range of flooring types including ceramic tile, porcelain tile, concrete, hard wood, laminate, vinyl and more.” It comes in several colors with a matte or semi-gloss finish.

Paint & Sealant Grout Pen ($9)

Maybe your tile is in good shape, but your grout has probably seen better days. It’s not uncommon for grout to get dingy over the year, even when properly maintained. If your tile’s grout needs a bit of a touch up, this fine-tip grout pen can save you hundreds of dollars. It has a precision tip, low odor, and dries quickly for an instant refresh.

Touch-Up Paint Pen (Pack of 2 for $20)

Save yourself a headache or two and stock up on a few of these touch-up paint pens. The refillable pens allow you to keep paint inside and easily cover scruffs, marks, or scratches that inevitably happen in a lived-in home. It keeps paint fresh for up to 7 years so you don’t have to worry about the mess and hassle of finding the paint color, opening the can, and painting the wall — all for just a tiny spot. Bonus points for labeling each color so you know which room it corresponds to.

Brick White Wash Kit ($50)

If your home features brick interior accents, or you have a brick fireplace that feels dated, you can easily refresh it by whitewashing it. This kit eliminates most of the guesswork when it comes to proper measurements and application. You can customize how dark of a wash you want and easily complete this project in a week.

Stain Markers ($15)

No need to panic over scratches or stains on your wood furniture — this pack of markers and wax crayons allows you to discreetly cover up imperfections. The pack comes with a variety of shades that can be used by themselves, or in tandem to customize the color. If you’re shopping secondhand, these are a must. They revive well-loved pieces and restore them to their former glory without much effort.

Leather Repair Kit ($25)

Leather that’s been used and loved often tends to show wear and tear that seem irreversible. I’m here to tell you it’s possible to revive that beat up leather couch of yours, and it luckily doesn’t involve spending hundreds of dollars for it to be reupholstered. This leather repair kit allows you to mix the perfect shade of leather and bring your old couch back to life.

Peel-and-stick Wallpaper ($36)

Renter-friendly wallpaper has been around for awhile, but if your earlier experiences were negative, I highly encourage you to try again. Peel-and-stick wallpaper has come a long way in terms of durability, available patterns, and ease of installation. Most brands make their wallpaper in this less permanent design, which relies on a self-adhesive to hold to your wall rather than a wallpaper paste. The best part is that if you change your mind or move out, it peels right off. You can find every pattern under the sun, as well as some finishes to get your creative wheels turning. For example, this marble wallpaper/contact paper can adhere to countertops or desks for a faux marble finish that looks expensive but isn’t. Additionally, removable wall decals are hugely popular if paint isn't an option, or you’re worried about getting clean lines.

Decorative Window Film For Style And Privacy ($10)

If you live close to your neighbors, you may always be choosing between privacy and natural light. These decorative window films allow light to filter in without having your home on display to the whole neighborhood. Not to mention, some bounce light in a fun and unique way that acts as art itself. You can even find some pretty stunning “stained glass” variations that add character and charm to your home while also being practical. It’s absolutely simple to do and can even be cut to fit your specific window.

Magnetic Garage Door Accents ($17)

Curb appeal can be a big expense and headache. But small changes can ultimately make a big impact, and that’s what I love about these magnetic garage door accents. They stick right to your garage door without impeding its use, but still add a custom, high-end look. It seems silly to ever invest in a new garage door or “real” accents when something this realistic and easy exists.

We’re so quick to “buy new” rather than fix things in our home, but having an arsenal of DIY products that you can rely on to refurbish your old stuff will give you so much freedom in your home. These budget-friendly and simplistic projects will save you money, time, and effort when creating your dream space.

What are your DIY must-haves at home? Let us know in the comments and on Twitter!

Header image via Blue Bird / PEXELS

Met Gala Monday has arrived, and it's making me think about all my favorite red carpet couplesBlake 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

So we’ve already shown you how to repurpose your old stacks of magazines, but in case none of those tickled your fancy we’ve got one more DIY for you. DIY magazine wall art! Ta dah! This DIY Basic is super simple. In just five easy steps you can create wall art that is fun, original, and packed with color.

Materials:

  • Magazines
  • Canvas/wood/board
  • Hot glue sticks
  • Pattern
  • Tape

Tools:

  • Hot glue gun
  • Scissors

Instructions:

  1. Print and cut out a silhouetted shape.
  2. Tear out a bunch of magazine pages. Fold in half twice to get four small rectangles.
  3. Start to roll! Try to keep the magazine rolls as tight as possible. Tape the end to avoid it from unraveling.
  4. Hot glue your magazine roll-ups to your silhouette. Once the silhouette is covered, trim off the extra magazine pieces. This will reveal your silhouetted shape.
  5. Glue magazine silhouette to your wood board.

Time to get started! Cut out your silhouette from scrap paper.

Next you want to tear up those pages. First fold the page in half and tear down the center, then fold in half again and tear. Now you will have tons of small rectangles ready to roll.

Start at the edge and tightly roll the page into a cylinder. Secure the end with a piece of tape.

You’re going to need a lot of roll-ups ;) Try to pick magazine pages that have fun colors!

Using the hot glue gun, glue the roll ups onto your silhouette. Don’t worry about covering the smaller sections. Once you trim off the excess roll up you will have smaller pieces that will fit into those tiny spaces quite perfectly!

Trim the excess magazine to reveal your silhouetted shape. Remember, don’t throw away those tiny pieces.

Patch up those paws!

Look at those colors!

Time to mount your silhouette to a board. We used a thin wood board that we found at the art store. You can use wood, cardboard, illustrator board, etc. You could even go directly on the wall. Wait, do I see one brown hand?!

This bear is ready to hang.

I spy San Francisco! :)

We couldn’t do a post about wall art without doing a geometric pattern! Try grouping the same colors together, this gives it a fun color blocking effect.

Follow us on Pinterest for more DIY projects and let us know if you try this magazine wall art on Twitter!

This post has been updated.

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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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.

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