13 Dulce de Leche Recipes to Sweeten Life

Dulce de leche might look like caramel, but there are some pretty major differences. The sweet syrup has wayyy less sugar than caramel, and the treat most commonly associated with South America is made by slow cooking a can of condensed milk (whereas the traditional counterpart typically consists of sugar, water, and cream). You can make it in a crock pot, on the stove top, or buy it in a store. To jump-start your obsession, we’ve compiled 13 dulce de leche dessert recipes that are going to sweeten your life with just one taste.

Nothing beats brunch, especially for a special occasion like Mother’s Day. Letting mom have a few extra hours to luxuriate over bacon and coffee is a treat she’s sure to appreciate. Adding a delicious, decadent cocktail to your brunch menu makes the meal extra special. Looking to step up your Mother's Day brunch game? Here are morning-friendly cocktail recipes for the next time you want to impress all the mamas in your life.

Brunch Cocktails To Make For Mother's Day 2024

Pomegranate White Tea Fizz

For the more health-conscious, a cocktail packed with pomegranates and infused with white tea. (via Brit + Co)

"Speak Now" Spritz

Get in the Swiftie spirit with a Taylor Swift cocktail that's sure to please all your girlfriends. This one has plum liqueur and Prosecco for the ultimate flavor combo — and you can't forget about the edible glitter! (via The Spritz Effect for Brit + Co)

Summer Paloma

Nothing says summer like an easy breezy brunch cocktail, and this Paloma has the yummiest mix of grapefruit soda and tequila. I like a little extra lime juice, so don't be afraid to go crazy ;). (via Brit + Co)

Cadbury Cocktail

If Mom has a sweet tooth, you *have* to whip up this dessert cocktail. It's the perfect Mother's Day treat! (via Brit + Co)

Easy Irish Coffee

Instead of getting brunch cocktails *and* coffee, combine them into this spiked Irish coffee. One-and-done! (via Brit + Co)

Strawberry And Rhubarb Bellinis

Everyone’s favorite morning cocktail gets an upgrade with fresh strawberries. Siri, play "Pink" by Lizzo! (via Brit + Co)

Mimosa Remix

Fresh fruit gives this Grapefruit Thyme Fizz, Cherry Orange Tequila Sunrise, and Sparkling Strawberry Mimosa that perfect touch of “homemade” that shows you care, without all the fuss of making a huge brunch. (via Brit + Co)

Citrus Mezcal Brunch Cocktails

Grab a bottle of mezcal and a variety of sliced citrus, flavored sparkling sodas, and a specialty “worm salt,” known as sal de gusano, tomake these mezcal cocktails with blood orange, grapefruit, orange, and lime. (via Brit + Co)

Bloody Mary Bar

Nothing says brunch quite like a Bloody Mary, with its array of veggies, pickled goodies and hot kick that'll get you ready for the day. Host Mother's Day Brunch with a Bloody Mary bar for everyone to DIY their faves. (via Brit + Co)

Frozen Blueberry Paloma

Serve up this refreshing and unique twist on a paloma that mixes fresh grapefruit juice, blueberries, lime juice, and a splash of tequila. Consider this the ultimate pre-summer sip. (via Half Baked Harvest for Brit + Co)

More Brunch Cocktail Ideas You'll Love

Rosa Raspberry Chocatini

Toast your mom to a job well done and a life well lived with this dessert cocktail. Mix equal parts Chilled Rosa Regale RedwithStoli Chocolat Razberi Vodka, and add a rasberry garnish.

Mango Ginger Mojito

Get mom ready for summer with this rum-based brunch cocktail. I'm obsessed with the bold and bright colors! (via Signature Concoctions)

Aperol Spritz Cocktail Recipe

Keep it simple, delicious, and warm-weather friendly with this 3-ingredient cocktail. (via Salt + Lavender)

Honey Blackberry Smash Mocktail

This refreshing mocktail is made with homemade blackberry syrup, fresh mint, and honey. Spike with her favorite liquor if you prefer to go boozy! (via Pink Owl Kitchen)

Salty Dog

Made with vodka, grapefruit juice, and a splash of club soda, this classic brunch cocktail is an easy and delicious way to celebrate mom. (via A Spicy Perspective)

Dirty Shirley Cocktail

Bring back fun childhood memories with mom by serving this grown-up version of the Shirley Temple. (via Culinary Hill)

Pink Sangria with Rosé Wine

This pretty-in-pink cocktail is perfect for a brunch crowd. Not feeling the grapefruit? Swap for your favorite berries instead. (via Barley & Sage)

Empress & Tonic

Serve this tart, refreshing, and delicious tonic to the color-loving mom. Just pour 2 oz Empress 1908 Ginand 3 oz Premium Tonic Water on ice in a rocks glass. Garnish with a grapefruit slice.

Spicy Watermelon Margaritas

Just four ingredients and fresh watermelon makes this brunch cocktail a favorite. (via Cozy Cravings)

Nole Garey for Oh So Beautiful Paper

St. Germain Brunch Cocktail

Feeling fancy? Mix St. Germain (an elderflower liqueur), Cocchi Americano and San Pellegrino Aranciata Rossa with crushed ice and you have a drink worthy of a Mediterranean view. (via Oh So Beautiful Paper)

Limoncello and Prosecco Cooler

A cocktail full of sunshiny limoncello and mint — yeah, your mom wants that. The raspberry ice cubes add an elegant touch. (via Creative Culinary)

Loving these brunch cocktails? Subscribe to our email newsletter for a dose of recipe inspiration every Sunday and check out our new B+C online cooking classes for more!

This article has been updated from a previous post published in April 2014.

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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

Cinco de Mayo is fast approaching, and that means we need to start thinking about our Cinco drinks! We've given you countless ways to enjoy a margarita, but if you're looking for something different, these cocktail recipes highlight the best flavors and traditions of Mexican culture, without even a mention of a classic 'rita (okay, maybe there's a few). And as delicious as these drinks are on their own, they're even better when enjoyed outdoors with a taco in hand!

Blood Orange Citrus Mezcal

This combination of bold mezcal and blood orange soda is nothing short of magical. A traditional Mexican drink, this cocktail is even more appropriate for Cinco de Mayo as it takes on a celebratory pink hue and usually is served in a salt-rimmed glass. Think of it as margarita’s prettier cousin! (via Brit + Co.)

Grapefruit Thyme Fizz

Get a good buzz goin' without feeling like you're sipping straight alcohol with this grapefruit and thyme-infused drink. Citrus keeps this easy cocktail recipe bright! (via Brit + Co.)

Lava Flow Cocktail

This frozen Cinco de Mayo drink may seem like a fruity margarita at first glance, but it takes on bold flavors of coconut and strawberry and mixes them with white rum. The result is a refreshing sipper that'll take your brain on a vacation just before it freezes it! (via Ms. Rachel Hollis)

Lemonade Sangria

Nothing says summer like fresh lemonade. Mix some with rosé to form an ice-cold drink for your Cinco celebrations! (via Amanda Wilens)

My Own Mezcalita

To craft this lovely, colorful Cinco cocktail, shake 1.5 oz mezcal, 5 oz triple sec, 2 oz orange juice, 0.5 oz lemon juice, and 0.5 oz ginger syrup over ice. Float 0.5 oz of hibiscus concentrate over the top for flavor and visual effect, then garnish with fruits and flowers! (via Hilton Cancun Mar Caribe All-Inclusive Resort)

Grapefruit Paloma

There’s something undeniably refreshing about a paloma. Freshly-squeezed grapefruit takes this cocktail to the next level. (via Barley & Sage)

Spicy Michelada

Beer cocktails are serious crowd-pleasers, and this version is as simple to make, as it is smooth to drink. The stellar combination of Mexican beer, tangy lime and silky tomato juice is incredibly satisfying, and surprisingly refreshing! (via A Spicy Perspective)

Boozy Cherry Limeade

Picture Sonic's cherry limeade, but in cocktail form. That's what this tart Cinco drink is! The fresh fruits make this recipe an easy addition to Cinco parties, and the summer season beyond. (via Barley & Sage)

Spicy Cucumber Margarita

The spiciness of this sip is sure to start the party. To make it, add 1.5 oz Flecha Azul Reposado and 5 serrano pepper slices to a shaker, then muddle. Then, add 2 oz cucumber juice, 0.5 oz lime juice, and 0.75 oz orange juice with ice and shake. Strain well into an ice-filled, Tajin-rimmed glass, and sip away! (via Flecha Azul Tequila)

Date-Sweetened Horchata

This traditional Mexican drink can be served with or without rum – but make ours a rum one, please! (via Minimalist Baker)

Frozen Negroni Slushy

Any frozen drink is the perfect partner for Cindo de Mayo. This recipe is especially helpful for planning your May 5 party, because it makes a big batch to share with your pals! (via The Endless Meal)

Raspberry Mojito

Step this cocktail recipe up by making your own raspberry syrup! No matter what, your guests will adore this fruity, fresh drink! (via Amanda Wilens)

Basil Smash Piña Colada

It's decided: piña coladas are the vibe for this year's Cinco. We love that this recipe elevates your run-of-the-mill colada with fresh basil – and of course, flaky sea salt. (via Half Baked Harvest)

Blackberry Friesling

Frozen wine? Consider us sold. All you need to do to make this Cinco de Mayo drink is freeze some Riesling wine, then add fruity liqueur and lemon juice once it's out of the freezer. (via Salt & Lavender)

Tequila Mule

It's not Cinco if there's zero tequila. That's why you need to prep this mule drink! (via Cozy Cravings)

Refreshing Watermelon Smoothie

Watermelon and cucumber balance harmoniously in this keep-you-cool sip. It's amazing on its own to share with the kiddos, but if you're in a boozy mood, pour some tequila in this bad boy! (via Live Eat Learn)

Matcha Pineapple Drink

A single sip of this matcha-infused pineapple drink will transport you to paradise. At least, that's what you can think about during your Cinco de Mayo bash. (via Takes Two Eggs)

Will these drinks do the trick come May 5? Let us know on Twitter and follow us on Pinterest for more cocktail recipes!

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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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