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Dearest gentle reader, if it were up to Lady Whistledown, the finest trend of the season would absolutely be the return of the cottagecore aesthetic. Bring on the floral dresses, ruching, and tulle because thanks to Bridgerton, we're glady welcoming cottagecore back into our current style rotation (if it ever left). Cottagecore has come and gone with the likes of period drama movies and TV shows á la Pride and Prejudice, Downton Abbey, and so many more. So whether you're frolicking in the English countryside, attending balls with Kings and Queens, or just simply catching up on Bridgerton season 3 from the comfort of your couch, we've got all the best dresses for the occasion that will have you looking like THE diamond of the season.
What is cottagecore?
Photo via House of CB
Cottagecore is an aesthetic or style that is inspired by "cottage living" — imagine the English countryside in the early 1900's. The clothing style is very reminiscent of a Jane Austen-inspired era with lots of feminine and flowy silhouettes. You'll notice the styles having corsets, ruffles, florals, and bows, so just think very effortlessly girly!
What are the best brands to shop for cottagecore aesthetic?
Photo via House of CB
The brands that immediately come to mind and encapsulate the "frolicking-in-the-english-countryside-while-waiting-for-your-star-crossed-lover" vibe are brands like Love Shack Fancy, House of CB, and Doen. I've personally shopped all of these and can attest that they are idyllic, gorgeous, and will have you feeling like the lead of a Bridgerton season in no time.
What should I watch to get inspired by the cottagecore aesthetic?
Photo via Netflix
Period dramas are perfect to get into this vibe, and some shows and films that I love to watch are Little Women, Downton Abbey, Pride and Prejudice, Bridgerton(obvi), and anything from the Jane Austen-era! When you watch all of these shows, you'll get so much inspiration from the way they dress and styles they're wearing. I also love scrolling Pinterest to find inpso for what to wear in order to achieve this aesthetic!
Shop Cottagecore Aesthetic Staples Here!
LoveShackFancy Floral Dress
LoveShackFancy is a brand that does cottage-core SO well! They completely nail the ruffles, florals, and femininity that we're looking for in order to achieve the cottage-core look. This mini is adorable with the ruffles and short silhouette!
Melloday Smock Dress
Anything smock will definititely help you achieve cottage-core style and this smocked dress is such a cute one! I love the length and material of this one, as well as the strings on the sleeves! Such a fun detail!
Reformation Tagliatelle Linen Dress
How could you think of cottage-core and have your mind not go immediately towards the cool-girl brand of Reformation. They are the brand to shop at for any linen pieces to achieve your cottage-core style. Plus, you can never go wrong with a simple white dress! It's definitely a staple in every wardrobe.
House of CB Rafaella Dress
This dress just screams femininity and grace; exactly what we need for this Bridgerton-inpsired aesthetic! To be honest, this dress looks like it was taken right from a diamond of the season's wardrobe! Adding this to cart now!
Free People Feeling Bonita Smock Dress
Free People is a brand that does cottage core so well but in a more understated and casual way. Like this dress above, it exudes the cottage lifestyle but more casual than you may see on shows like Bridgerton or Downton Abbey. You'll definitely get so much wear out of this staple dress!
House of CB Emmelina Poplin Dress
I have this dress after trying it on in store and falling in looove with it immediately! It's stunning quality and tulle skirt will have you feeling like a princess! Just a note-- it runs quite small so make sure to adjust your sizing to a size bigger than normal!
Abercrombie Emerson Mini
This pattern just screams English countryside to me with the beautiful vintage colors and silhouette. I would definitely pick up this one to achieve the cottage-core style on a budget!
Charles Henry Bustier Maxi
Another affordable option to achieve the same look as the House of CB dress! It checks all the right boxes: floral, bustier, maxi, and so cute! We love this one!
Reformation Cherise Linen Dress
This dress is quintessential cottage-core, Bridgerton vibes to me! It looks so dainty and regal with it being a maxi and having the most adorable puff-sleeves and bow detailing. I say add a pair of white mary-jane flats and big white bow in your hair to top off the whole look!
All In Favor Midi Dress
At only $64, you're going to want to sprint to checkout on this dress that looks like it was taken right from my Pinterest board! I love how simple it is and the blue color is perfectly on brand for our theme as well. Plus, I love a corset moment!
House of CB Petticoat Dress
Petticoat dress? Say no more, we have found the most perfect cottage-core dress ever, readers! This dress would have Lady Whistledown, herself, wanting to know where it's from!
Abercrombie Puff Sleeve Dress
Lastly, a puff sleeve dress from our favorite and affordable Abercrombie because you can truly never go wrong with anything linen or puff-sleeved. I love this one with mary-janes like above or even with a pair of white pumps to dress it up!
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Brit + Co may at times use affiliate links to promote products sold by others, but always offers genuine editorial recommendations.
Lead image via Netflix.
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
The birds are chirping, the grass is getting greener, and the sun is starting to feel warmer; so obviously the girlies are putting on their cutest sundresses. We don’t make the rules – but as soon as the temperature outside creeps above 60 degrees, you have your kitchen windows open in the afternoon, and unexpectedly find yourself baking more than usual it’s simply a right of passage that your wardrobe has to transition from sweaters and comfy pants to flowy, airy maxis and minis alike.
Sundresses are the ultimate springtime uniform. While they make you look more put together than meets the eye, the coquette nature of this dressing trend is way more relaxed than you would imagine. At a glance, you’re absolutely elegant, when in reality, you saved so much time getting ready in the morning because instead of formulating an entire outfit, you only had to put on one article of clothing before walking out the door for the day.
With wearability from day to night, the versatility of a sundress makes it an outfit that you can wear on repeat so long as the weather permits. Finding an option that you feel most comfortable in is essential for ensuring that you can ditch pant legs for a few months and feel like you fit in with the cast of Little Women. Whether you prefer a prairie-style white midi dress, or a loud floral print, we’ve found the best summer sundress for you available to shop in our picks below.
Shop Sundresses Here!
Praerie Julia Dress
If you’re leaning into your Deeper Well era this summer, look no further than this flowy maxi dress that’s fit for Ms. Kacey Musgraves herself. Whether you plan to frolic through a field, embrace your inner coquette cowgirl, or simply want to lounge at home while feeling more luxurious than usual, this cotton schiffli piece needs a home in your closet.
Current Air Floral Puff Sleeve Dress
The 80s are back, baby! This loudly printed dress is bright and beautiful in all its puff-sleeved glory. You can dress it down with some sweet sneakers, but we do love a strappy sandal moment like above, too! This open back beauty is on sale from $125 to $100.
Hutch Bandeau Romper
If you are worried about chafing in a dress, or an unexpected gust of wind, this loose-fitting romper is a perfect alternative to a traditional sundress. Because it’s so flowy, it gives the illusion of being a mini dress and is offered in 3 different lively prints that are perfect for spring and summer.
Hollister Channeled Open Back Skort Dress
In more romper goodness, this little number from Hollister is everything. The open back makes it even more breathable, while the corset-esque top gives you that romantic, Bridgerton vibe that's so fun for the summer! Content Editor Haley Sprankle has this in blue, and she definitely recommends!
Knyt Studios Long Sleeve Scarlett Maxi Dress
After stumbling upon this sophisticated knit maxi dress, it was immediately added-to-cart. The material is airy enough that you’ll be cool enough to wear this gorgeous piece during the day, and the open back also contributes to temperature control, while also bringing a sexy element to this sundress which makes it the perfect day-to-night option.
Hollister Chiffon On-Or-Off Mini Dress
Hollister does it again with this versatile mini dress! Haley just recently wore hers in Paris, and it was the loveliest little dress to walk around all day and still look cute in! You can just grab your adorable arch-support Rothy's or your fave sneakers and go with this stunner!
Varley Maple Dress
Ever wish you could leave the house in only your favorite oversized tee and call it a day? Thanks to Varley, now you can — and in style, too. Made from the brand’s signature DoubleSoft fabric, you’ll experience unmatched comfort in this above-the-knee dress that also features a waist cinch with toggles, seam detailing, and pockets (score!).
Abercrombie Puff Sleeve Midi Dress
Another Haley fave, she told me this silhouette from Abercrombie is the most flattering of any dress she owns. This blue toile pattern is lovely for spring and summer, but they have other options like sage green floral or black-and-white polka dots.
Altar'd State Addison Floral Maxi Dress
Florals for spring? Groundbreaking! We love the details on this cheery warm-weather maxi; bow shoulder ties, a smocked bodice, and a sweetheart neckline have us dreaming of sun-kissed days and breezy nights in this dress.
Free People Feeling Bonita Midi
As the name suggests, this sundress will have you feeling bonita. There are truly endless ways to wear this backless midi dress; try it as a beach coverup, a casual lunchtime outfit, or as your uniform for vineyard visits this summer. With 7 different colorway options, there’s something for everyone.
American Eagle Puff Sleeve Button-Up Mini Dress
We love this dress for spring and summer jaunts – priced at $50 it won’t break the bank and the design of the silhouette is intentionally flattering. Buttons down the front and a shorter hemline give the illusion of long legs, while a tie at the back of the dress works to cinch your waist. This vintage-inspired number is so easy to feel dressed up in while maintaining comfort during long wear times.
Abercrombie Traveler Mini Dress
Attention all active girlies, you’re going to want this dress. Different than other workout dresses on the market, Abercrombie’s Traveler dress disguises itself as a sundress that feels a bit more formal thanks to elevated floral, polka dot, and striped prints. Whether brushing up on your pickleball skills or afternoon happy hours are on your summer bucket list this summer, the multifunctionality of this active dress with built-in shorts is unmatched.
Target Women's Maxi Sundress - A New Day
Affordable and size-inclusive, this sundress is only $40 and offered in a size range of XS to 4XL. Thanks to the supportive smocked bust, you can opt to go bra-less in this plunging, spaghetti-strapped maxi dress. Offered in classic black, and an electric green, we love the ease of this dress – did we mention it has pockets, too? Talk about bang for your buck!
Abercrombie Emerson Tie Strap Maxi Dress
In case it's not clear, we're big fans of bows over here — especially as a statement detail on a dress! This simple cut is great for all your springtime soirees and summer picnics! It comes in a black-and-white floral as well, but if a pattern isn't your speed, you can snag this in a bold red instead.
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Header image via Free People
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