‘Property Brothers’ Drew and Jonathan Scott on the New Home Decor Tool You Need to Know About

Drew and Jonathan Scott know a thing or two about decorating. As the stars of the hit HGTV show Property Brothers, they’rewell-versed in what it takes to find and design a dream place. So it was only natural that the twins channeled their expertise into co-founding a digital platform to help others attain this off-camera. Read on to learn more about their new tool in our exclusive interview with the Scott brothers.

With over 18 million fans between their five shows, Drew and Jonathan were looking for a way to bridge the gap between what aired on TV and IRL application. This is where Casaza, their new design platform, steps-in. “We understand how overwhelming and intimidating home design and renovation projects can be,” said Drew. “Whether you are designing from the ground up, or re-imagining a tired space, Casaza simplifies the process of bringing elevated design to life.” By providing a wealth of inspo through curated content, product recommendations, and designer insight, the HGTV stars provide this digitally for every step of the remodeling journey.

There are two ways they do this: with a design-led service or a white-glove option. For the first, users are given access to high-quality items selected by award-winning designers (and the brothers themselves!) to use in a reno. For Casaza Pro, consumers can get a more personalized experience that includes furniture measuring, help with tackling warranties, and more.

The best part? These services are free (seriously!), although you do have to pay for the products you buy. By having this low barrier to entry, the brothers give their users online shopping confidence in exchange for a tastefully decorated space.

While this alone could be enough to make this digital hub stand out among the crowd, the Scotts took this a bit further with a rockstar lineup of interior designers working behind the scenes. “Knowledge is power when it comes to home design. There is no shortage of destinations for home decor for today’s consumer; however, there is a strong need to educate them about how to make the right purchasing choices and how to style those products beyond the purchase for maximum impact,” said Jonathan. “Whether you’re kicking off a DIY project or hiring a professional, you’ll now have advice from top designers and home improvement experts at your side, every step of the way.”

Equipped with the resources to tackle our next home project, we quizzed the Scotts on what we should be paying attention to in terms of trends for the 2019 season. Their recommendations? A comeback of color, the resurgence of peel-and-stick wallpaper, a shift to craftsmanship, the use of vinyl flooring, and more integration of smart home products.

Will you be using Casaza? Share with us over @BritandCo.

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(Photos via Scott Brothers Entertainment )

With so much in common, there's a lot to love about Japanese and Scandinavian design. Both aesthetics emphasize neutral and earthy colors, sustainable materials, and the great outdoors (plants, branches, and solids woods). Japandi design brings the two decor trends into one happy, harmonious place, influenced by the subtle differences in each design. There's the comfort and warm minimalism of the Scandi style combined with the elegance, attention to detail and wabi-sabi, or rustic simplicity (wabi) and beauty in imperfection (sabi), of the Japanese side. Here's a look at how to achieve the look with our shoppable favorites!

Open Spaces

Image courtesy of Klein Agency

This 1930s ranch-style home in the Los Feliz Hills neighborhood of Los Angeles exudes a Japandi vibe, with its open and airy layout, beautiful cabinetry in Douglas Fir, clean modern lines, tons of natural light and high-end materials to elevate the design, all reimagined by AIA award-winning architects Klein Agency in collab with builder SITU Development.

Neutral Color Palette

Image courtesy of Klein Agency

Look for shades of white, beige, gray and earth tones to create a serene and calming atmosphere.The Klein design team was inspired by the home’s natural surroundings and sweeping views. Green tones reflect the nature outside, as do the beautiful wide plank white oak flooring by Madera. The relaxed organic bedding hint to a more Scandi hygge look.

Functionality

Image courtesy of Klein Agency

The Klein architects added two more bedrooms and additional square footage to maximize the home’s functionality and flow. Where does all the clutter go? These built-in closets offer tons of storage space so you never see any.

Minimalist Decor

Image courtesy of Klein Agency

Minimal artwork and natural elements set the scene for a quiet workspace, where focus is key. Don't be afraid to include vintage items and personal mementos too. Things that hold meaning to you are especially important.

Natural Elements

Image courtesy of Klein Agency

The windows are unobstructed throughout the home, maximizing natural light, and the decor embraces the outdoors with indoor branches and greenery (even in the shower).

Balanced Symmetry

Image courtesy of Klein Agency

Rise and shine: sleek furniture and a balanced layout, as well as limited decoration, are signature markers of Japandi design. Furniture and decor feels purposeful, like you use what you love and need.

Tranquility

Image courtesy of Klein Agency

Indoors and out, Japandi design prioritizes relaxation and mindfulness, as shown in this stunning Los Feliz home. Keep the design simple, clutter-free, and peaceful. It's all about your well-being and creating a sanctuary for living.

Shop Our Japandi Design Favorites

West Elm Olivia Pendant

This sleek, fan-like pendant makes an artistic statement in any room.

Etsy Japanese Wall Art

Japandi doesn't mean lack of color. This rich emerald print of floating cranes adds a pop to your neutral decor.

Homary Japandi Wood Outdoor Patio Lounge Chair Armchair

Sit back and relax on this solid wood + rope outdoor chair in a rustic neutral hue, perfect for a Japandi-style patio.

Japandi Natural Retracted & Extendable TV Stand

Furniture that is multi-functional is very Japandi. This piece has functional adjustable shelves, an extendable TV stand (or kids table), and is perfect for your living room, bedroom or office.

Majer Upholstered Sleeper Sofa

This minimal but unique sofa also functions as a bed, plus it has hidden armrest storage space.

Ane Upholstered Chaise Lounge

Here's your future reading spot, or the perfect perch for a zen moment with a nature view.

The Citizenry Hinoki Wood Side Table

These versatile side tables made in Japanese hinoki wood are stunning from every angle.

Japanese Wabi-Sabi Style Bird Nest Shape Lighting

Organic shapes like this geometric chandelier create a feeling of nature indoors.

EM Wabi Sabi Wave Sculptural Metal Chair with Cushion-Black

It's all in the details. From your dining room to your office, this curvy steel-frame chair is art that's functional too.

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Header image courtesy of Klein Agency

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

I'm so inspired by coastal decor in all of its renditions, from the Nancy Meyer’s-inspired coastal grandmother to elegant and coastal luxemodern, from California surf shacks to Cape Cod cottages. While coastal decor can be an all-year decor trend that combines fresh whites, soft blues and natural elements like jute, wood, and rattan, it’s around this time of year that I start to really embrace the relaxed and refined aesthetic. Here are 20 coastal accents to refresh your home for the season.

Coastal by Gray Malin

Coffee table books are a great way to bring in a coastal aesthetic. New York Times bestselling author and photographer Gray Malin is known for his aerial beach photography in the U.S. This new collection highlights coastal locations from around the world.

Spoonflower Peel & Stick Art Deco Swans Wallpaper

This removable and eco-friendly wallpaper (water-based inks and no toxins) features a swan graphic in a seaside color for a breezy addition to any room.

Aitken Flatweave Cotton Geometric Rug

This boho cotton rug also leans into the greener side of coastal decor with a fun polka dot print.

Nauvoo Dresser Mirror

Bring in natural elements like wood and rattan to keep your coastal decor casual and earthy.

Soho House Pool Towel, Nashville

Soho House uses these classic cabana stripe towels around their poois. This fade-resistant one in their signature hue is used at their Nashville location.

Surf Tribe Book by Stephan Vanfleteren

This photo book shows surf culture in a new light, showing the passion for nature and respect for the ocean that surfers universally have.

The Citizenry Meru Counter Stool

Bringing in natural elements in a refined way is a key part of coastal decor. These modern counter stools in a beautiful ethically-harvested mindi wood are handcrafted by fair-trade artisans in Jepara, Indonesia.

Pendleton White Sands Printed Quilt Set

Inspired by sand dunes against a blue sky, this machine-washable cotton quilt is a nod to the serene landscape of New Mexico's White Sands National Monument.

Indigo Surf Textile Art

This textile art features hand-cut vintage dark indigo lettering on a lighter indigo background and a small wave stitched detail. It comes with the salt oak frame and each one is one of a kind.

Blu Dot Invitation 24" Bench

Woven seating in a white oak wood frame brings in the sandy colored hues of coastal decor. Blu Dot is one of my favorite modern decor brands, and this quiet luxury bench is so lovely IMO.

Nathan James Outdoor Patio Loveseats (set of 2)

Extend your coastal decor to the great outdoors with these acacia wood loveseats and chairs with washable cushions.

Dumae Malibu 3-Piece Setting

This LA-based ceramics company designs unique pieces for casual and special occasions. Love the organic edge on these that would suit a coastal decor aesthetic.

Begonia Dining Chair

Adore the idea of these upholstered chairs in a cabana stripe around a wood dining table - so chic and fun!

World Market White Marble Shell Bookends

Marble shell bookends feel just a tiny bit kitsch without feeling too old-school beach decor. Add these to your desk or bookshelf.

Serena & Lily Jute Border Rug

Hand-tied fringe hints to a surf shack vibe while the elegantly framed jute rug keeps it more refined.

'Crowded Summer' Frame + Photograph Print

Make a statement with a beachy landscape that recalls the best of summer days.

Surf Shacks Book by Matt Titone

Find anecdotes and photographs in this book that reveals a more personal side to surfing.

Zara Embroidered Border Towel

Swooning over these cotton terry towels with an embroidered detail (an illustrated shower) and contrast border in the most perfect blue.

If Lost Please Return Me To The Sea Art Print - Digital Download

Cheeky prints like this one make sure your coastal decor doesn't get too serious.

Surf Shack: Laid-Back Living by the Water by Nina Freudenberger

Peek inside surfers' homes, from bungalows to trailers to cabins, in this bestselling design tome for coastal decor lovers.

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Images courtesy of Shutterstock + Wayfair

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