Here’s When To Start Training for Spring Races and Track Season

There are runners who love the cold, fresh air of winter runs and those who prefer to slow down for the season to prioritize recovery and cross-training. But those looking to run their first 5k, or are seasoned and have their first race of the new year coming up, and track athletes for the upcoming spring season need to start thinking about getting a training plan in motion. When exactly should you start training? In short, now.

Spring may feel like a long time away, but successful race seasons are built over the few weeks before.

Whether you’re gearing up for a local 5K, a half-marathon, or competitive track events, timing your training properly can make the difference between showing up prepared or burning out early. The following training timeline will help runners enter the spring season feeling ready to crush their goals.

12–16 Weeks Before Your First Spring Race

December is the time to start training for a late February/March race. This means now is the time to start building that base if you are a new runner or have taken a long time off.

This allows for enough time to gradually progress to increase distance and pace. The goal early on in training is to build a solid aerobic base. Training now allows for building that foundation while adding in   targeted workouts.

December and January running means weather and temperatures might not be ideal, but use this time for easy miles, improving strength, and working on a consistent running plan.

Track Season

While many athletes run an indoor season from January through early March, the spring outdoor track season starts in March. Again, this means now is the time to start building that base, starting in December and January.

Training Tips Weeks 1–6

The goal for the beginning of a new training cycle is to build a strong base. Schedule in easy and moderate runs, with the occasional gentle progression like intervals or fartlek runs for variety.

Gradually increase weekly mileage by no more than 10 percent per week.

The goal is three runs per week with strength training two to three times per week. Prioritize hips, glutes, core stability, and lower-leg strength—muscle groups that support efficient mechanics and reduce injury risk during later intense workouts.

Training Tips Weeks 7–12

This marks the halfway point of training for that big race or race season. For road races, tempo runs, hill work, and controlled pace intervals help develop the strength and endurance needed for sustained speed. Now is the time to add in more structured workouts and to focus on speed. This is especially the case for those preparing for track events.

Make sure to focus on recovery during these weeks as well.

Training Tips Weeks 2–4 Before Race

As race day approaches, the goal should be to sharpen performance, then taper or cut back before the big race. Track athletes need to focus on race-pace repetitions and technique work, while road racers should work on running efficiency with the goal to feel confident in their target pace.

During this time, tapering begins—weekly volume decreases while intensity remains selectively sharp. This allows the body to repair micro-damage and be ready to be at its peak for race day.

What If You’re Starting Late?

If you are starting a little bit late to the game, do not cram in multiple workouts and long runs which can lead to injury. Make adjustments and focus on an eight-week plan with the goal to balance workouts throughout each week. Those who are athletes may be able to get back into race shape in less time, but be gradual and intentional with workouts.