# How to Train for a 5K, 10K, Half Marathon or Marathon With Asthma

Page: https://stenobird.com/podcast/athlete-with-asthma-show-7074011/how-to-train-for-a-5k-10k-half-marathon-or-marathon-with-asthma
Text version: https://stenobird.com/podcast/athlete-with-asthma-show-7074011/how-to-train-for-a-5k-10k-half-marathon-or-marathon-with-asthma.md
Podcast: [Athlete with Asthma Show](https://stenobird.com/podcast/athlete-with-asthma-show-7074011)
Published: 2026-03-27T13:00:00+00:00
Episode link: https://www.athletewithasthma.com/podcasts/athlete-with-asthma-show/episodes/2149184801
Audio file: https://app.kajabi.com/podcasts/medias/2149184801.mp3
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JSON: https://stenobird.com/v1/public/podcasts/athlete-with-asthma-show-7074011/episodes/how-to-train-for-a-5k-10k-half-marathon-or-marathon-with-asthma
Duration seconds: 4559

## Resource

►► Download FREE Guide → How I lost 2 lbs a week as an athlete with asthma: https://www.athletewithasthma.com/healthy-living-guide Want to run a 5K, 10K, half marathon, or marathon with asthma and actually feel confident doing it? In this episode, I break down the exact 5-step training strategy I used to go from barely running as a kid to winning a 100K ultra. Whether you are starting from zero or looking to improve your performance, this gives you a clear, simple way to build your own training plan without overwhelm. You will learn how to safely train with asthma, build endurance without burning out, and structure your weeks so your body actually adapts and gets stronger. From walk-run strategies to peak week mileage, long runs, and cross training, this is everything you need to prepare for your next race. If you have ever felt intimidated by distance, pace, or your breathing, this will help you shift your mindset and take control of your training one step at a time. Your next finish line starts here. Chapters: 00:00 Welcome to Athlete With Asthma show 02:19 Step 1 safety first and listening to your body 07:28 Step 2 progressive overload explained 14:46 Why the walk run method works 17:47 Step 3 build drop and taper strategy 29:18 Step 4 peak week mileage strategy 31:40 5K peak week mileage guide 35:34 10K peak week mileage guide 36:56 Half marathon peak week mileage guide 39:22 Peak week mindset for race confidence 41:09 Long run rules and priorities 44:02 Short runs for building mileage 44:46 Tempo and interval runs explained 47:30 Cross training overview and benefits 50:28 Long run distance targets by race 54:39 Short run distance targets by race 01:00:05 Tempo run distance targets by race 01:04:32 HIIT, strength training, and recovery basics 01:13:47 Final thought…

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## Transcript

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