Since I had some comments and emails regarding running I decided I would do a running series with a few posts while I am training for my race. I thought my first post would be about race training essentials. If you are thinking about running a 10K or half marathon/marathon for the first time or would like to improve your times this is a good post to read.
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| Line of port-a-pottys at a half we raced |
There are four race training workout essentials:
Long Run - The most notorious workout for running long races. Generally the long run increases each week up to and sometimes over the length of race distance. These are run at a steady pace, you don't want to push yourself and not be able to complete the distance. Long runs increase endurance and also build confidence in your ability to race the race distance.
Speed Work - These are bursts of running shorter than race distance. These can vary and sometimes be at your goal pace and sometimes faster. Speed work builds cardiac strength and teaches your body to run more efficiently. If you are a beginner it is best to limit the amount of speed work in workouts and focus on adding mileage and building endurance. Increasing mileage and adding speed work can lead to injury. There are two types of speed work generally used - tempo runs and intervals.
- Tempo runs are runs at a comfortably hard pace starting at 3 miles at a time and increasing to 5 or 6 miles. Tempo runs are important because they train your body to sustain speed over distance.
- Intervals are smaller faster paced distances injected into your run. Some training dictates it by time i.e. pick up the pace for one minute and then an easy jog and repeat. If you have a track or run on a treadmill you can do distance intervals i.e. run 4 x 800 meter runs with recovery jogs in between.
If you are new to adding speedwork start out with one workout a week. For longer distances like the half and full marathon tempo runs are more beneficial than intervals. Here is a good
link to check out to calculate the pace for your tempo and intervals (and also long and easy runs). It is based off of a recent race time.
Easy Run - These runs are ran at an easy comfortable pace. Easy runs are essentially recovery in motion and are good breaks between speed work outs and long runs.
Rest - Rest means not running. It is very important to let your body rest and recuperate, especially after long runs and speed work. Your body needs to be rested so you can perform each workout at your peak.
Knowing the race training essentials the next step is to put together your race traning schedule. There are a few popular running websites that offer pre-made training schedules. A few good places to research when you are trying to put together your race training schedule are:
This is probably the most important but most boring post I will do on running. I will have a few more, one on favorite running attire and one on favorite training gear. The next post will have important tips for your training schedule and incorporating the above race training essentials. I hope I haven't put everyone to sleep.