Whether you run the 5K or the marathon, you will benefit this tried-and-true running workout: the tempo run. There are no magic workouts in training; no single workout will achieve all of your running goals. But, as part of a well-rounded training plan, tempo runs are an effective workout for distance runners. The Purpose of Tempo Runs On the most basic level, a tempo run improves your stamina and your ability to sustain a faster pace for longer. Tempo runs are run near your ...
Half Marathon
Training for a Hilly Race in a Flat Area
Specificity is an essential aspect of training for a race. You want to prepare your mind and body for the unique demands of the event, including the distance, terrain, climate, and elevation gain. But specificity can be tricky - such as training for a hilly race when you live in an area without any hills. However, tricky does not mean impossible - it just requires intention and creativity. Whether it’s a hilly half marathon, a destination trail race, or the Boston Marathon, it is possible to ...
Should You Do a Shakeout Run before a Race?
When I first started racing, I thought a shakeout run was absolutely necessary. It’s ingrained in racing culture; many races or groups even offer hosted shakeout runs before major races. Every single plan out of Runner’s World or Hansons included a shakeout run. But what is the purpose of shakeout runs, exactly? Should every runner do one in their training? I will preface this post with a disclaimer: I do not do shakeout runs before half marathons or marathons. Sometimes I do a shakeout run ...
Overdistance Long Runs: How to Improve Your Race-Specific Endurance
Whether you are training for your first race or you want to run faster, improving your endurance is necessary for achieving your goal. The long run is a tried-and-true way to improve endurance - especially if you run beyond your race distance. Overdistance long runs improve your race-specific endurance, whether you are training for a 5K, 10K, or half marathon. The long run is, by definition, the longest run of the week. It is a staple in training plans for all distances and all abilities of ...
How I Took 12 Minutes Off My Half Marathon Time
I ran my first half marathon almost four years ago, clocking in a 1:46 finish time. I was beyond elated - it was faster than I dreamed of running. In the four years since then, I’ve taken almost 12 minutes off my finish time, dropping down from that 1:46 to a 1:34 at my most recent half marathon. In today's post, I am sharing how I took 12 minutes off my half marathon time - and how you can drastically improve your finish time over the years as well. Know that Progress Isn't Linear A ...