30 Oct '17, 6pm

All About That Pace - Guest Blog by Chris Twiggs Chief Training Officer, Galloway Training Programs

Now that you know your goal pace for the race, you can set your workout paces and choose your ratios. That 10:00/mi pace will be used for Tempo Runs. (Jeff calls them Race Rehearsals.) After a gentle warm-up, run for a few minutes at race pace using a run/walk ratio that allows you to recover during the walks and avoid huffing and puffing during the runs. The chart on the Magic Mile page referenced above suggests 90 seconds run / 30 seconds walk, 60 seconds run / 30 seconds walk, and a few other options. The 90/30 option is neither better nor more advanced than the 60/30 option just because there is more running between walk breaks. Choosing 90/30 just means you will be running a bit slower between walk breaks but taking them less often. Choosing 60/30 means you will be running a bit faster between walk breaks but taking them more often. One choice will feel better to some...

Full article: http://jeffgalloway.typepad.com/jeff_galloways_blog/2017/...

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