07 Feb '15, 1am

Practice these workouts to finish strong in your next race:

Practice these workouts to finish strong in your next race:

once a week. Lengthen the run by 1 mile each week until you reach 10 miles. Then add 1 mile every other week and race on the alternate weekends. Ideally, your long run should total at least 1 to 2 miles more than your race distance, but no more than 8 miles for a 5-K or 15 miles for a 10-K. Running longer than your race distance applies to races up to the half-marathon; the marathon, however, is another matter. While running farther than 26 miles in training will make the race seem easier, these distances aren't realistic for many runners. So try to lengthen your longest marathon training run by a couple of miles. If you completed 18 miles before your last marathon, run 20 this time. If you do 20 this time, try for 22 next time. During your long runs, keep your pace 2 minutes per mile slower than your 5-K race pace. If you've never raced a 5-K, go slowly enough so that you...

Full article: http://www.runnersworld.com/workouts/improve-your-racing-...

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