![]() Mantras that are short, inspirational, and meaningful can help you stay positive, even as your body fatigues.The Detroit Free Press Marathon has a storied history, and we’re excited for you to be a part of it. Good music may help you stay psyched up running with others may make the miles roll by faster. Use these workouts to figure out what strategies help you stay mentally strong. Long runs help you develop the physical endurance you need for the race, but they also help prepare you psychologically for spending hours at a time on your feet. Today is your first long, slow, distance run (LSD). If it's built into your schedule, you're less likely to skip a run and more likely to look forward to the next day's workout if you do miss a day. If possible, get into the habit of heading out at the same time each day. Figure out what times of day are most convenient to run, and scout out some safe routes that you can regularly take. It's important to establish a routine that blends well with everything else in your daily life. Hold that effort for five seconds, then smoothly decelerate. Over 100 meters, gradually accelerate until you reach 90 percent of all-out effort. ![]() Run at a conversational pace for four miles. ![]() Mix in the lure of a warm summer day on Cape Cod, and it's no wonder roughly 65 percent of the field is repeat runners. Grete Waitz, Alberto Salazar, Khalid Khannouchi, Catherine Ndereba, Magdalena Lewy Boulet, Joan Benoit Samuelson, and Olympic Marathon Trials Champion Meb Keflezighi are among those who have raced here. And over the years, the race has become a destination for elites and recreational runners alike. Several famous duels to the finish between Shorter and four-time Boston Marathon Champion Bill Rodgers helped the field explode to 5,000 by 1979. Bartender Tommy Leonard started the Falmouth Road Race in 1973, inspired by the Olympic Marathon victory of Frank Shorter in Munich the year before. But it's okay to go for a short, easy run or cross-train with a no-impact activity like stretching, yoga, or swimming. Ideally, you should do no exercise at all. To find your ideal race pace, plug a recent 5K time into the training calculator at /tools. ![]() Be sure to cool down with easy running afterward. After each bout of hard work, jog for half the interval distance to recover. You should finish each easy run feeling like you have the energy to run one more mile.ġ x 400 meters at race pace 1 x 800 meters at race pace 1 x 1200 meters at race pace 1 x 800 meters at race pace 1 x 400 meters at race pace // For race-pace intervals, run each interval at your goal pace. If you're huffing and puffing, you're going too hard. Maintain a comfortable pace that feels easy enough to hold a conversation. (Need help finding your pace? Check out the training calculator at /tools.) Jog for three to five minutes, then run 10 minutes at your tempo pace and run two miles easy to finish the run. Then run for 10 minutes at your tempo pace (about 30 seconds slower than your 10K pace). Then you'll have one short easy run, a seven-mile long, slow, distance run (LSD), and three shorter runs that include segments at your tempo and goal race paces, along with some strides.Ģ miles easy 2 x 10 minutes at tempo pace 2 miles easy // Take the first two miles at your conversational pace. Your training kicks off with a day of rest so you'll be fresh and ready for the workouts ahead. The plan also includes faster intervals and some hill work to strengthen your legs and lungs. This six-week plan includes regular doses of tempo work and long runs, which will help build your endurance to cover the seven-mile race distance faster than you have before. And every day, you'll get an email reminding you about the workout for the day. Each Monday, you'll get a note about your training for the week ahead. A small steep hill lets you know that you are beginning the last half-mile of the race. The first three miles are narrow, hilly, winding, tree-shaded roads, while the last four miles are open next to Martha's Vineyard Sound. The scenic seaside course winds through woodsy neighborhoods, goes by a 183-year-old lighthouse, and winds along Martha's Vineyard Sound, affording wide-open vistas of sailboats, sandy beaches, and deep blue water. The seven-mile, point-to-point course starts in front of the Woods Hole Community Center and finishes at the beach in Falmouth Heights. This plan will prepare you for the 40th running of the New Balance Falmouth Road Race on August 11. Welcome to Runner's World's Intermediate Training Plan for the New Balance Falmouth Road Race. Here's a sneak peek at what the plan has in store for you. Media Platforms Design Team Calendar Snapshot
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