Every time I watch the runners of the New York Marathon pass by and eventually cross the finish line I get a little misty and think maybe someday. What an amazing accomplishment. I’m not entirely sure a marathon is for me, but I would like to increase my endurance with more distance runs, so I’m posting these tips from a marathon coach I found on Facebook for future reference. Oh, and this photo from last year’s race is by the incredibly talented Melissa Murphy   Intervals Get on a track, run a mile warmup at an easy pace.  Then run one half of a lap (200 meters) at a pace that is 45-60 seconds/mile faster than your race pace.  Then run the next half of the lap at a very easy pace (even walking if you need to), when you get back to the start, repeat that without stopping.  The first time try to do 4 of them and as you get stronger work up to as many as 12.  When you finish do 2 cool-down laps. Second variant of this is basically the same idea except you’re going to do 800meter (2 lap) intervals. Try to do them at 15 seconds/mile faster than your race pace.  Between each 800 meter interval, jog or walk a very easy 200 meters.  Start off doing 2 of them, and build up to 8 as you get stronger. Hill repeats Pick a nearby hill that has a grade you can run up, but that you find challenging.  Preferably a hill that is at least 1/4 of a mile long, but the longer the better.  Try to run up the hill at your race pace - the pace you would be running on flat ground.  When you get to the top (or a selected stopping point), turn and jog/walk back down at a very easy pace.  Repeat.  The first time aim for 3 reps.  Work up to 10 or 12.  If the hill is longer than you chose to run you can also work on going further and further up the hill as you get stronger. When you’re trying to work on speed the thing to remember is that running speed is a simple formula:  Stride length x stride rate.  The more distance you cover with each stride increases your speed.  The more strides you can take in a given period increases your speed. But REMEMBER: DON’T overstride.  Increasing your stride length means getting stronger so as you push off the ground you glide further before your footstrike.  DO NOT lengthen your stride by reaching your foot way out in front.  That will cause you to heel strike (which is very inefficient) and can lead to injuries. Increasing your cadence (stride rate) is a good way to safely build speed.  Drive your arms faster as you run.  It’s hard to drive your arms fast but have your foot cadence remain slow. Speed work can put you at risk of injury.  Be sure to stretch, wear proper shoes, run on a good surface in well-lit conditions. If you sense any hint of injury, BACK OFF.   High intensity running is hard on your body.  Plan for rest days - don’t go out and run intervals every single day.  Your body needs time to recover from them and get stronger.  Rest is when fitness happens. http://www.swtricenter.com/.
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Every time I watch the runners of the New York Marathon pass by and eventually cross the finish line I get a little misty and think maybe someday. What an amazing accomplishment.

I’m not entirely sure a marathon is for me, but I would like to increase my endurance with more distance runs, so I’m posting these tips from a marathon coach I found on Facebook for future reference.

Oh, and this photo from last year’s race is by the incredibly talented Melissa Murphy  

Intervals

Get on a track, run a mile warmup at an easy pace.  Then run one half of a lap (200 meters) at a pace that is 45-60 seconds/mile faster than your race pace.  Then run the next half of the lap at a very easy pace (even walking if you need to), when you get back to the start, repeat that without stopping.  The first time try to do 4 of them and as you get stronger work up to as many as 12.  When you finish do 2 cool-down laps.

Second variant of this is basically the same idea except you’re going to do 800meter (2 lap) intervals. Try to do them at 15 seconds/mile faster than your race pace.  Between each 800 meter interval, jog or walk a very easy 200 meters.  Start off doing 2 of them, and build up to 8 as you get stronger.

Hill repeats

Pick a nearby hill that has a grade you can run up, but that you find challenging.  Preferably a hill that is at least 1/4 of a mile long, but the longer the better.  Try to run up the hill at your race pace - the pace you would be running on flat ground.  When you get to the top (or a selected stopping point), turn and jog/walk back down at a very easy pace.  Repeat.  The first time aim for 3 reps.  Work up to 10 or 12.  If the hill is longer than you chose to run you can also work on going further and further up the hill as you get stronger.

When you’re trying to work on speed the thing to remember is that running speed is a simple formula:  Stride length x stride rate.  The more distance you cover with each stride increases your speed.  The more strides you can take in a given period increases your speed.

But REMEMBER:

  • DON’T overstride.  Increasing your stride length means getting stronger so as you push off the ground you glide further before your footstrike.  DO NOT lengthen your stride by reaching your foot way out in front.  That will cause you to heel strike (which is very inefficient) and can lead to injuries.
  • Increasing your cadence (stride rate) is a good way to safely build speed.  Drive your arms faster as you run.  It’s hard to drive your arms fast but have your foot cadence remain slow.
  • Speed work can put you at risk of injury.  Be sure to stretch, wear proper shoes, run on a good surface in well-lit conditions. If you sense any hint of injury, BACK OFF.  
  • High intensity running is hard on your body.  Plan for rest days - don’t go out and run intervals every single day.  Your body needs time to recover from them and get stronger.  Rest is when fitness happens.

http://www.swtricenter.com/.