Jonathan Wilhoite Blog: How To Train Effectively And Run Races Confidently

Monday, May 2, 2016

How To Train Effectively And Run Races Confidently

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Running is not just taking off on the road if you plan to do it as a regular exercise or your idea of a total workout to stay fit, but usually running ends up in marathons and races as a sense of fulfillment – your pot of gold at the end of a rainbow.

For starters, it is best to plan your running program with regards to distance and endurance, which must be carefully planned out so that your goals are more realizable than planning to do a cross country run and end up not finishing it at all.

Take it in stride. If you have started with your first 3-kilometer run, take pride in yourself and aim for the 5K. Once you are done with your 5K then start aiming for the 10K and so on.

Whatever you do, never train blindly. Experts suggest that you stick to a running program to help you finish your program and see wonderful results from your efforts.

Try to follow this 12-week training program designed by running experts. You aim for a goal of running your 10-minute mile race and get to do it without injuring yourself.

First things first, if you can muster running 3 to 5 miles without feeling any pain, then you can start off with this routine that includes speed work and tempo, guaranteed to pay off bigtime come race day.

For the first few days, try running a 2 mile distance with a time of 12:05 minute per mile pace. Having a good prep workout will help you get to muster up the endurance and speed like CrossFit, pilates, swimming, biking or rowing- all except running.

Do a short run but slightly lower than race pacing and jog between intervals for recovery.

For speed workouts, run four miles total, warm up for a mile then follow up with three repetitions of 800 meters in 4 minutes and 40 seconds, jog 400 meters and after the third rep jog to cool down for a mile.

For the tempo run, run for four miles, first mile for your warm up, then run two miles a at a pace of 10:26 minute mile. Cool down for another mile.

Alternate your easy, speed and tempo runs but make sure to take rest days during your second, fifth and seventh day of each week to allow your muscles to recover and body to take good rests in between the training process.

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