Women's Health (South Africa) - - LIFE HACKS -

Slowly in­crease your mileage over three or four weekly runs (of around five to eight kilo­me­tres each) and one longer run, which can start around eight or ten kays and in­crease by a kay or two per week. Keep most of the mid­week runs at an easy pace, but make one of them an ef­fort close to your goal pace. To en­sure you’re on track to make your time come race day, Gaudette ad­vises a race-pace prac­tice run three weeks out: warm up at an easy level for two kays, then do four or six 1.5-kay re­peats at goal pace, with one minute of rest af­ter each. If you can dial into that speed con­sis­tently, you should be good to go. Short sprint bursts. You’ve got to boost your aer­o­bic endurance

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