CHANGE YOUR PACE

Runner's World (UK) - - Coach -

You’re not ex­pect­ing a PB in this ex­per­i­men­tal race, so you can af­ford to be ad­ven­tur­ous with your pac­ing. For 5Ks and 10Ks, start at a pace that feels ag­gres­sive and try to hang on. ‘ Who knows, you may have been play­ing it safe all these years,’ says Goldthorp. The worst that can hap­pen is that you’ll build men­tal tough­ness as you fight through fa­tigue. For half and full marathons – es­pe­cially if you weren’t happy with your train­ing – spend at least the first half of the race at a pace that feels su­per- com­fort­able and then make a de­ci­sion. If you feel good, you can pick it up a lit­tle.

HOW TO TRY IT

Go out one to two per cent faster than usual dur­ing shorter races, such as 10Ks. ( That’s five to 10 se­conds per mile if you typ­i­cally race at an 8:00min/mile pace, says Goldthorp.) If you’re speed­ing up dur­ing the sec­ond part of a half or full marathon, turn it into a game. Pick off at least a few run­ners ev­ery mile or al­ter­nate run­ning hard, medium and easy ev­ery three to five min­utes for as long as you can.

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