Running seems like a simple sport. But once new runners start hanging around other runners, they start to hear about long runs, tempo runs, speed workouts, strides, hill workouts, and even the strange-sounding “fartlek.” They come to learn that experienced runners do different types of workouts at different times, and that coaches use all sorts of terms to describe runs.

Over time, coaches have organized the various different runs and workouts into groups, or zones. Within each training zone, you’ll find different types of runs and workouts to help build a desired type of fitness. Understanding the whys and hows of each zone is useful to tease out which workouts work best for you, and which workouts are ideal to prepare you for specific races.

I’m going to introduce you to the training system I use, which is comprised of four zones. I adopted these zones from exercise scientist David Martin, although I’ve renamed them because his naming system relied on physiology terms. My zone names reflect the aspect of fitness the runner would improve by running in that zone: (1) endurance, (2) stamina, (3) speed, and (4) sprint.

Zone One: The Endurance Zone

The bulk of a runner’s training happens within the endurance zone. The reason is that the bulk of the energy for running—including racing—comes fromĚýthe energy systems that are improved with endurance training. Plus, endurance-zone running gradually builds an increasingly stronger runner’s body, so you can tolerate more and faster training in the future.

Endurance-zone runs are continuous runs that can last anywhere from 10 to 15 minutes to several hours. For most runners, these are your regular runs, where you go out and just cover distance (or run for time) at a “casual run” pace. Your breathing stays under control, and you can carry on a conversation when running in the endurance zone.

There are three types of runs within the endurance zone: easy runs, long runs, and recovery jogs. Easy runs are your daily comfortable miles, long runs are easy runs that extend more than 90 minutes, and recovery jogs are short, slow runs when you are very tired a day after a hard workout.

Zone Two: The Stamina Zone

The next zone is the stamina zone, or what some coaches call “threshold” training. As you run faster and faster, you cross a threshold where your body produces more lactic acid than it can remove, causing you to tire. Stamina-zone workouts are designed to help push this “lactate threshold” to a faster pace.

There are four types of workouts within the stamina zone: steady-state runs, tempo runs, tempo intervals, and cruise intervals. You can repeat the same type of stamina workout multiple times, but I find that doing a mix of the four different stamina-zone workouts is best.

Steady-state runs—also called “subthreshold runs” because the pace is slightly slower than the lactate threshold—are continuous runs lasting at least 25 minutes and as long as 75 minutes. Your effort rises to easy-medium, and your breathing gets a little faster yet is still mostly under control.

Tempo runs are slightly more intense efforts than steady-state runs, and they’re run right at the lactate threshold. They last between 15 and 30 minutes and are meant to be comfortably hard. Like the steady-state run, tempo runs are continuous efforts, prefaced with a thorough warm-up.

Tempo intervals are fast tempo runs broken into repeats with relatively short recovery jogs. They last between 8 and 15 minutes, with two to five minutes of jogging between each repeat.

Cruise intervals are essentially shorter and slightly more intense tempo intervals. They last three to eight minutes, followed by short recovery jogs of 30 seconds to two minutes.

I like to insert one to two stamina-zone workouts per week in the early weeks of a 5K or 10K training plan, before the runner transitions to speed-zone workouts as the race nears. Conversely, I focus on stamina-zone workouts in the last few weeks of a half-marathon or marathon plan, since stamina zone workouts are more race-like for longer races.

Zone Three: The Speed Zone

The speed zone is where you work on the maximum capacity of your aerobic system, also called maximum-oxygen uptake, or VO2 max. When experienced runners talk about speed work, this is often what they are talking about: repetitions at or around your VO2-max pace (your 5K race pace or slightly faster for most runners), with short recovery jogs in between.

Repeats in the speed zone usually last between 60 seconds and five minutes. Because the pace is faster, you must take a recovery jog either half the distance or the same amount of time as the fast repeat. So if you run a 1,200-meter repeat in five minutes, you would jog for about 600 meters, or for five minutes, to recover. These workouts enable you to maintain your speed over a longer period of time.

The “talk test” is a good way to know whether your effort is appropriate for the zone. In the endurance zone, you can carry on a full conversation, in the stamina zone, you can still speak full sentences. In the speed zone, the effort progresses to medium-hard and your breathing is elevated to the point where you can really only get out very short sentences or even just single words.

There are two types of workouts within the speed zone: track intervals and fartleks.

Track intervals are repetitions of specified distances, usually between 400 and 1,600 meters. They are often repeats of the same distance, e.g., running 400 meters 12 times at a 5K pace with a recovery jog of equal time. Another popular option is to step down in distance with each repeat—e.g., 1,600 meters, 1,200 meters, 800 meters, 400 meters—or work up, then down a “ladder” of distances.

You can also do speed-zone runs by time and effort in what is called a fartlek run. Fartlek is a Scandinavian word meaning “speed play,” and the originators used fartlek running as a way to get in a speed workout without the requirement of a marked track or course, using effort as the measure rather than pace. An example would be to run ten repetitions of one minute “on” (hard) and one minute “off” (easy).

Since speed-zone workouts are race-like for shorter events (less than 10,000 meters), I include a weekly track or fartlek workout as the race nears to get runners prepared for the specific physical and psychological demands of going fast. For longer races, I like to schedule occasional speed-zone workouts early in the training plan, to help race pace feel easier when runners start working on it a lot in the final few weeks of training.

Zone Four: The Sprint Zone

The final training zone is the sprint zone. Workouts in this zone help your top-end speed and consolidate your stride. The goal is to run very fast, let the body and mind recover, and then do it again. You get two important adaptations from sprint-zone training: first, you improve your ability to tolerate and remove lactic acid, and second, you improve your running form.

Like the speed-zone training described above, sprint-zone workouts are repeated hard efforts with recovery jogs in between. They differ by being even faster, shorter, and with longer recoveries.

There are two types of workouts in the sprint zone: sprint intervals and strides.

Sprint intervals (a.k.a. lactic-acid tolerance workouts) are repeats that last only 100 to 400 meters and are run at about your two-minute to eight-minute race-pace effort (a half-mile to mile race pace for most runners), with very long recovery intervals. You should take two to five times the duration, or one to two times the distance, of the fast running as a recovery jog before starting the next hard effort. For example, if you run 200 meters in 40 seconds for your hard interval, then you would jog for 1 minute 20 seconds to 3 minutes 20 seconds, or for 200 to 400 meters before beginning the next sprint.

The goal of sprint intervals is to flood the muscles with lactic acid and then let them recover. With practice, your leg (and mental) strength and your ability to buffer lactic acid will improve, allowing you to sprint longer. Weekly sprint intervals in the final few weeks of the training plan work great for track runners preparing for races shorter than 5,000 meters, where buffering lactic acid is particularly important to success.

Strides—also called wind sprints, pickups, striders or stride outs—are short, fast accelerations. Strides work to improve your sprinting technique by teaching the legs to turn over quickly.

We don’t want lactic acid to build up the way it does during sprint intervals, because lactic acid inhibits the nervous system and interferes with the neuromuscular adaptations that we want. Strides, therefore, last only 10 to 20 seconds, and you must jog easily for a minimum of 30 seconds and as much as a minute and a half to make sure your muscles are ready for the next sprint.

As you might imagine, the pace for strides is very fast—a one-minute to six-minute race pace (a 200-meter to mile race pace for most). Note that this is not all-out sprinting. The goal of strides is to run fast but always stay under control and focus on excellent running form. You can incorporate four to twenty strides during the middle of your run or at the end.

Strides have become my secret weapon for most runners, run two to three times a week year-round. Strides teach new runners how to run fast with excellent running form and set them up for doing stamina and speed-zone runs. Experienced runners also benefit, as strides continue to make stamina- and speed-zone runs feel easier; plus, they help hone a finishing sprint. And for older runners, strides are a way to gradually reinsert faster running while avoiding injury.

Excerpted and adapted from , by .

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Long ago, runners and coaches learned that intense speed work (VO2 Max workouts like 400–800m intervals at 3,000m pace) and anaerobic training (lactic acid-producing workouts like 300m repeats at 1500m pace) performed year-round often lead to a plateau in performance and at worst, overtraining and chronic fatigue.

Instead, runners are encouraged to take a break from VO2 Max and lactic acid-producing workouts during their off-season (a.k.a. base, foundational, pre-competition, preparatory phases). Too much intensity in this range can actually damage the mitochondria and aerobic enzymes you’re working to build during the base phases of training.

Many of us, however, worry about losing speed, or at the very least, don’t want to skip our running group’s weekly track workouts. Not to worry. Here are three great ways to maintain speed yet rest the VO2 Max and anaerobic systems:

Leg Speed/Form Training

Leg speed/form training is by far my preferred way to include faster running during the base/off-season phase. In fact, all of my include leg speed training in the last few weeks as a great way to prep the body for faster running. Runners completing the Base plan find they are very ready for their more intense workouts and enjoy the break from just doing easy runs all the time.

An example of a leg speed/form training workout is 10–15 reps of 10–15 seconds at a fast but controlled effort using excellent running form with full recovery (usually 45–90 seconds) walk or jog. Done 1–3 times per week, this develops great running form, leg turnover and makes the transition to faster workouts later in the training cycle, much easier.

Leg speed/form training is also the safest way to keep doing some faster running while avoiding VO2max and lactic acid-producing training. Each repeat is short enough that you never get winded during the interval nor have to “dig deep” to complete it. Leg speed (aka ) take very little out of the runner and recovery is very quick.

Leg speed/form training works great for inexperienced, young and/or long-distance runners and, completed 1–3 times per week, feed the “” but don’t stress the musculoskeletal, VO2 Max or lactic acid systems.

Leg speed/form training also works great for runners who lack self-discipline and/or don’t have an onsite coach controlling the intensity of the off-season workouts. These runners often run too fast in less intense workouts and thus turn appropriate off-season training into the stressful workouts that we are trying to avoid.

Lastly, you can easily do this workout alongside your running mates who may still be doing more traditional speed workouts. Warm-up with them and then do your strides on the track as you cheer them on. Win-win.

Hill Sprints

Hill sprints are another popular workout that can be used year-round. These short, intense runs up a steep hill recruit lots of muscles fibers yet the body remains alactic (meaning lactic acid does not build up).

Hill sprints work really well for runners who are used to frequent speed work (and thus their muscles are used to very powerful strides) and are injury-free. As an effort-based workout, they also work very well for runners who tend to “race” the watch on repetition workouts and/or can’t control their intensity in workouts.

A steep hill (8–12% incline) is needed and for a hill sprint, you run very, very fast (using excellent running form) up the hill for around 10 seconds. Then, you recover for 2–3 minutes before the next sprint. Like the leg speed/form training workout, 10 or so repetitions is enough.

Again, you should not get out of breath during hill sprints. The workout should also not feel “hard” like a speed workout, so if you are getting out of breath or are struggling to run fast, you are running uphill for too long. Shorten the repeats till you can run fast and strong but not get out of breath.

Hill sprints, often described as strength training for the legs, offer a big improvement in running economy, running form and leg strength. While they are very intense, they don’t take a lot out of the runner so there is little residual fatigue in the coming days.

Injury-prone runners should stick with leg speed/form training workouts first, then in the next off-season add some hill sprint workouts.

Tweener Repeats

Just can’t stand not going to the track every week to meet up with your group? Tweener repeats are for you. Tweener repeats,Ěýaka cruise interval/critical velocity interval workouts, are repetitions at an intensity that is slower than your VO2max yet faster than your lactate threshold (thus the “tweener” moniker).

In the , tweener repeat paces are listed as “Cruise Intervals” in honor of legendary coach Jack Daniels who popularized these less intense repetition workouts. You may have also heard them called “Critical Velocity” workouts, a term popularized by successful elite coach Tom Schwartz. (Schwartz defines critical velocity as 90% of VO2 Max.)

No matter what you call them, the concept is that shorter repetitions (Daniels suggests three minutes as the perfect duration) performed at this tweener intensity allow the runner to get in a good workout yet not create a lot of fatigue, perfect for the purpose of off-season training.

The key, of course, is control. Running too fast and turning the workout into a VO2max workout is a big no-no, so many runners and coaches find that using heart rate to control the workout is a good technique. In the off season, I tend to start runners at their lactate threshold heart rate (approximately 85–87% of heart rate max) and then allow the heart rate to increase slightly in the later repetitions (up to 88–92% of heart rate max).

As with any repetition workout, you can modulate the stress of the workout by adjusting the volume and recovery. During the off season, I recommend keeping these workouts shorter (2–4 miles of total fast running) and the recoveries longer if you begin to breathe heavily. Again, these repeats should feel fairly easy compared to your normal VO2 Max speed workouts and your anaerobic longer sprint workouts.

Note: If you are a runner who can’t control herself on the track or a marked course during repetition workouts, then don’t time the tweener repeats, so you focus more on effort and/or heart rate and avoid pushing too hard. Fartlek-style workouts work great in the off-season.

Another great benefit of tweener repeats is that you can essentially turn any workout from your weekly track group into this type of workout. Just make sure you run within the from the McMillan Calculator and you are good to go. My go-to tweener workout during the base phase is 6–8 x 800m at cruise interval pace with 200m jog, performed once every 2–4 weeks. As always, though, essentially any short repeats (from 30 seconds to around 3 minutes) at this tweener intensity work great.

Caveats: When to NOT do speed work

I don’t recommend these faster off-season workouts when you are using the off-season to advance to a new mileage level. It’s not a good idea to add both volume and intensity at the same time.

Also, if you are very tired (mentally and physically) from the previous training cycle, avoid these workouts for 4–8 weeks as you begin your next training cycle then ease into them once your body has freshened up. The same goes if you are frequently injured or your performances have plateaued. Both indicate the body/mind needs a few weeks of low-intensity running before adding these off-season workouts.

Final Thoughts

As long as you remember the main goal of off-season fast running of avoiding both a big VO2 Max stimulus as well as the buildup of lactic acid, you can include these camouflaged speed work sessions to get in some fast running while resting your VO2 Max and lactic acid-producing system.

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About the AuthorĚý

Greg McMillan, M.S., has been called “one for the best and smartest distance running coaches in America” by Amby Burfoot, former editor of Runner’s World. You can try his training system (the McMillan Run Team) for free at .

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Suzanne is a runner—though she says not a “real runner”—and started running three years ago to get back in shape after the birth of her second child. Over a few months, she progressed from a walk/run around the block to running 2-4 days per week, covering 3-5 miles each run and up to 10 miles in her long runs on the weekend.

Like most of us, Suzanne soon realized that running was so much more than just a way to get in shape. She treasures morning runs with her training partners, and talking through life’s ups and downs as the miles roll past.

Despite runningĚýa few 5Ks and 10Ks—and even two half marathons—Suzanne was intimidated by the local running group and their workouts. But she wanted to get fitter and thus would push herself to run faster in races. In her words, she’s “not training for the Olympics” but knows she needs to do some “real runner” workouts to boost her fitness.

Sound familiar? Many runners I’ve worked with over the years have been in the same boat as Suzanne. Here are two of the “real runner” I had herĚýdo toĚýbecome a fitter, faster and more confident runner. Try ’em for yourself!

Workout 1: Surges

Once per week for eight weeks, Suzanne inserted a few “surges” into a mid-week run, beginning the run with 10-15 minutes of easy running and then alternating 15 secondsĚýof faster running with 60 seconds of slower running. She started with five surges in Week 1 and added 2-3 each week. By Week 4, she was doing 10-15 surges and could even extend them to 45-60 seconds.

The surges are simply a slight increase in effort and pace—not an all-out sprint. The objective is to prepare the neuromuscular system for extended bouts of faster running.

As I’ve witnessed with dozens of other athletes who have used surges as their first workout, Suzanne loved it. “It was exhilarating to get out of my normal stride and pick up the pace! It also made the run go by quicker. Since the surges started at just 15 seconds, I wasn’t scared of them and after a few weeks, I could definitely tell my surges were getting faster,” she says.

Like Suzanne, many new runners run the same pace for all their runs. But in order to boost fitness, there must be variety in training and thus new challenges to both the body and mind so that adaptation continues. Surges provide a safe way to do this while keeping the injury risk very low.

Many other great things happened to Suzanne. First, her running form improved. When you run fast, form flaws are accentuated. So, she was aware of form issues and cleaned them up. Second, she learned her “redline.” She knew if she went too fast, she’d get out of breath quickly and her surge would slow—a big no-no for this workout. This began her education on different effort levels and how they relate to fatigue. Lastly, she noticed that the average pace for her other runs during the week got faster and her stride felt more relaxed and flowing.

Workout 2: Progression Runs

After 3-4 weeks, Suzanne started to feel good on the surge workouts, so I had her start progression runs, which is the second workout I prescribe as a transition from what I call “same pace” training to varied pace training. On her weekly long run (6-10 miles in her case), I told her to finish the last 5 minutes a little faster than the pace she was averaging for most of the run. Similar to surges, this 5-minute progression was not an all-out sprint, but it was fast enough to the point where her breathing rate increasedĚýwhile she kept her effort levelĚýunder control. I told her she should feel exhilarated after the strong finish, but not overly tired.

Each week, she was allowed to extend the faster portion of the progression run by an additional 5 minutes if she felt like it. By Week 8, she was finishing her long runs with a faster 10-20 minutes depending on how she felt. Our mantra was “finish strong.”

As with the surge workouts, progression runs aren’t anything fancy or intimidating for new runners like Suzanne. But, the physical and mental benefits are great. She liked finishing strong. She learned the hard way when she pushed too hard, too soon (something I told her would pay off in her future training and racing). And, she started to look forward to the final few miles of her long runs instead of feeling more and more tired and just wanting the run to end. The workouts made training fun and her fitness, as expected, improved a lot.

Sample 8-WeekĚýTraining Program

After two months of once-a-week surges and progression runs, Suzanne knew what it felt like to run fast, recover and run fast again. She developed better running form. She also developed more stamina and finishing strong became a habit. Her body was stronger and her stride smoother, but most importantly, she now had the confidence that she could go to the local group workout and, in her words, “not make a fool of myself.”

Here’s what Suzanne’sĚýtraining program looked like for the 8 weeks we worked together (remembering that she had already worked up to running 3–5 milesĚý2-4 times per week with a longer run on the weekends):

Week 1

Monday: OFF
Tuesday: 5 miles w/ 5 x 15 sec surges w/ 1 min easy run recovery within run
Wednesday: OFF
Thursday: 3 miles
Friday: OFF
Saturday: 6 miles
Sunday: OFF

Week 2

Monday: OFF
Tuesday: 5 miles w/ 7-8 x 15-30 sec surges w/ 1 min easy run recovery within run
Wednesday: OFF
Thursday: 4 miles
Friday: OFF
Saturday: 8 miles
Sunday: OFF

Week 3

Monday: OFF
Tuesday: 5 miles w/ 8-10 x 15-45 sec surges w/ 1 min easy run recovery within run
Wednesday: 3 miles
Thursday: 5 miles
Friday: OFF
Saturday: 10 miles
Sunday: OFF

Week 4

Monday: OFF
Tuesday: 5 miles w/ 10-15 x 15-60 sec surges w/ 1 min easy run recovery within run
Wednesday: OFF
Thursday: 3 miles
Friday: OFF
Saturday: 6 miles
Sunday: OFF

Week 5

Monday: OFF
Tuesday: 5 miles w/ 10-15 x 15-60 sec surges w/ 1 min easy run recovery within run
Wednesday: OFF
Thursday: 4 miles
Friday: OFF
Saturday: 8 miles w/ 5 min progression
Sunday: OFF

Week 6

Monday: OFF
Tuesday: 5 miles w/ 10-15 x 15-60 sec surges w/ 1 min easy run recovery within run
Wednesday: 3 miles
Thursday: 5 miles
Friday: OFF
Saturday: 8 miles w/ 10 min progression
Sunday: OFF

Week 7

Monday: OFF
Tuesday: 5 miles w/ 10-15 x 15-60 sec surges w/ 1 min easy run recovery within run
Wednesday: OFF
Thursday: 5 miles
Friday: OFF
Saturday: 10 miles w/ 15 min progression
Sunday: OFF

Week 8

Monday: OFF
Tuesday: 5 miles w/ 5-10 x 15-60 sec surges w/ 1 min easy run recovery within run
Wednesday: OFF
Thursday: 3 miles
Friday: OFF
Saturday: 8 miles w/ 20 min progression
Sunday: OFF

Originally published May 2015

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Easy-medium. Sub-threshold. Comfortably fast. You hear lots of phrases used to describe half-marathon pace but let’s discuss some specific ways to determine your best half-marathon race pace—and then how to confirm that the pace is possible on race day.

Nail your pace, and the half marathon can be the most satisfying of races, run at a fast-but-fun level of effort that makes you feel invincible and amazed that you can hold it for so long. A bit too fast and those wheels fall off somewhere in the middle, leaving you to slog some hard miles to the finish. Hold back too much and you’ll finish fine, but may be kicking yourself as you realize how much you have left in the last three miles.

Part of the reason that half-marathon pace is such a weird pace for many runners is that it lies between two key thresholds: The anaerobic or lactate threshold and the aerobic threshold.Ěý The lactate threshold is roughly one-hour race pace (half-marathon pace for really speedy runners, but too fast for most) whereas the aerobic threshold is roughly two and a half hour race pace (half-marathon pace for some of us, but a bit slow for many—and marathon pace for a few up front).

Since half-marathon pace falls somewhere between those two thresholds for most of us, it makes it a hard pace to “feel.”Ěý Running close a threshold is much easier for most runners. That’s why having a good estimate of goal pace and then practicing it in training is an absolute requirement to be ready for your best performance on race day.

Step #1: Use Calculators & Calculations

To help my runners determine their best half-marathon pace, I created the . You simply insert a recent race time (could be a 5K or 10K or any other race distance) and the calculator predicts what you can run for the half-marathon.

Several online pace calculators are now available and one of the most common (and powerful) strategies for determining a good half-marathon goal pace is to use another race performance to predict your half-marathon time and thus get your pace. To get a better estimate, use multiple races over different distances, which helps average out one exceptional day and provides a more generalized picture of your overall race fitness.

Before online calculators, however, many of us used rules of thumb passed down from great coaches and athletes. Here are a few that I find work well:

• Take your 10K time, double it and then add 10–15 minutes:Ěý

For example, if you run 45 minutes for a 10K, then double that time (which equals 90 minutes) and then add 10-15 minutes. A reasonable half-marathon goal time for a 45-minute 10k runner using this method is 1:40–1:45.

Note: I find that for faster half-marathoners (sub 1:30), adding 10 minutes (or even seven minutes for really fast runners) to the doubled 10K time works, whereas for slower runners (around two hour half-marathoners), adding 15 minutes to the doubled 10K time works well. This correlates to adding roughly 10 percent of the doubled 10K time, if you want to do a bit more math.

• Take your 10K race pace and add 15–30 seconds per mile:

Another easy rule for thumb is to take your current 10K race pace and add 15–30 seconds per mile. For example, if your 10K race pace is eight minutes per mile, then a good estimate of your half-marathon pace is 8:15–8:30 per mile.Ěý Faster runners find 15 seconds per mile works whereas slower racers, find 30 seconds per mile works. Those who want to do the math can convert the 10K pace to seconds and add roughly 5 percent to get the half marathon pace.

• Take your marathon race pace and deduct 15–30 seconds per mile.

The final rule of thumb that I’ve used is to take your marathon pace and deduct 15–30 seconds per mile. For example, if your marathon pace is 8:30 per mile, then your estimated half-marathon pace would be 8:00–8:15 per mile. Again, faster runners find the 15 seconds per mile works for them and slower runners find 30 seconds per mile works best. The math here works out so that half marathon pace is roughly 95 percent of marathon pace.

As with all things running, however, you must experiment to see what works best for you. Some runners are faster at shorter distances and have trouble holding on. Some can maintain close to the same pace even when they double the distance. The type and volume of your training will also influence how fast you can run at different distances. These estimates will help you narrow the pace, then you need to test the estimate.

Step #2: Do Goal Pace Workouts

Getting a rough idea of what pace is possible is step one, but I then recommend athletes do a series of goal pace workouts across their training plan to really dial in whether the predicted pace is doable or not (and, if not, figure out what pace is more doable).

Three of my favorite goal pace workouts are:

Workout #1:

2–3 X 3 miles, run at goal half-marathon pace, with 2–3 minutes recovery jog between each repeat.

Do this workout about eight weeks before your race. For some runners, this workout can be a shock to the system, and they wish goal pace didn’t feel quite as fast. But, stick with it. The first goal pace workout often feels tough, but you’ll receive a big mental and physical boost after simply completing this workout. I never invest too much into this workout or abandon the goal pace unless the runner simply can’t hit goal pace for any portion of the workout.

Workout #2:

2 X 4 miles, run at goal half-marathon pace, with 2–3 minutes recovery jog between repeats.

Do this workout around four weeks before your race. By the time you get to this workout, you should find that the first repeat is comfortable and it’s only toward the end of the second repeat that you begin to feel fatigue. If you struggle to hit the pace even in the first repeat, then it’s time to adjust your goal pace. Again, these goal pace workouts are essential for helping you dial in your pace. Listen to your inner coach and be honest with yourself. If the pace feels just too fast for 13.1 miles, then be open to adjusting. ĚýSometimes, just a slight adjustment of a few seconds per mile can make the workout successful.

Workout #3:

6–8 miles, run at goal pace.

Perform this workout 2–3 weeks before your race. This final goal pace run should feel like a mini version of the half-marathon. You should find that the first 2–4 miles feel very comfortable. Then, past halfway, you have to raise your mental intensity to hold the pace for the final 2–3 miles yet still finish feeling like you could have done another 1–2 miles at goal pace if asked to.

When I have an athlete that can hit goal pace in all three of these workouts, I feel very confident she can run it on race day.Ěý If she can’t nail the workouts, then it’s time to adjust the goal pace.

Step #3: Fix Your Faults

As you look ahead to your half-marathon training and racing, think about the limitations you’ve discovered in your prior training/racing. You might be surprised how just a few “weakness” workouts significantly improve that aspect of your fitness and pay big dividends on race day.

• Fading late in the race? Do more volume (higher mileage and/or run more days per week) and (finishing faster than you started).
• Does half-marathon pace feel fast? Do more to make goal pace feel easier.
• Have a hard time staying on pace? Do more goal pace running.
• Legs fatigued, sore, cramping later in the race? Do more uphill and downhill training, longer long runs and to build stronger legs.

You don’t have to completely abandon the workouts in your plan, but slotting in a few workouts to address your weaknesses helps your goal finish time become more likely.

Step #4: Practice the Correct Type of Suffering

These days, it seems like we are doing everything we can to avoid suffering in training. From fueling to springy shoes to “hacking” training, runners are looking for a way to avoid suffering. But suffering is part of racing your best. Therefore, another key to improving the odds of hitting your goal time is to practice the correct type of suffering.

In the half-marathon, the suffering is not so much due to the speed of the race but to the duration. After over an hour of running, the muscles begin to fatigue, and your mind starts to create more and more fatigue messages. This fatigue is slightly different than the fatigues most of us are used to: Fatigue that stems from a short race or that of an easy long run. ĚýInstead, we need to get used to a “grinding” suffering, which is what most of us feel over the last 3­–4 miles of a half-marathon.

In your training, include some workouts that focus as much on creating race-specific suffering as hitting certain paces. Long, goal-pace runs, fast-finish long runs, and pushing hard the last few repeats of hill workouts and speed workouts can help condition your brain to the suffering you will face on a race day. The more this suffering becomes normal, the less the brain will complain on race day, helping you win the battle between the ears.

Step #5: Listen to Your Inner Coach

No crystal ball exists to know exactly what an athlete can run on race day. There are just too many variables that can affect race day performances.

I would leave you with the reminder to listen to your inner coach as you train so you find a realistic goal pace. Most runners have an intuitive sense of what is reasonable on race day after doing these goal pace workouts but often their desire for a time can cloud their judgment and they ignore their inner coach that nearly always knows best. Adjust your goal pace if you need to, and when you accomplish the goal workouts at this pace, you can head into the race with high confidence that you can achieve your goal time.

Top performers also hone the intuitive ability to modify goal pace based on how they feel on the day, the weather conditions, the terrain, the competition and any unexpected complications. This is another critical component to racing your best over the half-marathon distance.

After all, not every racecourse or weather condition or how you feel will be conducive to running a personal best. Instead, I recommend focusing on how you can run to get the most from that particular day, whether you feel like a million bucks or like a sack of loose change.

Ever notice how the best runners seem to perform well no matter the conditions or how they feel on race day? ? Instead of giving up, they adjust. They compete, and, when they’re done, they knew they did their best for that day.

The rest of us should follow their lead. If we did, we’d always be at least satisfied that we did our absolute best even if it wasn’t the time we hoped for.

The post 5 Steps to Nailing Your Best Half-Marathon Race Pace appeared first on şÚÁĎłÔąĎÍř Online.

Nothing defines the New York City Marathon course like its bridges. Come with us on a tour of four iconic spans from a runner’s point of view: Verrazzano,Ěý±ĘłÜ±ô˛ą˛ő°ěľ±,ĚýQueensboro, andĚýWillis Avenue.

The nearly half-mile Pulaski Bridge itself doesn’t get a lot of mention, other than it’s near the halfway part of the race. As compared with the massive Verrazzano Narrows at the start or the Queensboro bridge at mile 15 to 16 that dumps you out on 1^˛őłŮĚýAvenue, the Pulaski Bridge is just a way to get from Brooklyn to Queens.

But as you run the New York City Marathon, one thing you notice is that the bridges are tough. All the talk is of the hills of Central Park near the finish, but I found that the bridges were harder than I expected, making me a little more tired that I wanted to be, long before entering Central Park.

The Pulaski Bridge is a good example. It’s not as long as the big bridges before and after it, but there’s an incline to it as you get on the bridge, then you run up and over the midpoint (where the two parts of the drawbridge come together) and it goes down. When you look at the marathon , it’s barely a blip. Get 13 miles into the New York City Marathon, however, and you find that the Pulaski Bridge is definitely a to be respected.

Halfway Systems Check

Since the Pulaski Bridge sits near the halfway mark, it’s a great chance to do a “systems check.” How are you feeling? How is your fueling? Is your pacing as planned?

For me, I always think of the halfway mark in the New York City Marathon as the signal to get ready. It’s not that you suddenly start racing. It’s just that you get mentally ready for the next important parts of the race: Queensboro Bridge, 1^st Avenue, the Bronx and then the big push through Central Park to the finish.

Pulaski Bridge is when you must start paying attention. You will need to carefully so it’s not time to zone out even through there are still 13.1 miles to be run. Instead, start to engage.

Get up and over the Pulaski Bridge. Find your groove leading up to the Queensboro Bridge and then get across it as well. Control yourself on First Avenue, handle the relative quietness of the tired miles in the Bronx, and set yourself up for a fantastic last 10K as you race past screaming fans helping you to conquer the Central Park hills.

That’s what the Pulaski Bridge did for me when I ran the marathon. I thought, “Okay. We got this. Just keep the pace smooth and don’t get too excited as the crowds swell in the coming miles.”

There is still a lot of running to be done, but getting to and over the Pulaski Bridge feels like you are now running in New York City.

Memorable Mile

I was keenly aware I was in New York City the first time I crossed the Pulaski Bridge. It was the 1997 New York City Marathon—my first marathon, and my first ever trip to New York City.

The first police motorcycle came along side me as I approached the bridge. By the time I got to other side, there was another motorcycle as well as a helicopter overhead. When you are running your first marathon on your first trip to New York and suddenly there are police motorcycles and helicopters around you, it can be unnerving.

In those days, all runners (elite men, elite women and regular runners) started at the same time—just on different levels of the Verrazzano Narrows Bridge. Everyone joined together a few miles later. Eventually, the women’s lead pack swallowed up male runners who started on the other level of the bridge. That is what was happening to me. My goal was 2:30 so it should not have been a surprise that the lead women would catch me.

Franziska Rochat-Moser went on to win the women’s race in 2:28:43. I finished 130^th in 2:40:15 (got a little too excited on 1^st Avenue and paid for it in Central Park).

The elite women now start before the other runners so thankfully we can all get to see their race on TV unencumbered by other runners like me.Ěý But for me, it was really cool to see them up close. I hadn’t yet coached National Champions, World Championship competitors or Olympians so it was just such an awesome experience.

What I learned is that New York is one of the best yet one of the most challenging marathons you will run. Nail your race strategy and you’ll be rewarded.

Counting Up; Counting Down

If you’re like me, I count up to the half-marathon mark then I begin to count down to the finish line. The Pulaski Bridge is where I made that transition. As I came off the bridge, it was no longer “mile 14,” it was “only 12 miles to go.”

Maybe it’s because I run a lot of out and back runs in training, but I always find that the counting down makes the run go faster and I stay engaged. I look forward to the halfway mark so I can make that transition. That’s what the Pulaski Bridge meant to me. I was on the downhill side of the race and it was about to be go time!

Aside from the motorcycles around me, the other thing that I remember about the Pulaski Bridge is the quietness. With throngs of crowds lining most of the course, it’s on the bridges that everything seems so quiet. It can almost be shockingly quiet.

Plus, you get a view of the skyline. That’s another great thing about the New York City Marathon. You run from hyper-local views in the neighborhoods to sweeping city skyline views from some of the bridges. From Pulaski you see the inimitable profile of New York City to your left and start to feel the excitement that will culminate when you cross the next bridge up ahead—Queensboro—and descend into Manhattan.

Next Up:

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You’ve completed a few marathons and now want to finish faster. But, it’s not like you can turn pro and run 100 miles per week. You need an efficient strategy that can fit into your current training schedule yet deliver big performance improvements. No problem. No-Fuel/Slow-Fuel long runs are a proven way to improve your marathon performance and they work for everyday runners like you and me.

Weaning Yourself Off Fast-Acting Sugars

No-Fuel/Slow-Fuel training, also called low glycogen training, results in greater fat burning, more muscle fiber recruitment, a boost to the aerobic system, a lot of mental toughness training and greater storage of muscle glycogen post-run. ĚýAll of these adaptations are extremely helpful in helping you race faster in the marathon.

But, if you normally fuel on your long runs with fast-acting sugars (sports drinks, gels, etc.) then you need to spend some time weaning yourself off of this type of fueling. For most runners, it just takes 2-4 long runs till they get used to the No-Fuel/Slow-Fueling.

The No-Fuel/Slow-Fuel strategy relies on running with compromised glycogen stores, avoiding spikes in blood glucose and enduring high mental fatigue so you want to avoid traditional fast-acting sugars during No-Fuel/Slow-Fuel long runs, which should be most of your regular ol’ long runs for distance or time.

Note: You might still use fast-acting carbs as part of your race day fueling strategy and practice them in your specialty workouts and tune-up races. For many runners, the winning formula for marathon fueling seems to be slow-acting carbohydrates for at least half if not three-quarters of the marathon then supplementing the slow-acting carbohydrates with fast-acting sugars (and caffeine) over the last few miles. But as with most things in running, you have to experiment to see what works for you.

Why would you make your long runs more difficult by limiting fuel? Think of it like hill training. You purposely choose terrain (the hill) to make running harder so you get certain benefits from hill training. You do the same thing in No-Fuel/Slow-Fuel training. You compromise your fueling to make the body work harder and as a result stimulate greater adaptations—metabolic changes which will help you get through the race with plenty of fuel and thus avoid the bonk.

Easing Off Fast Fuel

To get stated with No-Fuel/Slow-Fuel training, first reduce or eliminate fast-acting sugars in some of your shorter long runs before you begin your marathon plan. Or you can start during the first few long runs of your plan. If you have a two-hour long run scheduled and would normally ingest a gel at 45 and 90 minutes in the run, for example, only take one gel between 60 and 90 minutes into the run or do not take a gel at all and just hydrate with water and electrolytes.

After just a few long runs of weaning yourself off of fast-acting sugars, you should be able to run for up to two to two and a half hours with just water and electrolytes during the run. You’ll have no need for carbohydrates.

That said, some runners don’t tolerate running with low blood glucose levels so using slow-acting carbohydrates (like a serving of UCAN) every hour to an hour and a half in your No-Fuel/Slow-Fuel long runs is a great way to wean yourself off of fast-acting sugars.

As you get fully into your marathon training plan and your long runs become longer than two to two and half hours, begin using slow-acting carbohydrates (as well as water and electrolytes) during your runs. I find that going with no fuel for longer than two and half hours creates too much lasting fatigue for most, but using slow-acting carbohydrates provides similar adaptations yet doesn’t hamper your upcoming training.

Please note that the No-Fuel/Slow-Fuel strategy is only for your long runs where you are just running for distance or duration. The No-Fuel/Slow-Fuel strategy is not to be used for your specialty, marathon-specific long runs, like long runs with a fast finish, goal pace running or runs with surges/pace changes. In those specialty long runs, you’d practice your planned marathon race day fueling strategy.

Next Level No-Fuel/Slow-Fuel Training

If you’re comfortable with No-Fuel/Slow-Fueling for your long runs and want to take it to the next level, then you can begin to eat only a low-carbohydrate breakfast before your long runs or even skip breakfast all together. Naturally, this further reduces your fueling and enhances the low glycogen stimulus.

Some runners even take it a step further and eat a low-carbohydrate dinner the night before to further lower the carbohydrate stores going into the No-Fuel/Slow-Fuel long run the next morning. This can be enhanced by doing an easy run the evening before the long run.

Hardcore low-glycogen runners add a harder, glycogen-depleting run the evening before their long run—either a moderately-long run of 60-90 minutes or a VO2max workout like 8 to 10 times 1 minute at 5k pace with 1-minute recovery jog between. This definitely leads to a strong low-glycogen stimulus, but introduces a lot of potential fatigue so it’s only for runners used to low-carbohydrate eating and training who are never injured.

No matter how aggressive you want to get, the end goal is that you force your body to run with low glycogen stores and your mind to tolerate running while feeling fatigued. Any of the strategies for weaning yourself off of fast-acting sugars can help you get the benefits from No-Fuel/Slow-Fuel training, and will make those runs where you do practice your race-day fueling strategy feel amazing.

5 Stages to Wean Yourself Off Fast-Acting Sugars

Warning: Adjust Your Expectations

No-Fuel/Slow-Fuel training requires some planning and an adjustment to the usual long run expectations.

On the planning side, avoid routes that take you far away from civilization for a No-Fuel/Slow-Fuel long run. After all, you’re going to be running on low fuel so if you run into issues, you don’t want to be stuck in the middle of nowhere. And as with any training run, let others know where you’ll be running (or ideally, take along a training partner).Ěý Lastly, take some fuel with you. An “emergency gel” gives you peace of mind, particularly if you are new to this strategy, so tuck a gel in your shorts or pack just in case you need it.

On the expectations side: be prepared for it to suck, particularly if you are used to fueling with fast-acting sugars on all of your long runs. No-Fuel/Slow-Fuel long runs are designed so that you run low on fuel.Ěý Many runners even bonk towards the end. You need to be ready for this mentally.

Remember that feeling toward the end of the marathon where it was tough just to keep from giving up? When you want more than anything to curl up in the ditch and take a nap? That’s what you’ll feel toward the end of No-Fuel/Slow-Fuel runs—at least for the first few. But, in addition to the metabolic adaptations, that’s part of the purpose. You are building a lot of mental toughness and it will serve you well in the marathon.

Lastly, the pace on these long runs is often slower than your usual long runs—particularly on the first few, and toward the end of the runs. You need to be okay with this and accept it as part of the training plan, not compare it to your goal marathon pace and become concerned.

Applying the No-Fuel/Slow-Fuel Strategy to Your Marathon Plan

How does No-Fuel/Slow-Fueling look across your training plan? The chart below shows the last 10 weeks before the marathon and the strategy you use to get the most from the No-Fuel/Slow-Fuel concept.

You start with no fueling (just water and electrolytes for hydration) during the shorter long runs early in your plan. Then move to slow-carbohydrate fueling as the long runs get longer and longer. Then finally, you alternate between No-Fuel/Slow-Fuel long runs and long runs where you practice your marathon fueling strategy.

If you are unsure of your marathon race fueling plan, then skip the No-Fuel/Slow-Fuel strategy on a few of your regular long runs and instead, practice your marathon fueling plan. It is critically important that you have a tested and proven marathon fueling plan so skip the No-Fuel/Slow-Fuel strategy till your get your marathon fueling strategy finalized.

The same goes for tune-up races, marathon-specific long runs (fast finish, goal pace, pace change) as well as any goal pace workouts within your marathon plan. For all of those workouts, practice the fueling strategy you plan to use in your marathon not the No-Fuel/Slow-Fuel strategy.

Refueling

While I’ve talked mostly about limiting fueling during long runs, the opposite is true after the No-Fuel/Slow-Fuel long runs. One of the key benefits of No-Fuel/Slow-Fuel training is that your muscles are stimulated to store more glycogen (stored carbohydrate) after a depleting run like a No-Fuel/Slow-Fuel long run.

You should ingest a liquid with carbohydrates and a little protein within the first few minutes (less than 30 minutes) after a No-Fuel/Slow-Fuel long run. Chocolate milk, smoothies, shakes, UCAN Recovery Mix are all good choices. Basically, any liquid that you enjoy and can get in quickly will take advantage of the increased glycogen storage that is stimulated after a No-Fuel/Slow-Fuel long run.

Final Thoughts

No-Fuel/Slow-Fuel long runs work. They take some time to get used to and to learn how you respond and recover, but they are a great strategy for marathoners looking to beat the bonk, break through “the wall,” fix the fade. They are worth the difficulty in order to have more energy—and speed—over the last few miles—and maybe to get that coveted Boston Qualifier.

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A big key to running success is the ability to optimize every run.Ěý In order to optimize your runs, you need three things: First, you must have the ability to adjust your training based on how you’re feeling.Ěý Next, you must have the knowledge of how to make the proper adjustments. And finally, you must feel empowered and encouraged to adjust your training “on the fly.”

Let’s discuss the four simple steps of how this works in the :

StepĚý1: Check your “Road Map”

First, start by looking at the idea for the upcoming training week. Note that I said “idea.”Ěý All coaches will tell you that the training plan is not written in stone. It’s an idea, a “road map” that may need to be tweaked.

Many athletes “turn the page” to the new week as if they are starting new. But I like athletes to consider how they feel heading into a new training week. After all, the body doesn’t know that it’s a new week. It just feels the effects from the previous day(s) of training.

As you look ahead at your training week, do you feel mentally and physically prepared for what is planned? And secondly, are there any adjustments you would/should make based on what you’ve learned in the previous week(s) of training?

Dustin, a member of and an experienced runner, used this step recently to make a smart adjustment to his half-marathon plan. Originally, he had a fartlek run scheduled for Tuesday and a cruise interval workout scheduled for Thursday in his upcoming week. But he was still tired and a bit low on motivation/energy after the previous week’s training—which was at his full mileage and included a strenuous long trail run.

So, the decision was easy. His body/mind were telling him he needed a bit more recovery, so we skipped the fartlek run on Tuesday and did an easy run instead. It worked like a charm as the extra rest helped him feel refreshed and motivated. The result: He performed really well in the cruise interval workout.

I’m confident that if he had tried both workouts, the quality of each would have been low. By adjusting the training week, the quality of the cruise interval workouts was really high, and his confidence is now soaring as well.

I should note that this doesn’t mean that you avoid fatigue at all costs. It also doesn’t mean that you won’t be tired sometimes and need to just keep getting out the door. It just means that you reduce the risk of failure or for escalating fatigue/injury.ĚýYou make smart decisions, so the stress/rest cycle is optimized.

Luckily, Dustin is a long-time member, so he’s comfortable with this idea of switching/skipping/adjusting workouts. At first, it really bugged him because he’s a goal-driven athlete and wanted to complete every workout to a “T”.Ěý But he soon learned that by listening to his body and using common sense, he can avoid the stumbling blocks from his past.

Step 2: Account for Your Life Schedule

In Step 2, you preview your life schedule for the upcoming week. Are there any issues that could compromise your planned training schedule?

member Linda recently had a tempo run scheduled for Thursday, but she had a board meeting at work scheduled for that day as well—definitely an issue.

I believe you should pre-adjust your planned week based on what you see in your life schedule. No need to try to force your training against a compromised life schedule. It’s much better to adjust your schedule so that it flows with your life.

And do it proactively. Use common sense: if you see that the training has a low likelihood of success, adjust it to increase the likelihood of a positive outcome.

Trust me. This type of proactive adjustment leads to more successful training weeks, even if the new training is different than what was originally planned.

That’s exactly what Linda did. She moved the tempo run to Wednesday because she knows she’s mentally exhausted after board meetings. With a simple drag and drop in her calendar, she could easily move the runs around.Ěý This worked well for Linda because there were no other conflicts when she moved the tempo run to Wednesday (in other words she didn’t also have a big workout scheduled for Tuesday, which would put too many hard days too close together—a big “no no”).

By looking ahead at her life schedule and making a smart adjustment, she had a great tempo run on Wednesday and then could focus on the Thursday board meeting.

Step 3: Watch for Bumps in the Road

Step 3 is all about paying attention. You’ve made smart changes to your planned training and you’ve considered your life schedule, but as you have probably experienced more times than not, what you plan changes. ĚýSo, just like you did in Step 1 and Step 2, you stay ever vigilant and be proactive if you see some life event that will cause issues.

Again, this does not mean you won’t have to be disciplined and endure the usual fatigue of training. It simply means that you set yourself up for success instead of what I see far too often and that is that runners don’t make adjustments when they have an ache or pain that is progressing toward injury. Or, they don’t make adjustments when an unexpected change in their life schedule compromises their preparedness for a key workout.

Jimmy, another Ěýathlete, just had this happen. A stomach bug made the rounds through his family, so he had to adjust most for the prior week of training. For the upcoming week, he was feeling better but didn’t want to admit that his energy levels were clearly not quite back to 100% as he marched toward his speed workout on Thursday.

Instead of adjusting his schedule, he tried to force the workout (because he has already missed some training the week before). As you might suspect, it did not go well.Ěý He learned a valuable lesson that a big key to training is to make smart adjustments.Ěý I know this will serve him well going forward.

Step 4: Make the Game Day Decision

Next, after all the pre-planning and proactive adjustments as the week progresses, you focus on how you feel for each run during the week. This is the essence of my “” Video.

As the video describes, you are not the same runner on each and every run. You know this from your own experience. Some days, you feel really good (wish we could bottle those!) and some days, you don’t.

Sometimes, feeling less than great is related to your previous training. (You will naturally feel tired the day or two after a hard workout.)Ěý And, sometimes feeling bad is related to other factors like poor rest, nutrition, hydration, or life stress. But sometimes you simply feel bad for no good reason at all. And the same goes with those magical days where you feel amazing. Often, it’s hard to pinpoint why.

No matter what, the key is to pay attention to . If you feel great, then take advantage of it. If you feel bad, adjust so you get the most from the workout without digging yourself into a hole with excess fatigue.

In my training plans, you have three ways to adjust based on how you feel each day.

Daily Volume:

First, you have a range for total volume for the day. I have never liked plans that force a set mileage or duration for day. You know the ones that say things like run 6 miles today.ĚýI think a range is much better given how different we can feel from day to day.

For example, an easy run for an intermediate runner may say 45–55 minutes or run 5–7 miles for certain runners.Ěý If you are feeling great, have no aches/pains/tightness, then run 55 minutes. If you aren’t feeling good, run 45 minutes. Feeling normal? Run something in between.

This makes sense, right? When you are feeling tired, the body is clearly telling you that you need a bit more rest. Why dig yourself into a hole of fatigue? Instead, listen to your body and run the shorter end of the range.

Will it really make that big a difference running 5–10 minutes less on a run every now and then? Of course not! In fact, I find most runners never “wimp out” on training. Instead, they mostly overdo it, which is why teaching them to adjust often results in a reduction in injuries and a big boost in performance.

Pacing:

Your next opportunity for adjustment is with pace. In the McMillan Running Calculator, I provide a paceĚýrange for each run.Ěý This is critically important because how you feel can vary greatly from run to run. Running the same pace on a run where you feel terrible as well as on a run where you feel amazing is not optimal training.

On the run where you feel terrible, you will be overtraining and, on the run, where you feel amazing, you’ll be undertraining.ĚýSo, on the day you feel great, run the fast end of the pace range. On the day you feel really tired, run the slow end. What most runners find is that their effort level (easy on an easy day for example) will lead them toward the correct end of the pace range. The problem is when athletes force a pace even when their effort level is saying otherwise.

Sean, a new member, struggles with this.Ěý He’s very “watch-focused” and has the mentality that the faster end of the pace range means better training. I’ve had to patiently explain that is not the right way of thinking. Instead, he should first focus on how he feels on each run. Then, it’s how he feels that determines where on the pace range he should focus (though honestly, I wish he’d forget his watch for some runs!).

His tendency is that he forces the fast end for the pace range on easy runs even when he’s tired and/or has a big workout the next day. You can probably guess what happens. He’s tired from previous training, feels bad on an easy run, pushes the pace to run near the fast end of the pace range and then is not recovered for his next big workout. That workout then does not go as well as it would have if he was recovered and he begins to beat himself up mentally and doubt his abilities. It can become a snowball of negative experiences when all that was needed was to adjust the pace based on how he was feeling.

Over time, Sean will learn that the proper pace for each run varies and once he “gets it.” I’m confident his training results will then be more positive and beneficial.

Runner Type:

The final opportunity for optimizing each run is to remember your runner type and to adjust your expectations for each run based on that. In a nutshell, runners often fall into three types: speed-oriented (called Speedsters), combo runners, and endurance-oriented (called Endurance Monsters). See for more detail on this classification.

Speedsters excel in short races and do better in short/fast workouts (speed workouts, leg speed training, etc.). Endurance Monsters excel in longer races and do better with the long, continuous type workouts (long runs, tempo runs, etc.). Combo runners are pretty good at both but may have tendencies toward the Speedster or Endurance Monster. What this means is that the same workout may feel different for you than your training partner if you are different runner types.

I had this a few years back with one of my training partners. I’m more Speedster and he’s more Endurance Monster. Our race times were similar but the type of training we excel in was different. For example, if we did a speed workout, I would always perform better than he would and would feel better doing it. On steady state runs and tempo runs, the roles would be reversed.Ěý This wholly came down to our different runner types.

You can see how knowing your tendencies would be vital in optimizing your training. ĚýFor a speed workout, I would expect to start near the middle of the pace range and by the end of the workout, run near the fast end. And because I enjoy and excel in speed workouts, I often do the maximum number of repetitions (total volume).

My training partner, however, knew that because he was an Endurance Monster, he would start near the slow end of the pace range and finish toward the middle. And because his body rebelled against speed training, he would often do the lower end of the volume for the workout. (And if we did a tempo run, the roles were reversed, and he’d go faster and for longer than I would.)

The result? We both got personalized, optimal results from the same workouts. By understanding your runner type, you can have appropriate expectations for each of your runs too.

The bottom line is that by making these subtle “on the fly” adjustments, you can really dial in the best training for you on each run. You accept what is and not just what you hope and you go with it. Feel great? Take advantage of it. Feeling lousy, adjust to avoid overtraining to be ready for your next run.Ěý The result? Optimal training every single run!

Final Thoughts

Pretty easy, huh? Unfortunately, I find that too many athletes either don’t know how to or aren’t comfortable with adjusting their plans.Ěý But it is precisely why these daily and weekly adjustments to optimize each and every day that leads more consistency and more positive training results.

Your training flows with your life and how you feel. By optimizing every run, you have fewer “bad” runs so your confidence soars.

The bottom line is that the optimizing every run concept is a lot of fun. You reduce your injuries. ( has 80% fewer injuries than the normal running population.) You have more positive workouts. And you stack more successful weeks together. You don’t to be a rocket scientist to know that that is a great path to success.

These steps will work for you whatever program you’re following, but if you want an individualized, flexible training system with access to the author, sign up for aĚý.

—

Coach Greg McMillan blends his experience as a national champion runner with his background in exercise science to create scientifically-based, that are individualized to your unique traits.

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I’ve been able to dial in how to truly peak on marathon day. It took a while to figure it out, because, like many coaches, I fell into the standard “tapering” model we’ve all been taught. Problem was, tapering didn’t work consistently. The results were just as hit-or-miss as not tapering at all.

So, I threw “tapering” out of my vocabulary. I replaced it with “peaking.” Semantics? Maybe. But by studying peak performance—both physiological as well as psychological—as opposed to just the tapering research, I’ve been able to consistently get runners optimally ready on marathon day. It works for all athletes no matter where you find yourself in the pack come race day.

Here are my guidelines for your peaking phase—the last 14 days before your marathon—and these ideas form the basis of my peaking training plans in my e-book,Ěý,Ěýas well as my guidance for what you should do before, during and after the marathon:Ěý

#1: Don’t change your weekly running routine

Our bodies and minds like routine. If you run three days per week, then run three days per week during your peaking phase. If you run five, then run five. Your legs will feel heavy and “flat” if you suddenly run less frequently than normal. Here’s a quick story to prove the point:

A few years ago, I coached a new runner program in San Diego. A masters female runner (who ran 4 days per week) was prepped and ready for a great marathon. On race day, however, she ran horribly and was nowhere close to her goal time. When we met up a few days after the race, I asked her what went wrong.

“I don’t know Greg. The training was great and I feel your workouts really prepared me for the race,” she said shrugging her shoulders. After a little more investigation, I found the problem. I asked her about race week, a time when things can go wrong if you aren’t careful. “Race week was great. Because I wanted to really rest up for the marathon, I took Wednesday, Thursday, Friday and Saturday off. I wanted to save all my energy for the marathon on Sunday,” she revealed. Bingo!

Her body was used to running four times per week and suddenly she rested for four straight days. Every runner knows how awful you feel if you miss a few days of running. You feel like you’ve never run before in your life!ĚýAnd, that’s exactly how she felt. She was completely flat on race day. She learned this rule the hard way and it was a great reminder for me (and now you): Stick to your running rhythm during the peaking phase.

That said, there is one exception to this rule: Runners who feel they are on the edge of overtraining or are nursing a sore muscle or niggling injury may take an extra day off each week during the peaking phase. But, don’t take it the day before the last long run or the race if you don’t normally rest the day before your long runs. This risks feeling flat on race morning.

#2: Reduce weekly training volume, but not too much

Over the last 10-14 days before your race, you should progressively reduce the volume of your running. Two weeks out from the race, I like to reduce the daily volume by 10–20 minutes or so.

For most runners, that’s no big deal. But, what if you only run 30 minutes per day normally?Ěý Still follow the plan. Reduce your run to 10–20 minutes (30 minutes minus 10–20 minutes).Ěý It will feel like you spent more time getting ready for the run than going for the run, but your body will benefit even from very short runs.

The week of the race, reduce your normal daily volume approximately 20–30 minutes. (Again, this may mean low mileage runners may only run 10–20 minutes but that’s okay.) This, along with the normal reduction in your long run length as the race nears, will drop your overall running volume in line with what we know from research (and, more importantly, from practical experience). This allows the body to get prepared for a peak performance (~20–40% total reduction in training volume depending on the athlete).

The extent of your volume reduction during the peaking phase depends on your normal training volume and how tired you feel from the training. Lower mileage and rested athletes will reduce volume less than high mileage runners who are fatigued from training.

That said, don’t make the common mistake of dropping your volume too much. This takes your body out of its routine and can leave you stale on race day. My opinion is that more runners fail because of tapering too much (see #1 above) rather than not enough.

#3: Keep the engine revved

While we want to reduce the volume of running, we do not want to reduce the intensity of our workouts. In fact, we may want the intensity to increase. You want to keep your engine revved, the pumps primed. Never race your workouts, but during the peaking phase, don’t back off from all faster running either. I’ve found that some fast running in the peaking phase helps bring the body and the mind to tiptop condition on race day.Ěý (See my Peaking Plans in the e-book for the workouts I recommend.)

While these workouts aren’t “push it to the max” workouts, they should help build your running economy (think of it as better gas mileage) and dial in your goal pace.Ěý Done correctly, the peaking workouts stress the body less but leave you with an engine that is primed and ready to deliver on race day.Ěý These peaking workouts aren’t as extensive or high volume as you might do earlier in the marathon training, but they do provide just enough stimulus to really help you peak on race day.

#4: Plan your strategy and stick with it

Most marathoners have the same race strategy—start conservative, build into race pace, run as efficiently as possible and get as deep in the race as possible before you have to pull out your super powers to get you to the finish line. Yours may vary, depending on your strength and preferences and race course, but no matter what your strategy, stick with it.

For most runners, their pre-race strategy is the best strategy. Be open to change if the conditions require, but for the most part, you know what you need to do so just get out of your own way and let the race unfold as planned.

Of course, the biggest error is feeling great in the first few miles (which should feel easy any way) and deciding, “I think I’ll put some time in the bank in case I slow down later.” Big no no. Your faster pace may feel easy but you are burning essential stored carbohydrates and stressing your muscle tissues too much, too soon.Ěý Later in the race, you’ll pay for it and can easily lose several minutes per mile compared to the few seconds per mile you “banked” early in the race.

(Later in the book, I provide my pace chart for running your best even or negative split race.)

#5: Reflect on training to build confidence

I like athletes to reflect on training in two ways. First, think back on a particularly tough workout, one where you didn’t feel great but you gutted it out. You were tough. This shows that you can do it. You are tough. You can handle the ups and downs of running and get to the finish line.Ěý You have loads of determination.Ěý This will be required in your marathon, so instead of thinking of that run as a “bad” workout, see it as revealing your inner strength.

Next, think back to your best workouts or races. Really re-live them in your mind. Bolster your confidence knowing that you are fit, fast and ready. Bring on the race! Get excited to go out there and perform like you know you can! Your training successes should build your confidence and confidence is a key part of the peaking process.

In fact, your homework is to review your training plan and highlight 2-3 runs/workouts/races where you felt great, really awesome. Put pen to paper (or fingers to keyboard) and write down everything you remember about the day. Come at it from all your senses and really “feel” the run.Ěý Then, start to read about these great runs every few days as the race nears. You’ll be surprised how this ongoing positive mental stimulus can carry over into the race.

#6: Have fun and smile

Let’s face it. Most of us aren’t going for an Olympic gold medal here. We are simply enjoying the challenge of doing our best. There is no real pressure, so quit putting so much on yourself. We run for fun, and you should remember that. Have fun! I encourage runners to smile a lot in the final days before a race. Smiling puts you in a better mood, reduces anxiety and that can play a big role on race day.

It’s only with a positive, happy mindset focused on doing your best, combined with a well-trained body that is rested but revved, fueled and hydrated that you can race your best.

Excerpted from by coach Greg McMillan.

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The Boston Marathon should be a PR course. After all, the course is significantly downhill—so much so that finish times can’t be considered for world records due to the drop from start to finish. But, late in the race, you often see these uber-fit marathoners struggling to stay on pace; many are even slowed to a walk. What’s going on?

Eccentric Loading

When you run, your body goes through a mindboggling chain of events every time you land, push off and land again. One of the most important is absorbing the impact of landing as you essentially hop from one foot to the next. You’ve probably heard the statistic that you land with 2.5–3 times your body weight with each stride.

During landing, some muscles contract while lengthening (called an eccentric contraction) to slow your drop to the ground before shortening to propel you forward through your stride.

The quadriceps (thighs) are a good example. When you land, the “quads” contract while lengthening, as the knee bends, to keep you from collapsing to the ground. They then quickly reverse direction and shorten, lengthening the leg, to help propel you forward to your next foot plant. And this is done in a split second, thousands and thousands of times across a race (roughly 35,000-45,000 times across a marathon). Is it any wonder why marathoners are sore after that?!

Eccentric contractions (lengthening while contracting) are more stressful to the muscles than concentric contractions (shortening while contracting).Ěý And with a lot of eccentric contractions (like in exhaustive running), the muscle cells can actually These “micro traumas” are very small disruptions in the tissue but accumulate enough of them and your performance during the run can suffer.

Downhill Damage

Runners, particularly inexperienced ones, are often quite sore after a flat marathon. Tilt the elevation chart like Boston’s course (with the first 16 and last 5 miles of mostly downhill) and the damage is amplified, making even experienced runners look like amateurs by the crest of Heartbreak Hill at mile 21.

shows that downhill running results in 54% greater impact forces when landing compared to flat running. And peak braking forces on the legs are increased by a whopping 74% when running downhill.

You’ll hear Boston marathoners say things like, “My legs were trashed.” Or, “My quads felt shredded by mile 20.”Ěý Shredded is right. The muscle cells have literally with lots of microscopic rips in the tissues.

Further, it’s not just the muscle tissues that get affected. Research also suggests that the (that signals the contract/relax process) doesn’t work as well and there can be significant inflammation from downhill running. ĚýThe torn tissues can also leak out the stored glycogen (carbohydrate) that would normally be used for fuel.

The brain gets involved too. The theorizes that the brain senses this extra damage and sub-consciously (and consciously, as marathoners can attest) creates more fatigue messages so you lose your desire to keep pushing—the old, “Why am I doing this?” line of thinking as you throw in the towel. And, the brain may actually “cut the power” to your muscles to slow your pace to protect the body from more damage. After all, your brain cares less about your personal best and more about survival when it comes right down to it.

The end result is that many Boston Marathon runners “hit the wall,” not because of an energy deficit but because the tissues simply can’t perform anymore, and the brain creates a tidal wave of self-defeating thoughts.

That’s why handling the downhills is one aspect that makes training for and running well in the Boston Marathon so intriguing and a Boston finishers medal such a badge of honor. As 2018 winner Desiree Linden told me, “Boston, unlike other marathons, is a race where you prepare for the course, not just for 26.2 miles.”

It’s not just about being a fast marathoner as you head to the starting line for Boston. It’s about being prepared to handle the downhills. Get it right and you can run fast. Get it wrong and it’s one of the toughest marathons you’ll ever run.

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Greg McMillan has been called “one of the best and smartest distance running coaches in America” by Amby Burfoot of Runner’s World. You can try McMillan’s training and coaching for free at .

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Today, there are many ways to monitor and evaluate the quality of your training. Any number of devices are available to give you real-time feedback on your pace, cadence, heart rate and calories burned.

But you don’t need to spend a lot of money on gadgets or have a PhD in physiology to effectively gauge your training. In fact, you already have one of the best ways to gauge your training—the Talk Test. It’s been around since the first running boom and here’s how it works.

As you train, you simply use your ability to talk to gauge your effort. For Endurance Zone workouts—recovery runs, easy runs and long runs—your breathing should be under control and you should be able to carry on a conversation with your training partner. That’s why this has long been called “conversational pace.”ĚýSure, you may breathe heavier on uphills but for the most part, you should be able to chat away.

Stamina Zone includes workouts include Steady State Runs, Tempo Runs and Tempo Intervals. These “up tempo” efforts are great at improving your lactate threshold but are a bit like goldie locks workouts. Run too slow and you don’t get maximum benefits, but run them too fast and you’ll bump into the Speed Zone. Using the talk test, Stamina Zone workouts are that perfect in between where you won’t be able to talk for long but you also shouldn’t be huffing and puffing. The Talk Test teaches that you are in the Stamina Zone when you can speak in short sentences like “This pace feels right on” or “Careful, I think we’re going a little too fast right now.”

The Speed Zone does involve lots of huffing and puffing so with the Talk Test, you can now only speak 1-2 words during each fast repeat, especially as you get to the last few repetitions.ĚýPhrases like “Too fast” or “Pick it up” are about all you can get out during speed workouts.

By the final training zone, the Sprint Zone, all you can muster are grunts, moans and the occasional “aack.” For most runners, “silence is golden” fits these very fast workouts, where any communication is reserved for the recovery jogs between sprints.

As a coach, I find the Talk Test to be a great way for runners new and old to connect with pace, heart rate and effort. And, it’s a great tool to use during adverse conditions like when it’s hot/humid or windy. In these conditions, it’s easy for pace to lag but that doesn’t mean you aren’t getting in a good workout. The Talk Test removes the pressure to hit a pace and keeps your training dialed in so you get in your best workout no matter the conditions.

As you march into your next segment of training, remember that the Talk Test is always powered on, linked up and activated ready to help you run your best.

The Talk Test Zones

Endurance Zone: Carry on a full conversation

Stamina Zone: Speak in 1-2 sentences

Speed Zone: Speak 1-2 words but definitely not a lot of talking

Sprint Zone: Grunts, moans, aack

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About The Author:

Greg McMillan, M.S. provides training plans and online coaching for runners of all abilities through hisĚýĚý.ĚýşÚÁĎłÔąĎÍř MagazineĚýcalls hisĚýĚýthe “Best Running Calculator” and his latest book,Ěý, continues to receive rave reviews from runners and coaches.

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