How to Improve Your Running Time in the 10-Mile to Half-Marathon Range

The key to improving your running times in this range is being familiar, and comfortable, with running just fast enough to make progress, but not so fast that you begin to fatigue.

Difficulty: Moderately challenging

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Jogging Strollers
• Running/sports Drinks

1. Try tempo runs. These are dress rehearsals for the race. After warming up, run a comfortable hard pace, about 85 to 90 percent of your maximum heart rate. For example, run two to four miles at 20 to 30 seconds slower than 10K race pace, or 35 to 45 seconds slower than 5K race pace. For the half-marathon, do four to six miles at a half-marathon goal pace.

2. Establish a good base. Do weekly training runs in which you are running for the amount of time you will be racing.

3. Do build-up races at shorter distances than 10 miles to the half-marathon.

4. Pace yourself properly. Feel yourself holding back until at least the half way point.

5. Go longer than the desired distance on occasion. This will make the distance feel more manageable.

Tips & Warnings

• Consider using a heart rate monitor, especially for speed work.
• Choose to race in the fall or the spring, or make sure the weather is mild.
• Take into account the other stresses in your life. Modify your schedule when necessary.
• Always warm up before doing any speed work.
• Cool down with slower running, followed by stretching.
• Find a training partner or group of fellow runners; a pack is particularly helpful when doing speed work.
• Consult an experienced runner or a coach for advice.
• If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

Who Can Help Sponsored

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[sgtbaxter05]

on 4/12/2008 What has worked for me is the following:

1 x Tempo Run of 45 minutes at Half Marathon goal pace with 2 miles warm up and 2 miles cool down;

1 x Hills on a treadmill up to 8% incline with 2:00 sets with 2:00 recovery, total of 45-60 minutes;

1 x Long Run of 16-20 miles, finding a comfortable pace at 16, doing it the next week at 18, doing it the next week at 20, then taking an easy 10 week, then starting the 16-18-20 cycle at 5-10 seconds per mile faster;

Mix in 2 Easy runs of random distance (according to how I feel) between the other harder runs.

When you get 6 weeks from goal race day, replace the Hill day with a Fartlek run day of equal distance (run fast and slow as you feel and have some fun with it, but make sure it is difficult).

Don't overtrain; increase by no more than 10%; find an amount of mileage that your body handles well, then only increase your Long Ru

on 7/26/2006 If you want to succeed in these kind of sports, like Marathon that require endurance, you have to build up your slow fiber muscles that are responsible for this job. You are going to develop them by strength training of much more reps and less sets. No sprints, no explosive power training. You have to dedicate a lot of time training hard so as to develop these muscles of your leg that last and last for a long period of time.

on 11/22/2005 Here's what you need to do-
1. Enjoy hard work. Period.
2. An 880 at a 'someone is trying to kill me' pace. 90 second survival jog.
3. A 440 at a 'the son of a gun found me and still he's still mad' pace. 45-60 second survival jog.
4. Three laps at a strong consistent power pace! 3-4 minute regain consciousness jog = 1 circuit.
Repeat 1-4 as many times as needed.