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.
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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
Instructions
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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.
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Establish a good base. Do weekly training runs in which you are running for the amount of time you will be racing.
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Do build-up races at shorter distances than 10 miles to the half-marathon.
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Pace yourself properly. Feel yourself holding back until at least the half way point.
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Go longer than the desired distance on occasion. This will make the distance feel more manageable.
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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.
