Five simple tips to help you achieve 13.1-mile success
Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles.



During training, practice for the terrain and conditions you’ll face on race day. If your race is on the roads, do most of your running on the roads. If your race starts at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you. If the course has a long hill at mile eight, map out a long run that follows that same pattern.



Your Ultimate Half-Marathon Guide
All the strategies, tips, and training plans you need to prepare you for your first—or fastest—13.1-miler

Make sure to take the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.

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For any workout longer than 90 minutes, consume roughly 100 calories every 45 minutes. Try different sports drinks, gels, and chews to find out which brands and flavors sit best in your stomach. Find out what will be offered at the race so that you can test it out in training.



or years now, the half has been one of the hottest race distances around. For

newer racers who’ve finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experienced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can bounce back from a hard half in as little as a week. In this guide, you’ll find three training plans, plus all the advice on training, injury-prevention, and fueling you need to take on 13.1 miles—in addition to can’t-fail race-day strategies to help you reach your goal.
COPYRIGHT RODALE INC. 2010-2011 Mauricio Duenas/AFP/Getty Images

Thirteen-point-one miles can be intimidating, especially in the first few miles. So break it down into three segments: the first five miles, the middle five, and the final three-point-one. For the first five, think, Easy does it. Run relaxed, and get into rhythm. For the next five, think, Hold steady. You’ll need to concentrate to maintain your pace. For the final 3.1, think, Time to push. Barrel through fatigue, and remember how short the remaining distance is compared to the miles you ran in training.




Just make sure your goal is measurable.CO M 2 . those attempting a new distance. warm up for 10 minutes. GO FOR A BEST EFFORT Chances are. a one-mile time trial can help you set a realistic race target. and running economy. And it takes the pressure off. GOAL MINING If you haven’t run a race recently. then run one mile hard. or finish each mile within 10 percent of your goal pace. So have some goals that are not tied to your finishing times—targets that reflect your best effort given the circumstances. It’s better to have two quality days and two of total rest than four days of mediocrity from lingering fatigue. so you come back refreshed. to test out the fuel. so that you can tell whether you’ve met it. no matter what the finish-line clock says. which enables you to run longer and feel strong doing so. Rest days give you a mental break as well. and make sure that one of them is not defined by the clock your workouts feeling strong. That’s your goal. go to runnersworld. To find the correct training paces. aim to run even splits. your goal may be to get to the start healthy. You should be able to easily hold a conversation. AIM FOR A PERSONAL RECORD (PR) This ambitious goal requires consistent training at specific paces. COPYRIGHT RODALE INC.1 miles is an impressive accomplishment. 3 LONG RUNS are steady runs longer than your weekday runs and are designed to enhance endurance. some at your goal race pace.TRAINING GUIDE TIMING IT RIGHT If you have a time goal in mind. for instance. Mile Time Trial 5 minutes 6 minutes 7 minutes 8 minutes 9 minutes 10 minutes 11 minutes 12 minutes Half-Marathon Time 1:16:26 1:31:43 1:47:00 2:02:18 2:17:35 2:32:52 2:48:09 3:03:26 To have a successful race. 5-K 16:19 19:35 22:51 26:06 29:22 32:38 10-K 34:01 40:49 47:38 54:26 1:01:14 1:08:02 Marathon 2:36:22 3:07:39 3:38:55 4:10:12 4:41:28 5:12:44 HalfMarathon 1:15 1:30 1:45 2:00 2:15 2:30 Good Targets JUST FINISH This is a great goal. but it’s best not to. you won’t run a PR every time you race. Having a banner-day goal will help drive your training. On a track or flat road. and helps you develop the psychological toughness that racing demands. you’ll be motivated to push yourself on race day. This helps improve cardiac strength. biomechanical efficiency. Save your energy for hard workouts. Then find the equivalent half-marathon time.com/trainingcalculator. After all. and mental strategies that you might want to use for the race. your other race times can help you determine a realistic target. Below are half-marathon times based on one-mile time trials. go to runnersworld. some faster. 2 EASY RUNS are totally comfortable and controlled.com/trainingcalculator. The goal can still be performancerelated. For your training paces. For injuryprone runners. like speed sessions and long runs. Use these runs as race rehearsals. covering 13. aim for at least two goals. you’re going too fast. You may feel as if you could go faster. If you’re huffing and puffing. Find your finish time on the chart below. 4 SPEEDWORK means bursts of running shorter than race distance. ideal race-day conditions. Give your muscles some serious R&R so you’re primed for the next workout. The idea is simply to finish—and enjoy the experience. Once you complete FOUR TRAINING UNIVERSALS 1 REST means no running. 2010-2011 Photograph by Saverio Truglia RU N N E R S W O R L D. especially for first-time racers. gear. and veterans coming back from a layoff. and perfect health.

5x1:00 AI. Maintain a comfortable conversational pace. 5x1:00 AI. Find a tempo that feels somewhere between comfortable and “Hey. 1x3:00 AI+6GP. and has finished a 5-K. 2:30) AI. 2 miles 3 miles. 2 miles 2 miles. 2x(2:00. 3 miles 3 miles. 4x1:30 AI + 6 GP 6 miles. 2x(1:00. 3:00. GENTLE PICKUPS (GP) At the end of your run. 4x1:30 AI + 6 GP 8 miles + 4 GP 7 miles. The program slowly increases weekly mileage and the distance of long runs to build endurance. incl. RACE-DAY RULES Start at the back of the pack.” Don’t run this too hard. Drink at each aid station. 4x1:00 AI + 6 GP 6 miles. 2x(2:00. 3x(2:00. 3 miles 2 miles. I’m workin’ a little here. But just a little. and run more slowly than you think you should for the first few miles. then work back into your regular pace. jog very slowly until your breathing returns to normal. 4:00) AI. and make your regular pace feel more comfortable. 2:00) AI. averages 15 to 20 miles a week. then gradually slow down. incl.CO M 3 . 2 miles 3 miles. 2:30) AI. 2 miles 3 miles. COPYRIGHT RODALE INC. incl. 4:00) AI. 2x2:00 AI. and stretch if you need to. Walk to full recovery before you start the next one. 2010-2011 Alamy Images RU N N E R S W O R L D. incl. When you finish the timed AI. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 2 miles. walk for several minutes. Both AI and GP will improve your stamina and leg speed. 2 miles 2 miles. Hold it there for 10 to 20 meters. incl. 3x(2:00. 4x1:00 AI W Rest Rest Rest Rest Rest Rest Rest Rest Rest T 4 miles + 4 GP 4 miles + 4 GP 4 miles. 3:00. 2x2:30 AI. then slowly increase your leg turnover on a flat stretch for 100 meters—the straightaway on a track—up to the point where you start to breathe hard. 4x2:00 AI + 6 GP 5 miles. rest for up to 30 seconds. 4x2:00 AI + 6 GP 2 miles easy + 4 GP F Rest Rest Rest Rest Rest Rest Rest Rest Rest S 4 miles 4 miles 5-K race 4 miles 4 miles 10-K race 6 miles 5 miles 2 miles S 7 miles 7 miles 5 miles 8 miles 8 miles 4 miles 10 miles 10 miles Half-marathon race TOTAL 20 miles 20 miles 17 miles 25 miles 25 miles 26 miles 31 miles 26 miles 1 2 3 4 5 6 7 8 TAPER SCHEDULE KEY AEROBIC INTERVALS (AI) You push the pace.TRAINING GUIDE Beginner Runners Half-Marathon Plan For A realistic nine-week program to get you to the finish for the first time T WEEK his program is for someone who has run for at least a year and can run five miles without distress.1. It has bouts of faster running to develop stamina you need to run strong for the full 13. 2 miles 2 miles. Adding too much intensity while you’re also increasing mileage is a recipe for injury. 1:30. eat a little something.

4 miles PI(800). for 8:00 pace (1:44:52). 2010-2011 Getty Images RU N N E R S W O R L D. 1x1200 PI(400). 1x 200 SI. 4 miles PI(800). 8:00 TUT 6 miles Half-marathon race TOTAL 30 miles 30 miles 23 miles 34 miles 35 miles 32 miles 36 miles 31 miles 1 2 3 4 5 6 7 8 9 SCHEDULE KEY PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. For 10:00-per-mile half-marathon pace (2:11:06). 1 mile 1 mile. for 9:00 half-marathon pace. for longer Half-Marathon Plan for T WEEK his program is designed for someone who has been running consis- tently for several years. CRUISE INTERVALS (CI) Run each interval at 10-K pace. incl. This will help promote stamina and the ability to run strong when tired. 400 SI (200). hold for five seconds. 4x200 SI (100). 1 mile 1 mile. STRIDES (S) Over 100 meters. has tried various kinds of speed training. 2:02 (400). 6x1:00 SI) + 4x100 S 1 mile.com/tools. 6:00 TUT 11 miles 8 miles 13 miles. run 3:37 (800). targeting a strong 10-K effort in the total time called for. 800 CI (400). run 7:07 (1200). 2x1200 CI (600). 1 mile 1 mile. 2x400 CI (200).com/trainingcalculator. which will help you boost your stamina and make race pace feel more comfortable. 1 mile 1 mile. SPEED INTERVALS (SI) Run at 5-K race pace to develop quick turnover. 4:45 (800). 200 SI(200). 2x800 CI (200). for 9:00 pace (1:57:59). To find your 10-K pace. go to runnersworld. 4x400 SI (200). 1 mile W 4 miles 4 miles 2 miles 4 miles 4 miles 4 miles 4 miles 4 miles 2 miles PI + 4x100 S T 1 mile. 1 mile F Rest Rest Rest Rest Rest Rest Rest Rest Rest S 4 miles + 4x100 S 4 miles + 4x100 S 5-K race 5 miles + 6x100 S 5 miles + 6x100 S 10-K race 4 miles + 6x100 S 6 miles + 6x100 S 3 miles easy S 9 miles 9 miles. 1 mile 3 miles + 4x100 S 1 mile. 1 mile 1 mile. run 4:04 (800). 3:48 (800). To find your 5-K pace. 6x200 SI (200). 2x2miles PI (800) + 4x100 S. TOTAL UPHILL TIME (TUT) Work the uphill sections during your run. gradually accelerate to 90 percent effort. 2x1200 CI (600). 2x800 CI (200). M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile. run 6:24 (1200). 4x400 SI (200). go to runnersworld. The plan also includes speedwork to practice running faster than goal race pace. 1:48 (400). 1 mile CI +6x100 S. 1 mile 1 mile. 2x[800 SI(400). run 5:42 (1200). 2 miles PI. 1:07 (200). 2x[1200 CI (600). 4:00 TUT 6 miles 10 miles. 0:54 (200). 4x200 SI(200). 2x2 miles PI (800) + 4x100 S. 4x200 SI (100). 2x1 mile CI (800). 1x1200 PI(400). All numbers in parentheses are distance of recovery jog. 2x1 mile CI (800). 1 mile CI +6x100 S. incl. 400 SI (200)]. 1:01 (200). 1200 PI]. 1 mile 1 mile. For 10:00 half-marathon pace. 4x400 CI (200). 4 miles PI (800). Walk to recover. 1x800 CI (400).TRAINING GUIDE Intermediate Runners This program will help you build more stamina so you can run stronger. 1 mile 1 mile. averages 25 to 30 miles a week. and may have finished a half-marathon. 1 mile 1 mile. 1 mile 1 mile. 1x800 CI(400). then decelerate. incl. 2 miles PI. 4x200 SI(200). run 4:30 (800). 3 miles PI(800). 4:16 (800). 2:15 (400). 1 mile 8 miles (incl. for 8:00 half-marathon pace. 1 mile 1 mile. COPYRIGHT RODALE INC. This plan will help you develop the ability to sustain your race pace for longer. 1 mile 1 mile.CO M 4 . 6x200 SI (200). 2x200 SI (100).

1 mile 1 mile. 3 miles PI. 3 miles PI. FFI 2x[400 SI (100). To find your 10-K pace. 1 mile 1 mile. 4x1200 CI (200). has finished a half-marathon and perhaps a full marathon. 4x1 mile PI (400).com/trainingcalculator. Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace. 1200 CI (200). 3 miles PI. 1200 CI (200). 2x1200 SI (400). LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace). 1 mile 1 mile. 1 mile 1 mile. 2x400 CI (200).TRAINING GUIDE Advanced Runners Half-Marathon Plan For Follow this surefire nine-week program to run the race of your life his program is designed for someone who has run and T WEEK raced for many years. STRIDES (S) Over 100 meters. FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace.5 mile CI (400). M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile. 1 mile 1 mile. 6x200 SI (100). then decelerate. Run easy for 5 to 7 minutes between sets. FFI 2x [400 SI (100). CRUISE INTERVALS (CI) Run each interval at 10-K pace. 1 mile 4 miles PI 6 miles alternating 2:00–3:00 CI w/ 1:00 jogs 6 miles alternating 2:00–3:00 CI w/ 1:00 jogs 1 mile. 4x1 mile PI (400). This plan features long runs at half-marathon pace and training that will help you maintain a fast pace even when you’re feeling fatigued. 1 mile 1 mile. 400 SI]. hold for five seconds. go to runnersworld. 1 mile 3 miles PI T 1 mile. 3 miles PI. 3x1. 2010-2011 Daniel Munoz/Reuters/Landov RU N N E R S W O R L D. FFI 2x[400 SI (100). 1 mile W 4 miles 4 miles 4 miles + 6x100 fast strides 4 miles 4 miles 5 miles 1 mile. All numbers in parentheses above denote distance of recovery jog. Walk to recover. To find your 5-K pace. go to runnersworld. 800 SI (200). 2x1200 SI (400). and has averaged 35-plus miles a week for at least the last six months. 1 mile F 4 miles 4 miles Rest 3 miles 3 miles Rest Rest Rest Rest S 6 miles + 4x100 S 6 miles + 4x100 S 5-K race 6 miles + 6x100 S 6 miles + 6x100 S 10-K race 6 miles + 6x100 S 6 miles + 6x100 fast S 3 miles S 13 miles LR 14 miles LRFF 10 miles LR 15 miles LRS 16 miles LRF 12 miles LR 17 miles LRS 10 miles LR Half-marathon race TOTAL 42 miles 43 miles 30 miles 42 miles 43 miles 32 miles 43 miles 35 miles 1 2 3 4 5 6 7 8 9 SCHEDULE KEY PACE INTERVALS (PI) Repetitions at your goal race pace. 1 mile 6 miles 7 miles 1 mile. 1200 CI (200). 1 mile 1 mile. 6x400 CI (100). 2000 PI]. 2x800 CI (200) + 4x100 S. 1 mile 1 mile. SPEED INTERVALS (SI) Run at 5-K race. gradually accelerate to 90 percent effort. 2x200 SI (100).CO M 5 . 6x200 SI (100). COPYRIGHT RODALE INC. 2x800 CI (200) + 4x100 S. 3200 PI]. 1 mile 1 mile. com/trainingcalculator. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run. 1 mile 1 mile. even when you tire. 6x200 SI (100). 6x200 SI (100). For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. 2400 PI]. 2x[400 SI (100).

but it’s easy to overcompensate. or 16 to 40 ounces of sports drink per hour. dried fruit. Get about 25 percent of your calories from heart-healthy unsaturated fats. Run longer. and antioxidants that will help speed your recovery. with 4:1 carbs-to-protein ratio within 30 minutes COPYRIGHT RODALE INC.CO M 6 . seeds. Keep wholesome snacks on hand when you’re on the go. and you need to refuel while you’re on the road. whether that’s Gummi Bears. Start refueling 45 minutes into your workout or race. prerun 300 cal. or frozen yogurt. but here are five top nutrition rules to help you meet your race-day goals Fuel Up For Peak Performance EAT FOR RECOVERY Getting high-quality protein and carbohydrates after speed sessions and long runs helps restock glycogen stores and repair muscle tissue. legumes. TINKER WITH THE FORMULA Many runners rely on sports drinks and energy gels for their carbs. If running at a higher intensity leaves you queasy. BALANCE OUT YOUR CALORIE COUNT Get roughly half of your calories from carbohydrates. or raisins. per hour 100–250 cal. you can rely on your body’s glycogen stores and your prerun meal to power through. or have to make an emergency pit stop that could derail your performance. Cutting RU N N E R S W O R L D. GET CARBS ON LONGER RUNS On a run that’s about 75 minutes or less. though. you may not need to eliminate foods. and low-fat dairy products. 45–60 min. 30 min. rice milk. 60–75 min. try a liquid postrun snack—like a smoothie. have a healthy meal to help you bounce back strong. The key is to keep trying foods in training until you find something that works. fruits. 2010-2011 Photograph by Ann E. But feel free to eat it in whatever food energizes you without upsetting your gut. About one-quarter of your calories should come from protein. Within 30 minutes of finishing a hard workout. within two hours 300–400 cal. salmon. prerun During Nothing needed 100–250 cal. ideally from sources like lean beef. WATCH YOUR WAISTLINE Once you bump up the mileage. you won’t have a close encounter with the wall. And within 30 minutes of finishing your workout. minerals. so on race day. prerun 200–250 cal. To cut back. it’s natural to feel hungrier. YOUR MOVEABLE FEAST Here’s exactly how much to eat on every run Time running 30 to 60 min 60 to 90 min 90 to 120 min Before 100–150 cal. and also provide vitamins. and vegetables are excellent sources of carbohydrates. in products such as nuts. beans. with 4:1 carbs-to-protein ratio within 30 minutes 300–400 cal. Whole grains. consume a healthy snack with a carb-to-protein ratio of 4:1. just downsize portions or cut out high-calorie drinks. and olive and canola oils. To avoid weight gain—and have energy to run— time your calorie intake right. so you’ll be less likely to eat junk when you’re famished. Eat one to two hours before your workout. That’s about one to 2 1/2 sports gels. poultry. per hour After 250–300 cal. The ideal is to get 100 to 250 calories (or 45 to 60 grams of carbs) per hour.TRAINING GUIDE There’s no one-size-fits-all runner’s diet.

You can run easy through this muscle soreness. If the soreness lasts longer than a week. ice. 2010-2011 Illustration by Jonathan Rosen RU N N E R S W O R L D. and loosens them up more than sitting still. COPYRIGHT RODALE INC. or there is any sign of swelling or redness. blood flow increases. Apply a heating pad prerun. TRY RICE Rest. all of which can speed healing. RICE is most effective when done immediately following a minor injury. 4 MASSAGE Sports massage increases blood flow to the damaged muscles to enhance recovery. but hold off on an intense workout for a few days. bringing more blood to the muscle. Go to a specialty running shop where you can get help finding a pair with the fit and support your feet need. Stick to the training plan. Here’s how to prevent them from sidelining your racing plans you feel achey on a day when you’re scheduled to run. Keep track of the miles on your shoes in your training log. rest instead. and reduces swelling and tissue breakdown. and it can help reduce soreness. several times a day.TRAINING GUIDE Home Remedies BUILD GRADUALLY Running too much. If you twist an ankle or tweak your knee. reduce swelling. If you have pain that worsens as you run. WHAT A RELIEF Training for a half-marathon can be tough on the legs. And if A few aches and pains are unavoidable on the way to the start. and prevent tissue damage. Muscles and joints need recovery time so they can handle more demands. develops into pain. Compression—wrapping the area in an Ace bandage— can reduce inflammation and provide pain relief. Elevate the area to limit swelling. Apply ice for 10 to 15 minutes. keep running. TREAT YOUR FEET RIGHT Worn-out or ill-fitting shoes can lead to injuries like shinsplints and plantar fasciitis. blisters and black toenails. it builds weekly mileage by 10 percent per week. Here are four ways to ease the pain 1 HEAT THERAPY When muscle temperature rises. and elevation (RICE) can help relieve pain. plus LISTEN TO YOUR BODY If you feel some discomfort that fades after a mile or two. compression.CO M 7 . 3 ACTIVE RECOVERY Just a 20-minute low-impact workout increases blood flow to muscles. a proven formula for staying injury-free. It’s normal to feel sore a day or two after a speed session or a long run. If you rush that process. too fast is a surefire recipe for injury. see a doctor. It’s better to take one day off for a little achiness than to be sidelined for weeks because of a full-blown injury. too soon. you could break down rather than build up. Replace your shoes every 300 to 500 miles. stop and see a doctor. 2 ICE BATH Sitting in a cold tub for 20 minutes after a hard run flushes out waste products. or wait 24 hours after a run. take a few days off.

mope.F. hips. Did you rest enough during your taper? Did you go out too fast? Tweak these things so you’re ready the next time. and drive the course. Adam Bean. ANALYZE THINGS If things didn’t go well. allow yourself to wallow a bit. 14. Jeff Galloway. LINE UP EARLY You don’t want to be rushing to the starting line. Stick to rest and easy running.CO M 8 . and calves. but give yourself a time limit at the expo and stick to it. Jen Van Allen. 2010-2011 Illustration by Ryan Heshka * Source: Running USA 15. with the idea that you’ll finish strong. and take some deep breaths. START SLOW AND STAY EVEN Run the first two to three miles 10 to 15 seconds slower than goal pace.600 13. Kelly Pate Dwyer. Here’s how to stay calm BEFORE TAPER SMART Stick to the mileage and intensity outlined on the plan. how you felt on your best training run. Getting to know the landmarks—and the hills— will help you prepare for when you have to push. CHECK OUT THE COURSE Review the course map and elevation chart. Sarah Bowen Shea. DON’T OVERDO THE EXPO Pick up your race number.100 20.300 22. then look for a positive. DURING DON’T OVERDRESS It may be cool at the start. Get off your feet as much as possible in the days before the race.700 AFTER REPLENISH. Cry. no need to devour lots of pasta.700 RU N N E R S W O R L D. CURB YOUR ENTHUSIASM Finishing a first half or setting a PR can make you eager to race again pronto. quads. STAY RELAXED If you get to a point when the race feels hard. and encourages fresh blood to pump to the muscles.900 15. Liz Plosser. Keep an even effort and pace throughout the race. DON’T OVERLOAD ON CARBS In the final week before the race. it gently stretches the back. then squat.900 22. and practice good. You’ll heat up once you get going. LEARN SOME BACK TALK Have a reserve of positive images and sayings. so wear clothes that you can toss off in the early miles. so don’t wait for the last call to get there. STRETCH Rehydrate and refuel with healthy carbs and protein. Is your brow clenched? What about your jaw? Drop your shoulders. It’s best to wait at least three weeks to line up again. Chang’s Rock ’n’ Roll Arizona Rock ’n’ Roll San Antonio Rock ’n’ Roll Las Vegas Rock ’n’ Roll Virginia Beach Rock ’n’ Roll Seattle Rock ’n’ Roll Chicago Chicago Half-Marathon Nike Women’s Half-Marathon Indianapolis Nashville Phoenix-Tempe San Antonio Las Vegas Virginia Beach Seattle Chicago Chicago San Francisco 30. Replay the highlight reel of the best moments of your running career—your last PR. Just eat 60 percent of your calories from carbs. Review your training plan and your race-day strategy to see if there is anything you can improve upon. which reduces mileage and intensity in the last two weeks before the race to let your muscles recover. and the rest from healthy fats and protein. Kelly Bastone. This can help free up the energy your mind and body need. LIVING (AND RUNNING) LARGE These are the 10 largest half-marathons in the country* RACE CITY SIZE OneAmerica 500 Festival Country Music Half-Marathon P.100 17.400 With contributions by Jon Marcus.TRAINING GUIDE Your Best Race Ever Even for seasoned racers. WALK. Do what you need to for a day or two.500 13. jog in place. Once you’re in position. vent. the first time you ran 10 miles. and save your extra energy for the last few miles. Walk for five minutes. and Pam Nisevich Bede COPYRIGHT RODALE INC. positive visualization. the big day can be stressful. Michelle Hamilton. do a body scan.

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