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Half Marathon

Half Marathon

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Published by: sdavis8873 on Nov 13, 2012
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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.

4 5


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.




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

3x(2:00. 2x(2:00. 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. When you finish the timed AI. incl. The program slowly increases weekly mileage and the distance of long runs to build endurance. incl. 2x(1:00. 3 miles 2 miles. 2:30) AI. Adding too much intensity while you’re also increasing mileage is a recipe for injury. I’m workin’ a little here.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. 2010-2011 Alamy Images RU N N E R S W O R L D. 3:00. 2 miles 2 miles. and make your regular pace feel more comfortable. 3 miles 3 miles. walk for several minutes. It has bouts of faster running to develop stamina you need to run strong for the full 13. 2x2:00 AI. and has finished a 5-K. 4x1:00 AI W Rest Rest Rest Rest Rest Rest Rest Rest Rest T 4 miles + 4 GP 4 miles + 4 GP 4 miles. 2 miles 2 miles. incl. incl. 4x1:00 AI + 6 GP 6 miles.1. GENTLE PICKUPS (GP) At the end of your run. Walk to full recovery before you start the next one. 2:00) AI. 2x(2:00. 5x1:00 AI. 2x2:30 AI. RACE-DAY RULES Start at the back of the pack. 3x(2:00. 4x1:30 AI + 6 GP 6 miles. then work back into your regular pace. rest for up to 30 seconds. 4x1:30 AI + 6 GP 8 miles + 4 GP 7 miles. Both AI and GP will improve your stamina and leg speed. 4x2:00 AI + 6 GP 5 miles. 1:30. and run more slowly than you think you should for the first few miles. 2 miles 2 miles. jog very slowly until your breathing returns to normal. Maintain a comfortable conversational pace. 2:30) AI. then gradually slow down. 1x3:00 AI+6GP. 2 miles 3 miles. Hold it there for 10 to 20 meters. 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. 2 miles 3 miles.” Don’t run this too hard. Find a tempo that feels somewhere between comfortable and “Hey.CO M 3 . But just a little. 4:00) AI. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 2 miles. and stretch if you need to. eat a little something. Drink at each aid station. 3:00. COPYRIGHT RODALE INC. incl. 5x1:00 AI. 2 miles 3 miles. 4:00) AI. averages 15 to 20 miles a week.

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

com/trainingcalculator. 2x200 SI (100). FFI 2x[400 SI (100). 1200 CI (200). 3 miles PI. gradually accelerate to 90 percent effort. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run. 1 mile 3 miles PI T 1 mile. 6x200 SI (100). 1 mile 1 mile. COPYRIGHT RODALE INC. hold for five seconds. All numbers in parentheses above denote distance of recovery jog. 2x[400 SI (100). go to runnersworld. For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. Run easy for 5 to 7 minutes between sets. 6x200 SI (100). then decelerate. 1 mile 1 mile. SPEED INTERVALS (SI) Run at 5-K race. 800 SI (200). 3 miles PI. 2x1200 SI (400). 1 mile 1 mile. 4x1 mile PI (400). 1 mile 1 mile. 1 mile W 4 miles 4 miles 4 miles + 6x100 fast strides 4 miles 4 miles 5 miles 1 mile. Walk to recover. has finished a half-marathon and perhaps a full marathon. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile. 2400 PI]. To find your 10-K pace. 3 miles PI. 4x1 mile PI (400). 2x800 CI (200) + 4x100 S. 1 mile 1 mile. 2000 PI]. 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. FFI 2x [400 SI (100). 6x200 SI (100).5 mile CI (400). 1 mile 1 mile. CRUISE INTERVALS (CI) Run each interval at 10-K pace. 1 mile 6 miles 7 miles 1 mile. 400 SI]. 2010-2011 Daniel Munoz/Reuters/Landov RU N N E R S W O R L D. 3200 PI]. 1 mile 1 mile. 1 mile 1 mile.CO M 5 . 2x1200 SI (400). LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace).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. 6x200 SI (100). Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace. even when you tire. 3x1. 4x1200 CI (200). 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. and has averaged 35-plus miles a week for at least the last six months. To find your 5-K pace. 3 miles PI. 1200 CI (200). go to runnersworld. com/trainingcalculator. 1200 CI (200). 1 mile 1 mile. FFI 2x[400 SI (100). 6x400 CI (100). STRIDES (S) Over 100 meters. FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace. 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. 2x800 CI (200) + 4x100 S. 1 mile 1 mile. 2x400 CI (200).

Cutting RU N N E R S W O R L D. and olive and canola oils. try a liquid postrun snack—like a smoothie. prerun 300 cal. and also provide vitamins. and you need to refuel while you’re on the road. have a healthy meal to help you bounce back strong. 60–75 min. Whole grains. TINKER WITH THE FORMULA Many runners rely on sports drinks and energy gels for their carbs. But feel free to eat it in whatever food energizes you without upsetting your gut. 2010-2011 Photograph by Ann E. in products such as nuts. per hour 100–250 cal. you won’t have a close encounter with the wall. whether that’s Gummi Bears. or raisins. just downsize portions or cut out high-calorie drinks. Run longer. rice milk. legumes.CO M 6 . seeds. prerun 200–250 cal. or frozen yogurt. 30 min. To avoid weight gain—and have energy to run— time your calorie intake right. and low-fat dairy products. GET CARBS ON LONGER RUNS On a run that’s about 75 minutes or less. within two hours 300–400 cal. or have to make an emergency pit stop that could derail your performance. prerun During Nothing needed 100–250 cal. or 16 to 40 ounces of sports drink per hour. and vegetables are excellent sources of carbohydrates. To cut back. poultry. minerals. so you’ll be less likely to eat junk when you’re famished. Eat one to two hours before your workout. you may not need to eliminate foods. though. About one-quarter of your calories should come from protein. Start refueling 45 minutes into your workout or race. dried fruit. 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. 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. Keep wholesome snacks on hand when you’re on the go. per hour After 250–300 cal. That’s about one to 2 1/2 sports gels. with 4:1 carbs-to-protein ratio within 30 minutes COPYRIGHT RODALE INC. fruits. Within 30 minutes of finishing a hard workout. ideally from sources like lean beef. you can rely on your body’s glycogen stores and your prerun meal to power through. 45–60 min. it’s natural to feel hungrier. BALANCE OUT YOUR CALORIE COUNT Get roughly half of your calories from carbohydrates. 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 antioxidants that will help speed your recovery. And within 30 minutes of finishing your workout. WATCH YOUR WAISTLINE Once you bump up the mileage. with 4:1 carbs-to-protein ratio within 30 minutes 300–400 cal. If running at a higher intensity leaves you queasy. but it’s easy to overcompensate. The key is to keep trying foods in training until you find something that works. Get about 25 percent of your calories from heart-healthy unsaturated fats. consume a healthy snack with a carb-to-protein ratio of 4:1. salmon. beans. so on race day.

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

and the rest from healthy fats and protein. so don’t wait for the last call to get there. Replay the highlight reel of the best moments of your running career—your last PR. LEARN SOME BACK TALK Have a reserve of positive images and sayings. no need to devour lots of pasta. mope. quads. Getting to know the landmarks—and the hills— will help you prepare for when you have to push. DON’T OVERDO THE EXPO Pick up your race number. and calves.700 RU N N E R S W O R L D. DON’T OVERLOAD ON CARBS In the final week before the race. 2010-2011 Illustration by Ryan Heshka * Source: Running USA 15. Get off your feet as much as possible in the days before the race. Did you rest enough during your taper? Did you go out too fast? Tweak these things so you’re ready the next time.CO M 8 . and encourages fresh blood to pump to the muscles. STRETCH Rehydrate and refuel with healthy carbs and protein. You’ll heat up once you get going. Cry. then look for a positive. STAY RELAXED If you get to a point when the race feels hard. vent. with the idea that you’ll finish strong. jog in place. This can help free up the energy your mind and body need. and save your extra energy for the last few miles. Liz Plosser. do a body scan. positive visualization.700 AFTER REPLENISH.500 13.F. LINE UP EARLY You don’t want to be rushing to the starting line. then squat.300 22. hips. 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. Do what you need to for a day or two. Kelly Pate Dwyer. Keep an even effort and pace throughout the race. Adam Bean. Here’s how to stay calm BEFORE TAPER SMART Stick to the mileage and intensity outlined on the plan. CHECK OUT THE COURSE Review the course map and elevation chart. Jeff Galloway. how you felt on your best training run. It’s best to wait at least three weeks to line up again. ANALYZE THINGS If things didn’t go well. Kelly Bastone. which reduces mileage and intensity in the last two weeks before the race to let your muscles recover. Michelle Hamilton. and drive the course. Once you’re in position.TRAINING GUIDE Your Best Race Ever Even for seasoned racers.100 17.900 22. START SLOW AND STAY EVEN Run the first two to three miles 10 to 15 seconds slower than goal pace. allow yourself to wallow a bit.600 13. WALK. and take some deep breaths. Review your training plan and your race-day strategy to see if there is anything you can improve upon.100 20. Jen Van Allen. CURB YOUR ENTHUSIASM Finishing a first half or setting a PR can make you eager to race again pronto. 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.900 15. the big day can be stressful. so wear clothes that you can toss off in the early miles. Just eat 60 percent of your calories from carbs. but give yourself a time limit at the expo and stick to it. DURING DON’T OVERDRESS It may be cool at the start. and Pam Nisevich Bede COPYRIGHT RODALE INC. Stick to rest and easy running.400 With contributions by Jon Marcus. 14. the first time you ran 10 miles. Is your brow clenched? What about your jaw? Drop your shoulders. and practice good. Sarah Bowen Shea. Walk for five minutes. it gently stretches the back.

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