RUNNERSWORLD.

COM 1
TRAINING GUIDE
r
RUN YOUR
BEST HALF
Five simple tips to help you
achieve 13.1-mile success
1
BUILD SLOWLY
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.
2
SIMULATE RACE CONDITIONS
During training, practice for the terrain and
conditions youll 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 gure
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.
3
HAVE A PURPOSE FOR EACH RUN
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
PRACTICE EATING AND DRINKING
For any workout longer than 90 minutes,
consume roughly 100 calories every 45 minutes.
Try diferent sports drinks, gels, and chews to
nd out which brands and avors sit best in your
stomach. Find out what will be ofered at the
race so that you can test it out in training.
5
BREAK DOWN THE DISTANCE
Thirteen-point-one miles can be intimidat-
ing, especially in the rst few miles. So break it
down into three segments: the rst ve miles, the
middle ve, and the nal three-point-one. For
the rst ve, think, Easy does it. Run relaxed,
and get into rhythm. For the next ve, think,
Hold steady. Youll need to concentrate to
maintain your pace. For the nal 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.
Your Ultimate
Half-Marathon Guide
3 TRAINING PLANS INSIDE
F
or years now, the half has been one of the hottest race distances around. For
newer racers whove nished 5-Ks or 10-Ks, the half ofers a worthy-yet-doable
challenge without the 16-week training grind of the marathon. For more experi-
enced 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, youll nd three training plans, plus all the advice on train-
ing, injury-prevention, and fueling you need to take on 13.1 milesin addition to cant-fail
race-day strategies to help you reach your goal.
All the strategies, tips, and training plans you need to
prepare you for your rstor fastest13.1-miler
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RUNNERSWORLD. COM 2
TRAINING
GUIDE
TIMING IT RIGHT
If you have a time goal in mind, your other race
times can help you determine a realistic target.
Find your nish time on the chart below. Then
nd the equivalent half-marathon time. Thats
your goal. To nd the correct training paces, go to
runnersworld.com/trainingcalculator.
GOAL MINING
If you havent run a race recently, a one-mile time
trial can help you set a realistic race target. On a
track or at road, warm up for 10 minutes, then
run one mile hard. Below are half-marathon times
based on one-mile time trials. For your training
paces, go to runnersworld.com/trainingcalculator.
1
REST means no running. Give
your muscles some serious
R&R so youre primed for the next
workout. Its better to have two
quality days and two of total rest
than four days of mediocrity from
lingering fatigue. Rest days give
you a mental break as well, so you
come back refreshed.
2
EASY RUNS are totally
comfortable and controlled.
You should be able to easily hold
a conversation. If youre hufng
and pufng, youre going too fast.
You may feel as if you could go
faster, but its best not to. Save
your energy for hard workouts, like
speed sessions and long runs.
3
LONG RUNS are steady
runs longer than your
weekday runs and are designed to
enhance endurance, which enables
you to run longer and feel strong
doing so. Use these runs as race
rehearsals, to test out the fuel,
gear, and mental strategies that you
might want to use for the race.
4
SPEEDWORK means
bursts of running shorter
than race distance, some at your
goal race pace, some faster. This
helps improve cardiac strength,
biomechanical efciency, and
running economy, and helps
you develop the psychological
toughness that racing demands.
JUST FINISH
This is a great goal, especially for rst-time
racers, those attempting a new distance, and
veterans coming back from a layof. The idea is
simply to nishand enjoy the experience. And
it takes the pressure of. Afer all, covering 13.1
miles is an impressive accomplishment, no mat-
ter what the nish-line clock says.
AIM FOR A PERSONAL RECORD (PR)
This ambitious goal requires consistent train-
ing at specic paces, ideal race-day conditions,
and perfect health. Having a banner-day goal will
help drive your training. Once you complete
your workouts feeling strong, youll be moti-
vated to push yourself on race day.
GO FOR A BEST EFFORT
Chances are, you wont run a PR every time
you race. So have some goals that are not tied to
your nishing timestargets that reect your
best efort given the circumstances. For injury-
prone runners, your goal may be to get to the
start healthy. The goal can still be performance-
related; for instance, aim to run even splits, or
nish each mile within 10 percent of your goal
pace. Just make sure your goal is measurable, so
that you can tell whether youve met it.
Good Targets
To have a successful race, aim for at least two goals, and
make sure that one of them is not dened by the clock
5-K 10-K Marathon Half-
Marathon
16:19 34:01 2:36:22 1:15
19:35 40:49 3:07:39 1:30
22:51 47:38 3:38:55 1:45
26:06 54:26 4:10:12 2:00
29:22 1:01:14 4:41:28 2:15
32:38 1:08:02 5:12:44 2:30
Mile Time Trial Half-Marathon Time
5 minutes 1:16:26
6 minutes 1:31:43
7 minutes 1:47:00
8 minutes 2:02:18
9 minutes 2:17:35
10 minutes 2:32:52
11 minutes 2:48:09
12 minutes 3:03:26
FOUR TRAINING UNIVERSALS
COPYRIGHT RODALE INC. 2010-2011 Photograph by Saverio Truglia
RUNNERSWORLD. COM 3
TRAINING
GUIDE
AEROBIC INTERVALS (AI) You push the
pace. But just a little. Find a tempo that feels
somewhere between comfortable and Hey,
Im workin a little here. Dont run this too
hard. Adding too much intensity while youre
also increasing mileage is a recipe for injury.
When you nish the timed AI, jog very slowly
until your breathing returns to normal, then
work back into your regular pace.
GENTLE PICKUPS (GP) At the end of
your run, walk for several minutes, then
slowly increase your leg turnover on a at
stretch for 100 metersthe straightaway on
a trackup to the point where you start to
breathe hard. Hold it there for 10 to 20
meters, then gradually slow down. Walk to
full recovery before you start the next one.
Both AI and GP will improve your stamina
and leg speed, and make your regular pace
feel more comfortable.
RACE-DAY RULES Start at the back
of the pack, and run more slowly than you
think you should for the rst few miles.
Maintain a comfortable conversational
pace. Drink at each aid station, eat a little
something, rest for up to 30 seconds, and
stretch if you need to.
WEEK
M T W T F S S
TOTAL
1
Rest
2 miles, 5x1:00 AI,
2 miles
Rest 4 miles + 4 GP Rest 4 miles 7 miles 20 miles
2
Rest
2 miles, 5x1:00 AI,
2 miles
Rest 4 miles + 4 GP Rest 4 miles 7 miles 20 miles
3
Rest
2 miles, 2x(1:00, 1:30,
2:00) AI, 2 miles
Rest
4 miles, incl. 4x1:00
AI + 6 GP
Rest 5-K race 5 miles 17 miles
4
Rest
3 miles, 3x(2:00, 2:30) AI,
2 miles
Rest
6 miles, incl. 4x1:30
AI + 6 GP
Rest 4 miles 8 miles 25 miles
5
Rest
3 miles, 3x(2:00, 2:30) AI,
2 miles
Rest
6 miles, incl. 4x1:30
AI + 6 GP
Rest 4 miles 8 miles 25 miles
6
Rest
3 miles, 2x2:00 AI, 2x2:30
AI, 1x3:00 AI+6GP, 3 miles
Rest 8 miles + 4 GP Rest 10-K race 4 miles 26 miles
7
Rest
3 miles, 2x(2:00, 3:00,
4:00) AI, 3 miles
Rest
7 miles, incl.
4x2:00 AI + 6 GP
Rest 6 miles 10 miles 31 miles
8
Rest
2 miles, 2x(2:00, 3:00,
4:00) AI, 2 miles
Rest
5 miles, incl.
4x2:00 AI + 6 GP
Rest 5 miles 10 miles 26 miles
TAPER Rest 2 miles, 4x1:00 AI Rest
2 miles easy +
4 GP
Rest 2 miles
Half-marathon
race
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Half-Marathon Plan For
T
his program is for someone who has run for at least a
year and can run ve miles without distress, averages
15 to 20 miles a week, and has nished a 5-K. The pro-
gram slowly increases weekly mileage and the dis-
tance of long runs to build endurance. It has bouts of faster run-
ning to develop stamina you need to run strong for the full 13.1.
Beginner
Runners
A realistic nine-week program to get
you to the nish for the rst time
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RUNNERSWORLD. COM 4
TRAINING
GUIDE
WEEK
M T W T F S S
TOTAL
1
Rest
1 mile, 1x1200 PI(400), 2x800 CI
(200), 4x200 SI(200), 1 mile
4 miles
1 mile, 2x2 miles PI (800) +
4x100 S, 1 mile
Rest
4 miles +
4x100 S
9 miles 30 miles
2
Rest
1 mile, 1x1200 PI(400), 2x800 CI
(200), 4x200 SI(200), 1 mile
4 miles
1 mile, 2x2miles PI (800) +
4x100 S, 1 mile
Rest
4 miles +
4x100 S
9 miles, incl.
4:00 TUT
30 miles
3
Rest
1 mile, 2x[1200 CI (600), 800 CI
(400), 400 SI (200)], 1 mile
2 miles 3 miles + 4x100 S Rest 5-K race 6 miles
23
miles
4
Rest
1 mile, 2x1 mile CI (800),
6x200 SI (200), 1 mile
4 miles
1 mile, 4 miles PI(800),
1 mile CI +6x100 S, 1 mile
Rest
5 miles +
6x100 S
10 miles, incl.
6:00 TUT
34 miles
5
Rest
1 mile, 2x1 mile CI (800),
6x200 SI (200), 1 mile
4 miles
1 mile, 4 miles PI(800),
1 mile CI +6x100 S, 1 mile
Rest
5 miles +
6x100 S
11 miles 35 miles
6
Rest
1 mile, 2x[800 SI(400), 400 SI (200),
200 SI(200), 1200 PI], 1 mile
4 miles
8 miles (incl. 6x1:00 SI) +
4x100 S
Rest
10-K
race
8 miles 32 miles
7
Rest
1 mile, 2x1200 CI (600), 4x400 SI
(200), 4x200 SI (100), 1 mile
4 miles
1 mile, 3 miles PI(800), 1x800
CI(400), 2 miles PI, 1 mile
Rest
4 miles +
6x100 S
13 miles, incl.
8:00 TUT
36 miles
8
Rest
1 mile, 2x1200 CI (600), 4x400 SI
(200), 4x200 SI (100), 1 mile
4 miles
1 mile, 4 miles PI (800), 1x800
CI (400), 2 miles PI, 1 mile
Rest
6 miles +
6x100 S
6 miles 31 miles
9
Rest
1 mile, 4x400 CI (200),
2x200 SI (100), 1 mile
2 miles PI
+ 4x100 S
1 mile, 2x400 CI (200),
1x 200 SI, 1 mile
Rest
3 miles
easy
Half-marathon
race
Half-Marathon Plan for
T
his program is designed for someone who has been running consis-
tently for several years, has tried various kinds of speed training, aver-
ages 25 to 30 miles a week, and may have nished a half-marathon. This
plan will help you develop the ability to sustain your race pace for longer.
The plan also includes speedwork to practice running faster than goal race pace,
which will help you boost your stamina and make race pace feel more comfortable.
Intermediate
Runners
This program will help you build more stamina
so you can run stronger, for longer
PACE INTERVALS (PI) Lengthy repeti-
tions at goal half-marathon pace to build
endurance and pace awareness. All numbers
in parentheses are distance of recovery jog.
CRUISE INTERVALS (CI) Run each
interval at 10-K pace. This will help promote
stamina and the ability to run strong when
tired. For 10:00-per-mile half-marathon pace
(2:11:06), run 7:07 (1200), 4:45 (800); for
9:00 pace (1:57:59), run 6:24 (1200), 4:16
(800); for 8:00 pace (1:44:52), run 5:42
(1200), 3:48 (800). To nd your 10-K pace,
go to runnersworld.com/trainingcalculator.
SPEED INTERVALS (SI) Run at 5-K race
pace to develop quick turnover. For 10:00
half-marathon pace, run 4:30 (800), 2:15
(400), 1:07 (200); for 9:00 half-marathon
pace, run 4:04 (800), 2:02 (400), 1:01
(200); for 8:00 half-marathon pace, run 3:37
(800), 1:48 (400), 0:54 (200). To nd your
5-K pace, go to runnersworld.com/tools.
STRIDES (S) Over 100 meters, gradually
accelerate to 90 percent efort, hold for ve
seconds, then decelerate. Walk to recover.
TOTAL UPHILL TIME (TUT) Work the
uphill sections during your run, targeting a
strong 10-K efort in the total time called for.
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RUNNERSWORLD. COM 5
TRAINING
GUIDE
WEEK
M T W T F S S
TOTAL
1
Rest
1 mile, 4x1 mile PI (400),
6x200 SI (100), 1 mile
4 miles
1 mile, 3 miles PI, 2x800 CI
(200) + 4x100 S, 1 mile
4
miles
6 miles +
4x100 S
13 miles LR 42 miles
2
Rest
1 mile, 4x1 mile PI (400),
6x200 SI (100), 1 mile
4 miles
1 mile, 3 miles PI, 2x800 CI
(200) + 4x100 S, 1 mile
4
miles
6 miles +
4x100 S
14 miles LRFF 43 miles
3
Rest
1 mile, FFI 2x[400 SI (100), 1200
CI (200), 2000 PI], 1 mile
4 miles + 6x100
fast strides
4 miles PI Rest 5-K race 10 miles LR
30
miles
4
Rest
1 mile, 3x1.5 mile CI (400),
1 mile
4 miles
6 miles alternating 2:003:00
CI w/ 1:00 jogs
3
miles
6 miles +
6x100 S
15 miles LRS 42 miles
5
Rest
1 mile, FFI 2x[400 SI (100), 1200
CI (200), 2400 PI], 1 mile
4 miles
6 miles alternating 2:003:00
CI w/ 1:00 jogs
3
miles
6 miles +
6x100 S
16 miles LRF 43 miles
6
Rest
1 mile, 4x1200 CI (200),
6x200 SI (100), 1 mile
5 miles
1 mile, 2x[400 SI (100), 800 SI
(200), 400 SI], 1 mile
Rest 10-K race 12 miles LR 32 miles
7
Rest
1 mile, FFI 2x [400 SI (100), 1200
CI (200), 3200 PI], 1 mile
1 mile, 3 miles
PI, 1 mile
6 miles Rest
6 miles +
6x100 S
17 miles LRS 43 miles
8
Rest
1 mile, 2x1200 SI (400), 6x200
SI (100), 2x1200 SI (400), 1 mile
1 mile, 3 miles
PI, 1 mile
7 miles Rest
6 miles +
6x100 fast S
10 miles LR 35 miles
9
Rest
1 mile, 6x400 CI (100),
1 mile
3 miles PI
1 mile, 2x400 CI (200),
2x200 SI (100), 1 mile
Rest 3 miles
Half-marathon
race
PACE INTERVALS (PI) Repetitions at
your goal race pace. All numbers in parenthe-
ses above denote distance of recovery jog.
CRUISE INTERVALS (CI) Run each
interval at 10-K pace. To nd your 10-K pace,
go to runnersworld.com/trainingcalculator.
SPEED INTERVALS (SI) Run at 5-K race.
To nd your 5-K pace, go to runnersworld.
com/trainingcalculator.
STRIDES (S) Over 100 meters, gradually
accelerate to 90 percent efort, hold for ve
seconds, then decelerate. Walk to recover.
FATIGUE FIGHTER INTERVALS (FFI)
These are diferent intervals so you can work
on maintaining pace, even when you tire.
Run easy for 5 to 7 minutes between sets.
LONG RUN (LR) Run at a moderate pace
(60 to 75 seconds slower than goal race
pace). For Long Run Stamina (LRS): Run
three to six miles at goal pace in the middle
third of the run. For Long Run Fartlek (LRF):
Alternate one minute at 10-K pace with one-
minute jogs in the middle third of the run;
Long Run Fast Finish (LRFF) means to run
the nal 15 minutes at 10-K pace.
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Half-Marathon Plan For
T
his program is designed for someone who has run and
raced for many years, has nished a half-marathon and
perhaps a full marathon, and has averaged 35-plus miles
a week for at least the last six months. This plan features
long runs at half-marathon pace and training that will help you
maintain a fast pace even when youre feeling fatigued.
Advanced
Runners
Follow this surere nine-week program
to run the race of your life
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RUNNERSWORLD. COM 6
TRAINING
GUIDE
TRAINING
GUIDE
Fuel Up For
Peak Performance
BALANCE OUT YOUR CALORIE COUNT
Get roughly half of your calories from carbo-
hydrates. Whole grains, fruits, and vegetables are
excellent sources of carbohydrates, and also
provide vitamins, minerals, and antioxidants that
will help speed your recovery. About one-quarter
of your calories should come from protein, ide-
ally from sources like lean beef, poultry, beans,
legumes, and low-fat dairy products. Get about
25 percent of your calories from heart-healthy
unsaturated fats, in products such as nuts, seeds,
salmon, and olive and canola oils.
Theres no one-size-ts-all runners diet, but here are ve top
nutrition rules to help you meet your race-day goals
EAT FOR RECOVERY
Getting high-quality protein and carbohy-
drates afer speed sessions and long runs helps
restock glycogen stores and repair muscle tissue.
Within 30 minutes of nishing a hard workout,
consume a healthy snack with a carb-to-protein
ratio of 4:1. If running at a higher intensity leaves
you queasy, try a liquid postrun snacklike a
smoothie, rice milk, or frozen yogurt.
WATCH YOUR WAISTLINE
Once you bump up the mileage, its natural to
feel hungrier, but its easy to overcompensate. To
avoid weight gainand have energy to run
time your calorie intake right. Eat one to two
hours before your workout. And within 30 min-
utes of nishing your workout, have a healthy
meal to help you bounce back strong. Keep
wholesome snacks on hand when youre on the
go, so youll be less likely to eat junk when youre
famished. To cut back, you may not need to
eliminate foods, just downsize portions or cut
out high-calorie drinks.
GET CARBS ON LONGER RUNS
On a run thats about 75 minutes or less, you
can rely on your bodys glycogen stores and your
prerun meal to power through. Run longer,
though, and you need to refuel while youre on
the road. Start refueling 45 minutes into your
workout or race. The ideal is to get 100 to 250
calories (or 45 to 60 grams of carbs) per hour.
Thats about one to 2 1/2 sports gels, or 16 to 40
ounces of sports drink per hour.
TINKER WITH THE FORMULA
Many runners rely on sports drinks and en-
ergy gels for their carbs. But feel free to eat it in
whatever food energizes you without upsetting
your gut, whether thats Gummi Bears, dried
fruit, or raisins. The key is to keep trying foods
in training until you nd something that works,
so on race day, you wont have a close encounter
with the wall, or have to make an emergency pit
stop that could derail your performance.
YOUR MOVEABLE FEAST Heres exactly how much to eat on every run
Time running Before During Afer
30 to 60 min 100150 cal. 30 min. prerun Nothing needed 250300 cal. within two hours
60 to 90 min 200250 cal. 4560 min. prerun 100250 cal. per hour 300400 cal. with 4:1 carbs-to-protein ratio within 30 minutes
90 to 120 min 300 cal. 6075 min. prerun 100250 cal. per hour 300400 cal. with 4:1 carbs-to-protein ratio within 30 minutes
COPYRIGHT RODALE INC. 2010-2011 Photograph by Ann E. Cutting
RUNNERSWORLD. COM 7
TRAINING
GUIDE
you feel achey on a day when youre scheduled
to run, rest instead. Its better to take one day of
for a little achiness than to be sidelined for weeks
because of a full-blown injury.

TREAT YOUR FEET RIGHT
Worn-out or ill-tting shoes can lead to inju-
ries like shinsplints and plantar fasciitis, plus
blisters and black toenails. Replace your shoes
every 300 to 500 miles. Go to a specialty running
shop where you can get help nding a pair with
the t and support your feet need. Keep track of
the miles on your shoes in your training log.
TRY RICE
Rest, ice, compression, and elevation (RICE)
can help relieve pain, reduce swelling, and pre-
vent tissue damage, all of which can speed heal-
ing. RICE is most efective when done immedi-
ately following a minor injury. If you twist an
ankle or tweak your knee, take a few days of.
Apply ice for 10 to 15 minutes, several times a
day. Elevate the area to limit swelling. Compres-
sionwrapping the area in an Ace bandage
can reduce inammation and provide pain relief.
LISTEN TO YOUR BODY
If you feel some discomfort that fades afer a
mile or two, keep running. If you have pain that
worsens as you run, stop and see a doctor. Its
normal to feel sore a day or two afer a speed ses-
sion or a long run. You can run easy through this
muscle soreness, but hold off on an intense
workout for a few days. If the soreness lasts long-
er than a week, develops into pain, or there is any
sign of swelling or redness, see a doctor.
1 HEAT THERAPY
When muscle temperature rises, blood
ow increases, bringing more blood to
the muscle. Apply a heating pad prerun,
or wait 24 hours afer a run.
2 ICE BATH
Sitting in a cold tub for 20 minutes afer
a hard run ushes out waste products, and
reduces swelling and tissue breakdown.
3 ACTIVE RECOVERY
Just a 20-minute low-impact workout
increases blood ow to muscles, and
loosens them up more than sitting still.
4 MASSAGE
Sports massage increases blood ow to
the damaged muscles to enhance recovery,
and it can help reduce soreness.
BUILD GRADUALLY
Running too much, too soon, too fast is a sure-
fire recipe for injury. Muscles and joints need
recovery time so they can handle more demands.
If you rush that process, you could break down
rather than build up. Stick to the training plan;
it builds weekly mileage by 10 percent per week,
a proven formula for staying injury-free. And if
Home Remedies
A few aches and pains are unavoidable on the way to the start.
Heres how to prevent them from sidelining your racing plans
WHAT A RELIEF
Training for a half-marathon can
be tough on the legs. Here are
four ways to ease the pain
COPYRIGHT RODALE INC. 2010-2011 Illustration by Jonathan Rosen
RUNNERSWORLD. COM 8
TRAINING
GUIDE
Your Best
Race Ever
BEFORE
TAPER SMART Stick to the mileage and
intensity outlined on the plan, which reduces
mileage and intensity in the last two weeks before
the race to let your muscles recover.
CHECK OUT THE COURSE Review the course
map and elevation chart, and drive the course.
Getting to know the landmarksand the hills
will help you prepare for when you have to push.
DONT OVERDO THE EXPO Pick up your
race number, but give yourself a time limit at the
expo and stick to it. Get of your feet as much as
possible in the days before the race.
DONT OVERLOAD ON CARBS In the nal
week before the race, no need to devour lots of
pasta. Just eat 60 percent of your calories from
carbs, and the rest from healthy fats and protein.
DURING
DONT OVERDRESS It may be cool at the
start, so wear clothes that you can toss of in the
early miles. Youll heat up once you get going.
LINE UP EARLY You dont want to be rushing
to the starting line, so dont wait for the last call
to get there. Once youre in position, jog in place,
and practice good, positive visualization.
START SLOW AND STAY EVEN Run the rst
two to three miles 10 to 15 seconds slower than
Even for seasoned racers,
the big day can be stressful.
Heres how to stay calm
goal pace, with the idea that youll nish strong.
Keep an even efort and pace throughout the race,
and save your extra energy for the last few miles.
LEARN SOME BACK TALK Have a reserve
of positive images and sayings. Replay the high-
light reel of the best moments of your running
careeryour last PR, the rst time you ran 10
miles, how you felt on your best training run.
STAY RELAXED If you get to a point when
the race feels hard, do a body scan. Is your brow
clenched? What about your jaw? Drop your
shoulders, and take some deep breaths. This can
help free up the energy your mind and body need.
AFTER
REPLENISH, WALK, STRETCH Rehydrate and
refuel with healthy carbs and protein. Walk for ve
minutes, then squat; it gently stretches the back,
hips, quads, and calves, and encourages fresh
blood to pump to the muscles.
CURB YOUR ENTHUSIASM Finishing a rst
half or setting a PR can make you eager to race
again pronto. Its best to wait at least three weeks
to line up again. Stick to rest and easy running.
ANALYZE THINGS If things didnt go well,
allow yourself to wallow a bit. Cry, mope, vent.
Do what you need to for a day or two, then look
for a positive. Review your training plan and your
race-day strategy to see if there is anything you
can improve upon. Did you rest enough during
your taper? Did you go out too fast? Tweak these
things so youre ready the next time.
LIVING (AND RUNNING) LARGE
These are the 10 largest half-marathons in the country*
RACE CITY SIZE
OneAmerica 500 Festival Indianapolis 30,300
Country Music Half-Marathon Nashville 22,900
P.F. Changs Rock n Roll Arizona Phoenix-Tempe 22,100
Rock n Roll San Antonio San Antonio 20,100
Rock n Roll Las Vegas Las Vegas 17,900
Rock n Roll Virginia Beach Virginia Beach 15,700
Rock n Roll Seattle Seattle 15,700
Rock n Roll Chicago Chicago 14,600
Chicago Half-Marathon Chicago 13,500
Nike Womens Half-Marathon San Francisco 13,400
With contributions by Jon Marcus, Adam Bean, Jen Van Allen, Liz Plosser, Michelle Hamilton, Kelly Bastone, Kelly Pate Dwyer, Jef Galloway, Sarah Bowen Shea, and Pam Nisevich Bede
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COPYRIGHT RODALE INC. 2010-2011 Illustration by Ryan Heshka