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RUN YOUR BEST HALF
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.
SIMULATE RACE CONDITIONS
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.
HAVE A PURPOSE FOR EACH RUN
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.
PRACTICE EATING AND DRINKING
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.
BREAK DOWN THE DISTANCE
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.
3 TRAINING PLANS INSIDE
RU N N E R S W O R L D.CO M
some faster. so that you can tell whether you’ve met it. gear. The idea is simply to finish—and enjoy the experience. covering 13. The goal can still be performancerelated. Save your energy for hard workouts. especially for first-time racers. GO FOR A BEST EFFORT Chances are. Use these runs as race rehearsals. You should be able to easily hold a conversation. Find your finish time on the chart below. To find the correct training paces. After all. then run one mile hard. your goal may be to get to the start healthy. On a track or flat road.com/trainingcalculator. your other race times can help you determine a realistic target. It’s better to have two quality days and two of total rest than four days of mediocrity from lingering fatigue. those attempting a new distance. you’ll be motivated to push yourself on race day. but it’s best not to. Rest days give you a mental break as well. 4 SPEEDWORK means bursts of running shorter than race distance. 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. If you’re huffing and puffing. for instance. AIM FOR A PERSONAL RECORD (PR) This ambitious goal requires consistent training at specific paces. 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. COPYRIGHT RODALE INC. For your training paces. 2 EASY RUNS are totally comfortable and controlled. to test out the fuel. And it takes the pressure off. which enables you to run longer and feel strong doing so. For injuryprone runners.TRAINING GUIDE TIMING IT RIGHT If you have a time goal in mind. and running economy. biomechanical efficiency. ideal race-day conditions.CO M 2 . 3 LONG RUNS are steady runs longer than your weekday runs and are designed to enhance endurance. like speed sessions and long runs. 2010-2011 Photograph by Saverio Truglia RU N N E R S W O R L D.1 miles is an impressive accomplishment. That’s your goal. So have some goals that are not tied to your finishing times—targets that reflect your best effort given the circumstances. aim to run even splits. and helps you develop the psychological toughness that racing demands. a one-mile time trial can help you set a realistic race target. Below are half-marathon times based on one-mile time trials. GOAL MINING If you haven’t run a race recently. and mental strategies that you might want to use for the race. and perfect health. Having a banner-day goal will help drive your training. go to runnersworld. Just make sure your goal is measurable. aim for at least two goals. some at your goal race pace. no matter what the finish-line clock says. go to runnersworld. You may feel as if you could go faster. you won’t run a PR every time you race. and veterans coming back from a layoff.com/trainingcalculator. This helps improve cardiac strength. Give your muscles some serious R&R so you’re primed for the next workout. Then find the equivalent half-marathon time. or finish each mile within 10 percent of your goal pace. so you come back refreshed. warm up for 10 minutes. you’re going too fast. Once you complete FOUR TRAINING UNIVERSALS 1 REST means no running. and make sure that one of them is not defined by the clock your workouts feeling strong.
then work back into your regular pace. 2x(2:00. incl. 2 miles 3 miles. 4x1:30 AI + 6 GP 6 miles. COPYRIGHT RODALE INC. Adding too much intensity while you’re also increasing mileage is a recipe for injury. 3x(2:00. 5x1:00 AI. Maintain a comfortable conversational pace. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 2 miles. 4:00) AI. incl. 4x1:00 AI W Rest Rest Rest Rest Rest Rest Rest Rest Rest T 4 miles + 4 GP 4 miles + 4 GP 4 miles. 2x2:30 AI. jog very slowly until your breathing returns to normal. rest for up to 30 seconds. eat a little something. But just a little. incl.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. Walk to full recovery before you start the next one. and make your regular pace feel more comfortable. 5x1:00 AI. 1:30. 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 2 miles. averages 15 to 20 miles a week. GENTLE PICKUPS (GP) At the end of your run. When you finish the timed AI. Drink at each aid station. 2 miles 3 miles. 2x(2:00. The program slowly increases weekly mileage and the distance of long runs to build endurance. 2:30) AI. It has bouts of faster running to develop stamina you need to run strong for the full 13. 3x(2:00. I’m workin’ a little here. 2x(1:00. 2 miles 2 miles. Hold it there for 10 to 20 meters. 4x1:30 AI + 6 GP 8 miles + 4 GP 7 miles. 3 miles 2 miles. then gradually slow down. 3:00. incl. 2010-2011 Alamy Images RU N N E R S W O R L D. 2x2:00 AI. 4:00) AI. 3 miles 3 miles. incl. walk for several minutes. 4x1:00 AI + 6 GP 6 miles. RACE-DAY RULES Start at the back of the pack. 2 miles 3 miles.1. and run more slowly than you think you should for the first few miles.” Don’t run this too hard. Find a tempo that feels somewhere between comfortable and “Hey. 4x2:00 AI + 6 GP 5 miles. 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. and stretch if you need to. 3:00. 1x3:00 AI+6GP. and has finished a 5-K. Both AI and GP will improve your stamina and leg speed. 2:00) AI. 2:30) AI. 2 miles 2 miles.CO M 3 .
com/trainingcalculator. 1x 200 SI. 2 miles PI. To find your 5-K pace. 0:54 (200). M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile. 2x2miles PI (800) + 4x100 S. 1x1200 PI(400). for longer Half-Marathon Plan for T WEEK his program is designed for someone who has been running consis- tently for several years. 4x400 CI (200). 2x1200 CI (600). 1 mile 1 mile. 2010-2011 Getty Images RU N N E R S W O R L D. 2x400 CI (200). which will help you boost your stamina and make race pace feel more comfortable. 2x800 CI (200). incl. 4 miles PI(800). 4x200 SI(200).com/tools. 1 mile 1 mile. 1 mile 3 miles + 4x100 S 1 mile. 1x1200 PI(400). gradually accelerate to 90 percent effort. run 5:42 (1200). 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. run 6:24 (1200). 4:00 TUT 6 miles 10 miles. 1x800 CI (400). 6:00 TUT 11 miles 8 miles 13 miles. for 8:00 pace (1:44:52). 4x400 SI (200). go to runnersworld. 1:01 (200). go to runnersworld. 1 mile 1 mile. 1:48 (400). 1 mile 8 miles (incl. 400 SI (200)]. 2x[800 SI(400). This plan will help you develop the ability to sustain your race pace for longer. 2:15 (400). 1 mile 1 mile. STRIDES (S) Over 100 meters. 2:02 (400). 4x200 SI (100). 2x800 CI (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. 3 miles PI(800). has tried various kinds of speed training. for 9:00 pace (1:57:59). 2x200 SI (100). 2 miles PI. 200 SI(200). 6x200 SI (200). For 10:00 half-marathon pace. This will help promote stamina and the ability to run strong when tired. 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. 1 mile 1 mile. 1 mile 1 mile. run 3:37 (800). 4:16 (800). 1200 PI]. 4x200 SI (100). for 8:00 half-marathon pace. To find your 10-K pace. 800 CI (400). 4x400 SI (200). 1 mile CI +6x100 S. 3:48 (800). run 4:04 (800). CRUISE INTERVALS (CI) Run each interval at 10-K pace. 1 mile CI +6x100 S. 1 mile 1 mile. TOTAL UPHILL TIME (TUT) Work the uphill sections during your run. run 7:07 (1200).TRAINING GUIDE Intermediate Runners This program will help you build more stamina so you can run stronger. 2x1 mile CI (800).CO M 4 . 2x2 miles PI (800) + 4x100 S. and may have finished a half-marathon. 6x1:00 SI) + 4x100 S 1 mile. hold for five seconds. 6x200 SI (200). 1x800 CI(400). 400 SI (200). 4:45 (800). 1 mile 1 mile. incl. for 9:00 half-marathon pace. 1 mile 1 mile. All numbers in parentheses are distance of recovery jog. 2x[1200 CI (600). COPYRIGHT RODALE INC. The plan also includes speedwork to practice running faster than goal race pace. incl. 1 mile 1 mile. run 4:30 (800). 1 mile 1 mile. 2x1 mile CI (800). 2x1200 CI (600). 4x200 SI(200). 1:07 (200). 1 mile 1 mile. 4 miles PI(800). then decelerate. averages 25 to 30 miles a week. SPEED INTERVALS (SI) Run at 5-K race pace to develop quick turnover. targeting a strong 10-K effort in the total time called for. For 10:00-per-mile half-marathon pace (2:11:06). Walk to recover. 4 miles PI (800).
To find your 10-K pace. 3 miles PI. 1 mile W 4 miles 4 miles 4 miles + 6x100 fast strides 4 miles 4 miles 5 miles 1 mile. 6x200 SI (100). 2x1200 SI (400). 2x800 CI (200) + 4x100 S. For Long Run Fartlek (LRF): Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run. For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. 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. 3200 PI]. 2x400 CI (200). COPYRIGHT RODALE INC. Run easy for 5 to 7 minutes between sets. STRIDES (S) Over 100 meters. 2010-2011 Daniel Munoz/Reuters/Landov RU N N E R S W O R L D. 1 mile 1 mile.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. 2400 PI]. 1200 CI (200). and has averaged 35-plus miles a week for at least the last six months. 2x1200 SI (400). even when you tire. FFI 2x [400 SI (100). 2x800 CI (200) + 4x100 S. 6x200 SI (100). 1 mile 1 mile. To find your 5-K pace. 1 mile 3 miles PI T 1 mile. 2000 PI]. 6x200 SI (100). 2x200 SI (100).com/trainingcalculator. 3x1. hold for five seconds. Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace. 1 mile 1 mile. 6x400 CI (100). SPEED INTERVALS (SI) Run at 5-K race. 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. 1 mile 1 mile. 3 miles PI. 1200 CI (200).CO M 5 . 4x1 mile PI (400). 3 miles PI. has finished a half-marathon and perhaps a full marathon. FATIGUE FIGHTER INTERVALS (FFI) These are different intervals so you can work on maintaining pace. then decelerate. 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. All numbers in parentheses above denote distance of recovery jog. 1 mile 1 mile. CRUISE INTERVALS (CI) Run each interval at 10-K pace. gradually accelerate to 90 percent effort. FFI 2x[400 SI (100). 1 mile 1 mile.5 mile CI (400). 400 SI]. 6x200 SI (100). 1200 CI (200). 1 mile 1 mile. Walk to recover. 1 mile 1 mile. 4x1200 CI (200). go to runnersworld. go to runnersworld. 4x1 mile PI (400). 800 SI (200). LONG RUN (LR) Run at a moderate pace (60 to 75 seconds slower than goal race pace). 3 miles PI. com/trainingcalculator. 1 mile 6 miles 7 miles 1 mile. FFI 2x[400 SI (100). 1 mile 1 mile. 2x[400 SI (100). 1 mile 1 mile. M Rest Rest Rest Rest Rest Rest Rest Rest Rest T 1 mile.
Whole grains. dried fruit. 45–60 min. Run longer. 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. per hour After 250–300 cal. To cut back. and antioxidants that will help speed your recovery. or have to make an emergency pit stop that could derail your performance. and vegetables are excellent sources of carbohydrates. whether that’s Gummi Bears. per hour 100–250 cal. with 4:1 carbs-to-protein ratio within 30 minutes 300–400 cal. have a healthy meal to help you bounce back strong. prerun During Nothing needed 100–250 cal. poultry. and low-fat dairy products. Get about 25 percent of your calories from heart-healthy unsaturated fats. it’s natural to feel hungrier.CO M 6 . or raisins. Cutting RU N N E R S W O R L D. Eat one to two hours before your workout. and you need to refuel while you’re on the road. or frozen yogurt. 30 min. Keep wholesome snacks on hand when you’re on the go. 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. you won’t have a close encounter with the wall. BALANCE OUT YOUR CALORIE COUNT Get roughly half of your calories from carbohydrates. To avoid weight gain—and have energy to run— time your calorie intake right. The key is to keep trying foods in training until you find something that works. seeds. If running at a higher intensity leaves you queasy. with 4:1 carbs-to-protein ratio within 30 minutes COPYRIGHT RODALE INC. salmon. And within 30 minutes of finishing your workout. though. try a liquid postrun snack—like a smoothie. prerun 200–250 cal. WATCH YOUR WAISTLINE Once you bump up the mileage. or 16 to 40 ounces of sports drink per hour. so on race day. About one-quarter of your calories should come from protein. GET CARBS ON LONGER RUNS On a run that’s about 75 minutes or less. you may not need to eliminate foods. so you’ll be less likely to eat junk when you’re famished. Within 30 minutes of finishing a hard workout. Start refueling 45 minutes into your workout or race. 2010-2011 Photograph by Ann E. and olive and canola oils. rice milk. but it’s easy to overcompensate. TINKER WITH THE FORMULA Many runners rely on sports drinks and energy gels for their carbs. and also provide vitamins. beans. minerals. That’s about one to 2 1/2 sports gels. within two hours 300–400 cal. legumes. ideally from sources like lean beef. The ideal is to get 100 to 250 calories (or 45 to 60 grams of carbs) per hour. 60–75 min.TRAINING GUIDE There’s no one-size-fits-all runner’s diet. But feel free to eat it in whatever food energizes you without upsetting your gut. you can rely on your body’s glycogen stores and your prerun meal to power through. in products such as nuts. just downsize portions or cut out high-calorie drinks. fruits. consume a healthy snack with a carb-to-protein ratio of 4:1. prerun 300 cal.
ice. Stick to the training plan. several times a day. If you have pain that worsens as you run. 3 ACTIVE RECOVERY Just a 20-minute low-impact workout increases blood flow to muscles. too soon. take a few days off. you could break down rather than build up. Muscles and joints need recovery time so they can handle more demands. or wait 24 hours after a run. and prevent tissue damage. 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 fast is a surefire recipe for injury. Apply ice for 10 to 15 minutes. 2010-2011 Illustration by Jonathan Rosen RU N N E R S W O R L D. If the soreness lasts longer than a week. stop and see a doctor. blood flow increases. bringing more blood to the muscle. And if A few aches and pains are unavoidable on the way to the start. a proven formula for staying injury-free. develops into pain. see a doctor. and elevation (RICE) can help relieve pain.CO M 7 . compression. RICE is most effective when done immediately following a minor injury. but hold off on an intense workout for a few days. or there is any sign of swelling or redness. Here’s how to prevent them from sidelining your racing plans you feel achey on a day when you’re scheduled to run. 2 ICE BATH Sitting in a cold tub for 20 minutes after a hard run flushes out waste products. COPYRIGHT RODALE INC. You can run easy through this muscle soreness. Replace your shoes every 300 to 500 miles. Here are four ways to ease the pain 1 HEAT THERAPY When muscle temperature rises. It’s normal to feel sore a day or two after a speed session or a long run. it builds weekly mileage by 10 percent per week. rest instead. If you rush that process. TREAT YOUR FEET RIGHT Worn-out or ill-fitting shoes can lead to injuries like shinsplints and plantar fasciitis. and loosens them up more than sitting still. Elevate the area to limit swelling. plus LISTEN TO YOUR BODY If you feel some discomfort that fades after a mile or two. TRY RICE Rest. Go to a specialty running shop where you can get help finding a pair with the fit and support your feet need. reduce swelling.TRAINING GUIDE Home Remedies BUILD GRADUALLY Running too much. and it can help reduce soreness. Apply a heating pad prerun. Keep track of the miles on your shoes in your training log. WHAT A RELIEF Training for a half-marathon can be tough on the legs. 4 MASSAGE Sports massage increases blood flow to the damaged muscles to enhance recovery. blisters and black toenails. If you twist an ankle or tweak your knee. all of which can speed healing. keep running. Compression—wrapping the area in an Ace bandage— can reduce inflammation and provide pain relief. and reduces swelling and tissue breakdown.
hips. Walk for five minutes.500 13. Review your training plan and your race-day strategy to see if there is anything you can improve upon.900 15. it gently stretches the back. WALK. Jeff Galloway. Kelly Pate Dwyer. Sarah Bowen Shea. Kelly Bastone. jog in place. STRETCH Rehydrate and refuel with healthy carbs and protein. DON’T OVERLOAD ON CARBS In the final week before the race. mope. Keep an even effort and pace throughout the race. allow yourself to wallow a bit. ANALYZE THINGS If things didn’t go well. and calves. then squat. and take some deep breaths. Stick to rest and easy running. CURB YOUR ENTHUSIASM Finishing a first half or setting a PR can make you eager to race again pronto.F. then look for a positive. CHECK OUT THE COURSE Review the course map and elevation chart. DURING DON’T OVERDRESS It may be cool at the start. STAY RELAXED If you get to a point when the race feels hard. so don’t wait for the last call to get there. so wear clothes that you can toss off in the early miles. and encourages fresh blood to pump to the muscles. DON’T OVERDO THE EXPO Pick up your race number. with the idea that you’ll finish strong.100 20.CO M 8 . and Pam Nisevich Bede COPYRIGHT RODALE INC. LEARN SOME BACK TALK Have a reserve of positive images and sayings. It’s best to wait at least three weeks to line up again.900 22. and save your extra energy for the last few miles. Michelle Hamilton. quads. 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.300 22.700 RU N N E R S W O R L D. the first time you ran 10 miles.600 13. 2010-2011 Illustration by Ryan Heshka * Source: Running USA 15. Replay the highlight reel of the best moments of your running career—your last PR.TRAINING GUIDE Your Best Race Ever Even for seasoned racers. and practice good. 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. Is your brow clenched? What about your jaw? Drop your shoulders. START SLOW AND STAY EVEN Run the first two to three miles 10 to 15 seconds slower than goal pace. Once you’re in position. Just eat 60 percent of your calories from carbs. but give yourself a time limit at the expo and stick to it. and drive the course. Get off your feet as much as possible in the days before the race. Do what you need to for a day or two. This can help free up the energy your mind and body need. no need to devour lots of pasta. 14.700 AFTER REPLENISH. vent. the big day can be stressful.100 17. You’ll heat up once you get going. do a body scan. Getting to know the landmarks—and the hills— will help you prepare for when you have to push. LINE UP EARLY You don’t want to be rushing to the starting line. 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 30.400 With contributions by Jon Marcus. how you felt on your best training run. Adam Bean. Liz Plosser. Jen Van Allen. Did you rest enough during your taper? Did you go out too fast? Tweak these things so you’re ready the next time. Here’s how to stay calm BEFORE TAPER SMART Stick to the mileage and intensity outlined on the plan. Cry. positive visualization.
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