The final ten days of your running program is mostly tapering from the past three months of hard training. You can improve and maintain your fitness with race pace and speed workouts provided they are not too strenuous. Here is a list of last minute suggestions that can improve your race time. IMPROVE SPEED ANDContinue reading “First Half Marathon Race Week Suggestions”
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The Final Weeks of Training Leading to the First Half
The First Half Marathon is just weeks away. Hopefully you have been building your aerobic fitness over the holidays and are ready to add to it over the final weeks ahead. If not, there is time to get ready and the next few weeks will prove to be the most important for your race onContinue reading “The Final Weeks of Training Leading to the First Half”
Workout Strategy with Three Weeks To Go to the First Half
There are a few weeks until race day. December was a challenge for training with snow and ice on the roads and sidewalks. The weather has recently improved and running conditions improved leaving you enough time to prepare for a good race at the First Half. How you train over the next few weeks dependsContinue reading “Workout Strategy with Three Weeks To Go to the First Half”
Speed Workouts for the Run Clinic
“You can find the workout schedule in TrainingPeak. Here is a little information on how the speedwork is organized. SPEED WORKOUTS AND TEMPO WORKOUT STRUCTURE:Every speed workout structure is the same for all workouts: A. START RUNNING WATCH warm-up jog 1km to 3kmB. STOP WATCH stretch and drills 5 to 10 minutesC. START WATCH 3Continue reading “Speed Workouts for the Run Clinic”
Tapering for the First Half
As the First Half approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. The recent weatherContinue reading “Tapering for the First Half”
Forerunners 2022 Run Clinic Information & Training
The Forerunners Main Street Running Clinic for Winter 2022 training schedule is designed for the First Half Marathon Feb 13, 2022; and, 5km to 10km races A) The Three Goals of the Clinic: 1) Get to the start line – be ready to race without injury by not running too many times per week; 2)Continue reading “Forerunners 2022 Run Clinic Information & Training”
Beginners 10km Schedule
Want to keep running after completing your First 5km?Beginners 10km Schedule WEEK MONDAY WEDNESDAY SATURDAY 1 Run 5km Run 5km Run 6km 2 Run 5km Run 5km Run 6km 3 Run 5km Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down Run 6km 4 Run 5km Run 2km warm-up +10Continue reading “Beginners 10km Schedule”
Set A Goal to Improve Your Short Distance Time
International level track and field athletes will often race a fall marathon after their track season. During their track season they will run several 3,000m, 5,000m and 10,000m races. Their track racing goal is to improve their short distance time during the season and perform their best at international events. At the end of theContinue reading “Set A Goal to Improve Your Short Distance Time”
The Final Two Weeks Before the First Half Marathon
What workouts will help you have a better race? The final two weeks are just as important as the past ten weeks of training. You can workout in a way that will slow down your final time. Or, you can workout in a way that will help you have a better race. Your workouts shouldContinue reading “The Final Two Weeks Before the First Half Marathon”
Run with Forerunners to Prepare for the 2020 First Half
The 2020 First Half is sold out, but you can still enter the race by signing up for the Forerunners Running Clinic. Forerunners has been a proud sponsor for the First Half Marathon for over 30 years and is excited to offer a running clinic for the race. We have trained thousands of runners forContinue reading “Run with Forerunners to Prepare for the 2020 First Half”
THE CARBON FIBER PLATED RUNNING SHOE
When the carbon fiber shoe landed in 2018 I was not convinced that they help you run faster. The elite runners were racing in them but they are already fast. After a while a few of our Forerunners clinic members started to race in them and had remarkable improvement in their finishing times. Many ofContinue reading “THE CARBON FIBER PLATED RUNNING SHOE”
3 Ways to Prepare to Race Faster When Tapering
As race day approaches you begin to taper by reducing your training volume. This allows your legs to bounce back from all of your hard work during the weeks leading up to the race. You feel you can run faster as your fatigue level drops and you have more energy. Most runners will reduce volumeContinue reading “3 Ways to Prepare to Race Faster When Tapering”
Goal Setting for The Fall Classic
The Fall Classic is an excellent opportunity to find a race distance that will meet your running goals because there is a 5km, 10km and half marathon. There are several steps to achieving your goal. Your goal may be to run your first race, improve your best time, or boost your fitness for another race.Continue reading “Goal Setting for The Fall Classic”
Three Suggestions for a Better Race
With race day just around the corner and its time to get ready to run your best. There is time to run one or more low intensity training runs which should be designed to maintain your fitness while allowing your body to rest. After you have run your last workout your final race preparation isContinue reading “Three Suggestions for a Better Race”
Final Training Phase before the First Half Marathon
You have another month of training before the First Half Half Marathon. There is enough time to run two more longer runs before the race to be ready for a successful race. Our current schedule calls for an 18 km run and a 20 km run to improve aerobic endurance. It’s a little early toContinue reading “Final Training Phase before the First Half Marathon”