in your ability to pick up the pace when
you’re tired, he says. In interval sessions,
starting conservatively is prudent: Go out
too fast and you may not be able to complete the workout, says Boulder-based
coach Brad Hudson, coauthor of Run
Faster from the 5K to the Marathon.
miles into roughly four parts. By the final
segment, you should be running slightly
faster than goal pace or at a pace where
you can speak just a couple words at a
time. If doing intervals, start picking up
the pace after the first half of repeats until
you’re running the final effort 10 to 15
seconds faster per mile than goal pace.
SET THE PACE
Fitness runners should start at an easy
pace, no matter the workout. “You should
be able to talk easily,” says McKeeman.
Experienced runners should base speed
on a recent 5-K pace, says Boldon. As a
rough guideline, for a 20-minute fast-finish run, start 30 to 40 seconds per mile
slower than 5-K pace; for a 40-minute run,
start one minute to 90 seconds per mile
slower; and for hour-plus runs, start up to
two minutes per mile slower. For intervals, begin 10 to 30 seconds per mile
slower than goal race pace.
TURN IT UP
Running a negative split involves gradually gaining speed—not hitting the halfway point of a workout or race and then
gunning it. Break the distance of your
session into segments, and aim to run
each one slightly faster. Divide a three-miler in half, a six- to nine-miler into
three equal portions, and runs over 10
TURN I T UP MORE
If you’re targeting a race, practice making
the first half of your negative-split runs
faster. “Your goal is to decrease the difference between your first and second half
by increasing your starting speed until
you’re running close to an even pace
throughout the race—this will maximize
your performance,” says Boldon. “You
need to conserve just enough energy up
front—not too little, but not too much
either—so that you can finish fast and
still PR.” Indeed, most competitive runners hit fairly even splits and then kick it
into high gear at the very end. Aim for
starting five to 10 seconds slower than
your goal pace, no matter what distance
you’re racing, says McKeeman. “Sure,
if you’re 25 seconds off on the first mile of
a marathon, it’s not a huge deal,” he says.
“You only need to make up one second
every mile. However, it’s going to be a lot
tougher to find that time in a 10-K.”
ULI STEIDL, 40, of seattle,
was first master and 15th
finisher overall at the 2012
Boston marathon in 2:23:08.
1 Go Fast “Before a race, make each long
run faster, but not so challenging
that you run your race on the last
one. Before Boston, i ran a hilly
24-miler in 2: 30, 2: 20, and 2: 18.”
add these workouts to your routine and finish races faster
2 Go Hard “Push yourself by training
with someone who is a little faster.
i do repeat 800s with a young,
fast guy when he runs 1000s.”
Head out to a designated point, turn around, and run the return slightly faster. Start
with about 20 minutes ( 10 minutes out, less than 10 minutes back), and gradually work
up to 60 minutes, depending on your goal distance.
Do 4 to 8 x 400 meters with a 100-meter recovery jog between each. Run the first 2 to 4
repeats at a comfortable pace ( 10 to 30 seconds per mile slower than goal pace). Speed up
successive repeats so the final 1 to 2 laps are 10 to 15 seconds per mile faster than race pace.
Do 2 to 4 2000-meter intervals ( 5 times around a track) at race pace with a 400-meter
recovery jog between each. End with 1000 meters ( 2. 5 times around) at slightly faster
than goal pace.
Run the first quarter of your total distance easy (goal pace plus 45 to 60 seconds). For each
successive quarter, run your goal pace plus 30 seconds, plus 20 seconds, plus 10 seconds.
If possible, run the last mile or so at goal pace.
3 Go Nuts “Last year, i ran everything
from a 3000-meter indoor race to
a 50-miler. shorter races help with
speed, and the final hours of an
ultra prepare you for the last six
miles of a marathon.”