I’ll let my team down if I
run slower than expected.
As long as the goal of the group
is to have fun, don’t worry. It’s
common to have teams in which
some members go faster than
expected while others go slower.
It’s the support and encouragement that matter, not the time.
ALL FOR ONE Your teammates will cheer you on.
Join a relay to experience the thrill of distance events
FALL IS MARATHON SEASON, and even if you’re not yet ready to log 26. 2 miles, you can still share in the fun by running the event with a team. Many marathons (and half-marathons) offer a relay category in which a group of runners complete the race by doing one or more legs of varying distances. It’s an excellent way to
experience the spirit of race day, enjoy the camaraderie of your fellow runners, and get
inspired to take your training up a notch. Here’s how to get in on the group action.
An area, typically on the
side of the road, where
an incoming runner hands
off a baton or otherwise
tags the next runner.
Get started Check the Web site of
a marathon (or half) near you for a relay
option. The site will list such details as the
number and distance of the legs (anywhere
from two to 13. 1 miles) and instructions on
the relay exchange. Assemble a team and
assign each runner a segment according
to his or her ability.
Get ready If you’ve run a 5-K recently
and your relay leg is approximately 10-K,
you’ll need four to six weeks to train. For
a segment of 10 miles or so, spend eight
weeks preparing, and if you’ll be running
13. 1 miles, give yourself 10 weeks. Assum-
ing your weekend long run is currently
four miles, every other week add 1. 5 miles
until you’re at—or exceeding—your goal
distance. Do these runs three to four
minutes per mile slower than you can run
a 5-K. On alternate weeks, run three miles
easy. Weekday workouts should last a mini-
mum of 30 minutes; spend at least one
of these sessions running at the pace you
wish to run in the relay.
Q How do i get to my
designated mile marker?
A Many races offer a shuttle
service that delivers runners to
their relay positions and to the
finish line at the completion of
their leg. If transportation is not
available, races will often provide
walking or driving directions
to relay points and the finish.
Factor in extra time to get there.
Ask Galloway any
running question at