Tip: After the Big Race, Part 3
November 10, 2009
Note: Last month was a big month for Nike Running, with the Bank of America Chicago Marathon, The Nike Women's Marathon and The Nike+ Human Race. This series of tips will focus on the simple question, "What should I do now that the big race is over?"
Once you've identified the next important race you want to seriously train for the question quickly becomes, "What do I need to change in my training so I run a PR this time?"
My first response to this question is to focus part of your training on race distances other than your primary race distance. So, if you've run Chicago and now you're going to run a spring marathon, there are numerous reasons to run two or three 10ks in your training. Being forced to prepare to run a race where you will run almost a minute faster than your marathon pace can improve your marathon, assuming you keep in the marathon training elements such as a weekly long run and some progression runs.
The converse is also true. If you love 5ks and 10ks, then you need to consider running a half marathon as part of your training. Being forced to run a slower pace and then maintain it for well over an hour is a key workout that all good 5k and 10k runners have in their training. By focusing on a half marathon as part of your 5k or 10k training you'll get the aerobic benefit of long, steady runs.
Finally, the other reason to add races to your training schedule is that it breaks up a four month training macrocycle into smaller three and four week phases, with the "training race" coming at the end of each phase.
Bottom line, if you want to race fast next spring then you need to consider adding some training races to your training plan.
*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.
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