This six-week schedule is geared toward serious runners and racing veterans who can comfortably run for an hour or more, and who want to develop the ability to run stronger, longer. Designed by the experts at Runner's World, this plan includes two speed sessions each week, two days of easy running, a day of rest, and a long run that stretches up to 12 miles. Not the right plan for you? Check out Runner's World's training plans for beginners and intermediate runners.
Run four to six miles at an easy, conversational pace.
Maintain your easy, conversational pace.
4 to 6 miles easy 6 strides Run easy, then finish the run with six strides. Gradually accelerate over 100 meters until you reach 90 percent of all-out effort. Hold that effort for five seconds, then smoothly decelerate. Walk to full recovery after each stride.
Maintain a pace that feels easy enough to hold a conversation. You also have the option to rest today.
Maintain a comfortable pace that feels easy enough to hold a conversation.
To prevent blisters, choose synthetic socks that wick moisture away from the skin, keep your feet dry, and reduce friction. Also make sure your shoes fit.
If at all possible, do some of your training on the racecourse. Previewing the hills, turns, and narrow spaces will help you feel more confident and relaxed going into your big goal event. If you're not able to run on the course, look at the course map and elevation chart, which should be posted on the event website. Try to do some runs that simulate the same pattern of elevation change that you'll face in the race.