We have talked about running and its benefits— getting started and developing a consistent routine so that it becomes a part of our lives. Now we are going to talk about moving on to faster, longer distances and challenging courses. The type of training it will take, where, how far, how often with some shortcuts, to implement what we have learned. This will provide some info and guidance to prepare for a 10k, half marathon or a full marathon, which ever might be on your radar scope.

Picking Up the Pace

Your decision to start running for benefits like weight loss and more energy, has been a quite successful—more then you expected. Your running has become consistent and you’re covering mileage since starting on your program. Now you are looking for more challenges and thinking about entering some runs—(races i.e. 5k, 10k, or more). Running at a 9 minute mile now you want to pick up the pace and wonder the best way. This training is best achieved if you have access to a school track; they generally are a quarter mile in length and are marked off for some interval training. Depending on your conditioning—wind sprints and interval training will help to achieve better run times. Depending on your number of weekly workouts, three or four as an example, at least one should be used for speed workouts. This will help in the expansion of your lungs and the muscle conditioning needed for increased speed. Not having access to a track at times, I would use telephone poles as interval markers, getting my speed workouts in, then finishing with any easy run or jog for cool downs.

Going Longer Distance

This does not require a degree to figure out -- it is just working that wonderful machine provided by our creator. Again depending on your work routines – you have set up an interval day for speed work and a day to stretch you’re present running distances. These are days in your present schedule not additional days. These accommodations in your present training schedule will help you gain the benefits you are looking for—it is not that hard and you can train by yourself or with others, if you want. You will find that speed and distance workouts will be complimentary of each other, helping toward your overall progress.

Challenging the Course

I always liked cross country workouts with its, rolling, up and down hills and scenic countryside. Taking this a step further for the challenge, and the aerobic muscle building lung enhancing work, I would run the high lines available to me. If you have access and want to try a workout that a Billy coat would love, go for it. Different and rewarding in its own way, this workout will certainly help you get ready for a run.

Getting Ready

You have decided to run in a 10k race and put together a plan over a certain time frame. During that period you have set up routines, lowering you’re per minute times over longer distances, and you may feel anxious with these new running benefits. Be careful during this training not to over due it, pulling a muscle, getting shin splints or the many other athletic hiccups available. Now get your application and t-shirt and fill it out and get ready for the event. You will find it fun, rewarding and competitive—yes I said competitive—because out of all the participants—there will be a group that you will fall into and try to win against. You are now well into your program of running benefits for life.