If you are planning to run the next marathon, and need to prepare yourself for it, you are in the right place. While you want to practice training at your own pace and achieve a targeted goal, you need to make a solid plan to run slower-paced miles and build a fitness level which you are happy about. That being said, there are a list of things which you can explore while trying to achieve the target that is required:

 

Repeat Your Miles

You need to have a plan for yourself while you start to workout. During the first week, it is better if you build your endurance level. You can run three one-mile repeats during the workout. Here’s how:

You can start with a warm up

  • Run along a 10k to half-mile marathon race pace. For example, if your marathon race pace is eight miles per minute, you should aim to run the mile for about seven and a half to eight minutes.
  • You can rest a little with a light jog at an easy pace or walk for about two minutes. Repeat the total for a three one-mile repeat with two minute break.
  • Finish up the jogging within 10 minutes or follow with a few stretching exercises to prevent injuries and limit the soreness level.

 

Negative Split Long Run

  • With a negative split long run, you will be able to run while run-prepping your body at the same time for the day when you are about to race. Here is how:
  • Start with the same workout described in the first step.
  • Go slow and steady for the vast majority of the run and especially if you are planning to go for a longer run.

With a relaxed running form, you can keep a conversational pace along with a tall and relaxed stature.

  • If you need occasional breaks, it is totally fine. It is about building your stamina for the base and getting the miles in.
  • Run the last 20% of the marathon so that you get your pace right. This teaches your body to be patient while getting ready for what is about to come. You can finish strong at the end and go out early than most runners if you follow this step.
  • For more advanced runner, you can make use of the negative split long runs if you focus on the stamina and the race pace.
  • On the first week, you can start with the easy conventional pace and ramp up to the race pace for the last 20% of the run. The same way, runners actually should.
  • On the rest of the week, you can get till 35% so that it feels pretty challenging.

 

Drill time

  • The last and one of the most important parts of the working out schedule is the drill day. You can start doing the following routine:
  • Start with your usual 20 minutes warm up. You can run some extra miles for a boost and run for the mileage base. You can then start working out and work on the toes.
  • Once you turn around, walk you heels for 20 meters. You can also curl your toes back to help develop your shin muscles.
  • Jog back to the start and then repeat this same routine, two more times.
  • Develop your speed and form after this. You can start slow with a tail posture and a powerful arm swing and then accelerate your speed for about 100 meters for 15=20 seconds.
  • Jog back and repeat for a total of five strides.

Incorporate these useful steps and run the half-marathon race to reach your destination goal. Remember, working out is fun only when you know what it is meant to be.