This workout is perfect for getting your legs ready for a winter training cycle leading up to a spring race (Shamrock, Boston). If you reside in the Shenandoah Valley area, this would be perfect for preparing for the SVR Winter Series.
Are you training for a specific event, with a specific goal pace in mind? If so, the only way to reach that goal is to consistently run your goal pace during training. No, not all of your runs should be, or need to be, at fast paces. In fact, we suggest a ratio of 80/20 easy to hard effort training runs. If you struggle with goal pace in training, you will most likely struggle during the race.
The best way to avoid the “I should have …” on race day is to practice your essential actions, like fueling and hydration, throughout your training and set up a dress rehearsal run a few weeks out from the race. Read more …
As I approach the final weeks of preparation before my marathon in Hawaii, I have started to reduce my mileage and get my body well rested, yet race ready, for the starting gun on September 3rd. I am not a fan of the traditional “taper”. A lot of runners take the taper as a large reduction in miles and effort for as many as 3-4 weeks. Personally I like to feel like I am working back up to a peak, and if I shut down too much, I feel sluggish on race day. My coach (kudos to Coach Kyle!) gave me this workout to do on the day before a big race a few years ago and I have stuck with it ever since. The workout is called the Western Austrian Carbo-Load Run.