It’s likely that you, like most runners, have watched your goal finish time slip away during the last mile of a 10K or 2-3 miles of a half marathon. If you started out too fast, you will be struggling to finish, and even if you followed a smart pacing strategy, the last 2-3 miles feel tough. I want to emphasize that these are just guidelines the most important thing Kate can do is listen to her body.This week’s workout is all about the finish! One of the most challenging parts of running a 10K or half marathon is the final few miles. Speed C is what I like to call the "yapper's pace." In other words, she should be able to chat the entire time she's running.
Speed B is what I like to call the "sentence pace." This means if she was asked a question she could comfortably give a one-sentence reply, but not much beyond that.
Ideally she'll hit 86 to 88 seconds per 400 meters (that's a 5:43 to 5:50 pace). Kate's speed will be broken down into three types: Speed A is her "mo fire" speed where she'll do her intervals. I noticed she runs in to the ground rather than on top of it, so my plan is to get her to think "quick feet." Her training program will have drills and strides that will help her develop a faster leg turnover and more reactive feet. Kate's an experienced runner, but her form needs some improvement. Play icon The triangle icon that indicates to play If she can learn to do some recovery runs then her body will be rested and injury-free come race day. If she can learn to pace herself and really push when she's doing her intervals, then race-day pace will feel easy. It's going to be important for Kate to spend time in the fast zone, learning to deal with lactic acid and what speed feels like, as well as spend some time recovering so her body can repair itself.
I had to explain to her that when I run with a super-duper-fast friend of mine (Lornah Kiplagat) her easy runs are 10-minute-per-mile pace, yet the next day she bangs out a tempo run at slightly over 5-minute pace. It didn't matter if she was doing an easy run or a tempo run - the pace was always the same. When I first ran with Kate I realized she had one speed. You'll see that her training program is intense, but she's got the fight and the self-motivation to do the work. That's a big goal if you have four or five months to train, and a huge goal if you're trying to do it in 10 weeks, like Kate is. She is taking her respectable half-marathon personal record of 1:37 and committing to trying for a 1:30.
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