Apr10 4/10/2009 11:40 AM
The 2009 Denver Post Colorado Colfax Marathon is still 5 weeks away. There is plenty of time to train for the Colfax Half marathon and the Colfax Marathon Relay. If you have run 5-6 miles in the past month, you can complete a half marathon. You'll have no problem running a leg in the Colfax Marathon Relay if you've run 2-3 miles in the past month.
Add one long run a week to your training program for the next four weeks. Only increase the distance of your long runs by 10% each week. A gradual increase in mileage is essential for avoiding injury and properly preparing your body for racing.
During your long runs, run at a pace you can maintain for the entire distance. For these steady long runs you should be working "comfortably hard" for that allotted time or distance. The goal here is to maintain the same speed the whole time, do not start out so fast you are forced to slow down and do not start so slow you end up finishing much faster. These steady long runs will be the most similar workouts to the actual race. These runs are a great way to learn pacing skills that will help improve your race times and keep you feeling great for the entire race.
Training Tips from Erin Marston, Denver Athletic Club's Run Club
For more information or coaching services contact erindmarston@gmail.com.
Tags: 2 comments so far...
Re: It is not too late to start training...YOU CAN DO IT!
Thanks for these great tips. I'm really working on getting up to speed for the half-marathon and appreciate this advice. LM
By Lana Marsten on
4/10/2009 12:58 PM
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Re: It is not too late to start training...YOU CAN DO IT!
yes, thanks for this post. makes me realize i really could do a half marathon!! there is time and i'm going to train to do it myself, but i'm also going to put it out there to my friends about the possibility of a relay. is there any way to recruit members for a team?
thanks in advance.
By amy on
4/12/2009 7:30 PM
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