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Runner’s World April 2004
By Jeff Galloway

Q & A

Q. How long should my longest run be if I’m training for my first 5-K, 10-K, half-marathon, or marathon?
A. Your long run should build in length to at lest the race distance one to three weeks before the race day. Completing the distance during training gives you the strength to finish the race. If you increase your long run to 1 to 3 miles more than race distance, you’ll race with even greater strength. This is more important for runners with time goals than for first-time runners.

On your long runs, it’s crucial to aim for a pace that’s one to two minutes per mile slower than your projected race pace. Adding one-minute walk breaks every mile or two from the beginning of each run will help you extend your distance, recover fast, and avoid injury.

Your long-run pace is too fast if you’re breathing so heaving you can’t talk; if your pace slows while your effort level remains the same; or if you flop on the couch for two hours after you run before being able to resume your day.

The best long runs for four popular race distances:
5-K - - - - - - - - - - - - - - - - - 3 to 6 miles
10-K- - - - - - - - - - - - - - - - - 6 to 9 miles
Half-marathon- - - - - - - - - 13 to 16 miles
Marathon - - - - - - - - - - - - 26 to 29 miles

THE EXCUSE (AND HOW TO BEAT IT)
“I never run more than a mile because I get too bored.”
Thousands of people use this as a reason to stop running, but I’ve found that most “boredom” is the result of training mistakes. Here are four solutions to the most common problems.
1. WARM UP The more ready your body is for a run, the more you’ll enjoy it. Begin your warmup by walking for 2 minutes. Then jog a minutes and walk a minute for 10 minutes before gradually reaching your training pace.
2. RUN SLOW A pace that’s as little as 10 seconds per mile too fast can make every step feel laborious. Before every run, consider your fitness level, the weather, and the demands of the route in order to zero in on an appropriate pace.
3. WALK EARLY To get the full, regenerative effect of walk breaks, you need to start them at the very beginning of your run. These breaks will help you feel stronger and run farther, while also allowing you to enjoy the scenery and collect your thoughts.
4. RUN SOMEPLACE NEW Running gets boring if you cover the same ground day after day. Once every week or two, run in a different neighborhood or park, or join up with a new running partner or group.

10-minute workout NO TIME? NO WORRIES!
You may be busy (who isn’t), but that doesn’t mean you have to give up on fitness. Running every other day for as little as 10 minutes will maintain most of your physical and aerobic conditioning. But don’t just jog. Add a few pickups, and you’ll reap the ultimate payoff: Afterward you’ll be more energized and better able to face a demanding day. 1) Walk for 1 to 2 minutes to warm up. 2) Jog slowly for 1 minute, then go faster (hard but not all-out) for 30 seconds. Repeat this jog-run cycle four times. 3) Walk for 1 to 2 minutes to cool down.

(SAY WHAT?) RUNNING JARGON, TRANSLATED
aerobic (air-ROW-bik) Meaning “with oxygen,” this term refers to the exercise that involves large muscle groups and is performed at a relatively low intensity so that your respiratory and cardiovascular systems are able to deliver oxygen to your muscles.