Blog Post

ONE STEP AHEAD

Runner OutlineChoose a 2014 that will build on what you have done in 2013
Tis the season for holiday celebrations, chilly runs and reflection on the year that’s about to end. Whether or not you achieved your 2013 goals, knowing what you have accomplished this year can help you choose what to shoot for in 2014. The new year and the motivation boost that comes with it is just around the corner, and having a goal in mind before January 1 will ensure that you hit the ground running.

2013- Ran Occasionally
2014- Run regularly
When you don’t feel like running its easy to say “Ill go tomorrow”. Become more consistent by scheduling four runs each week. Something like a Hilly run, one speed work day, one easy run and on the weekend your long run. If you are struggling just tell yourself I will just go for 10 minutes, once out there most likely you will want to continue.

2013- Finished a colored run
2014-Run a 5k Race
A themed event without the stress of a clock can be fun, but many races are just as friendly and upbeat. Plus, once you have earned a finishing time, its hard to resist trying to improve. Ask local running store which races are well organized and fun, on race day line up near the back and move to the side of the road during walking breaks.

2013-Finished your first Race
2014- Run a bit faster
To get faster you need long runs and speedwork. Every other week do a long slow run, working up to 2-3 miles above race distance. For speed try this workout weekly: run a lap comfortably, then run a lap 10 seconds faster. Start with 4 fast laps and build up to 10 to 14 prior to your race.

2013- Ran a personal best
2014- Tackle a longer distance

Focus on lengthening your long runs. Do them weekly at a comfortable pace. Every other week increase the distance one to two miles until you are running at least 10 miles (if you are targeting a half marathon) or 20 miles if your target is a marathon. The rest of the week do at least three runs of at least 30 minutes each at any pace you choose.