There are many questions that go through a runner's head during the weeks heading up to a race.
Here are three of the most common questions, addressed.
When Should You Do Your Last Long Run? Perform your last long run three weeks before the day of the race.
This will give your body plenty of time to recover and adapt from the stress of this workout.
Typically, the last long run should cover 75% of the race distance.
So, for a marathon, that is about twenty miles.
The following week, you should do another long run of fifty percent of the race distance.
What Intensity Should You Run Your Last Long Run At? You typically want to train at ten to fifteen seconds slower than your race pace goal.
Running the last 25% of your training runs at your actual race pace will help you maintain it when you are tired.
What Pace Should You Run At During The Race? That's something you have to answer for yourself.
However, a lot of it depends on your current fitness.
Determine your current average pace and figure any where between ten to fifteen seconds faster per minute.
Never tell anyone your race pace goal.
If you end up not feeling 100% on race day, you will only add to the stress.
You will push yourself too hard and you will bonk out.
Plan Ahead Research the area that you are traveling to on race day.
Research the actual race course.
Are there hills? Where? What is the temperature typically like? Where are the portable bathrooms? How far is the hotel from the starting line? How will you get there?