Base Mileage

Most beginners are running 3-5 x a week to prepare the body for the rigors of training for a distance event. By establishing a solid training base, you reduce your risk for a training injury or setback.

Long Run

  1. This run typically represents 20% of your weekly mileage and is completed once each week.

  2. Follow the 10% rule – be wary of increasing your mileage by more than 10% a week. Increases over 10% per week increase your risk for injury.

  3. Find a running partner –long runs can get lonely! Having a running partner for the whole time or even part of the time can make it more enjoyable.

  4. Plan your route - Map my Run is a great tool to help you with distances and keeping you on track. This can also help you plan your hydration, food, and your bathroom stops. http://www.mapmyrun.com/routes/create/

  5. Pace calculator - Another great tool to help you target your race and training pace. http://www.coolrunning.com/engine/4/4_1/96.shtml

  6. Pace training is a type of interval run which challenges you to maintain your race pace over a specific period of time or distance.


Rest is a necessary component of training. Your body needs time to recover from the stresses you are placing on it. Rest days are essential to any effective training program.


Mentally, this may be a challenge. The fear of not being ready for race day because training has slowed down is a real fear. However, physically and mentally it is preparing you to run the race you have trained for. Trust your plan and trust yourself

Remember, listen to your body, trust your training program, run and have fun!