r

TRAINING GUIDE
RUN YOUR
BEST HALF

Five simple tips to help you achieve 13.1-mile success

1

BUILD SLOWLY

Training to run 13.1 miles requires putting in more miles, which increases injury risk. To stay healthy, ramp up mileage and intensity gradually, increasing mileage by no more than 10 percent each week. Stick to the workouts on the training plans, and resist the urge to add miles.

2

SIMULATE RACE CONDITIONS

3

HAVE A PURPOSE FOR EACH RUN

4

PRACTICE EATING AND DRINKING

5

BREAK DOWN THE DISTANCE

During training, practice for the terrain and conditions you’ll face on race day. If your race is on the roads, do most of your running on the roads. If your race starts at 8 a.m., plan several of your long runs for that time, so you can figure out what prerun fueling strategy works for you.
If the course has a long hill at mile eight, map out a long run that follows that same pattern.

Your Ultimate
Half-Marathon Guide
All the strategies, tips, and training plans you need to prepare you for your first—or fastest—13.1-miler

F

or years now, the half has been one of the hottest race distances around. For

newer racers who’ve finished 5-Ks or 10-Ks, the half offers a worthy-yet-doable challenge without the 16-week training grind of the marathon. For more experienced runners, training for a half bolsters stamina for shorter, faster races and boosts endurance for the full 26.2. And you can bounce back from a hard half in as little as a week. In this guide, you’ll find three training plans, plus all the advice on training, injury-prevention, and fueling you need to take on 13.1 miles—in addition to can’t-fail race-day strategies to help you reach your goal.
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Make sure to take the hard runs hard and the recovery runs easy. Many runners make the mistake of running too hard on their easy days, which can lead to injury and burnout, and leave you too tired to give your all to the quality workouts, like speed sessions and long runs.
For any workout longer than 90 minutes, consume roughly 100 calories every 45 minutes.
Try different sports drinks, gels, and chews to find out which brands and flavors sit best in your stomach. Find out what will be offered at the race so that you can test it out in training.
Thirteen-point-one miles can be intimidating, especially in the first few miles. So break it down into three segments: the first five miles, the middle five, and the final three-point-one. For the first five, think, Easy does it. Run relaxed, and get into rhythm. For the next five, think,
Hold steady. You’ll need to concentrate to maintain your pace. For the final 3.1, think, Time to push. Barrel through fatigue, and remember how short the remaining distance is compared to the miles you ran in training.

3 TRAINING PLANS INSIDE

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TRAINING GUIDE
TIMING IT RIGHT
If you have a time goal in mind, your other race times can help you determine a realistic target.
Find your finish time on the chart below. Then find the equivalent half-marathon time. That’s your goal. To find the correct training paces, go to runnersworld.com/trainingcalculator. 5-K

2

47:38

3:38:55

1:45

54:26

4:10:12

2:00

1:01:14

4:41:28

2:15

1:08:02

5:12:44

2:30

If you haven’t run a race recently, a one-mile time trial can help you set a realistic race target. On a track or flat road, warm up for 10 minutes, then run one mile hard. Below are half-marathon times based on one-mile time trials. For your training paces, go to runnersworld.com/trainingcalculator.

Chances are, you won’t run a PR every time you race. So have some goals that are not tied to your finishing times—targets that reflect your best effort given the circumstances. For injuryprone runners, your goal may be to get to the start healthy. The goal can still be performancerelated; for instance, aim to run even splits, or finish each mile within 10 percent of your goal pace. Just make sure your goal is measurable, so that you can tell whether you’ve met it.

comfortable and controlled.
You should be able to easily hold a conversation. If you’re huffing and puffing, you’re going too fast.
You may feel as if you could go faster, but it’s best not to. Save your energy for hard workouts, like speed sessions and long runs.

3

Mile Time Trial

Half-Marathon Time

5 minutes

1:16:26

6 minutes

GO FOR A BEST EFFORT

EASY RUNS are totally

COPYRIGHT RODALE INC. 2010-2011 P hotograph by Saverio Truglia

1:30

your workouts feeling strong, you’ll be motivated to push yourself on race day.

FOUR TRAINING UNIVERSALS your muscles some serious
R&R so you’re primed for the next workout. It’s better to have two quality days and two of total rest than four days of mediocrity from lingering fatigue. Rest days give you a mental break as well, so you come back refreshed.

3:07:39

GOAL MINING

To have a successful race, aim for at least two goals, and make sure that one of them is not defined by the clock

REST means no running. Give

40:49

32:38

1

1:15

29:22

This ambitious goal requires consistent training at specific paces, ideal race-day conditions, and perfect health. Having a banner-day goal will help drive your training. Once you complete

2:36:22

26:06

AIM FOR A PERSONAL RECORD (PR)

34:01

22:51

This is a great goal, especially for first-time racers, those attempting a new distance, and veterans coming back from a layoff. The idea is simply to finish—and enjoy the experience. And it takes the pressure off. After all, covering 13.1 miles is an impressive accomplishment, no matter what the finish-line clock says.

HalfMarathon

19:35

JUST FINISH

Marathon

16:19

Good Targets

10-K

1:31:43

7 minutes

1:47:00

8 minutes

2:02:18

9 minutes

2:17:35

10 minutes

2:32:52

11 minutes

2:48:09

12 minutes

3:03:26

LONG RUNS are steady

runs longer than your weekday runs and are designed to enhance endurance, which enables you to run longer and feel strong doing so. Use these runs as race rehearsals, to test out the fuel, gear, and mental strategies that you might want to use for the race.

4

SPEEDWORK means

bursts of running shorter than race distance, some at your goal race pace, some faster. This helps improve cardiac strength, biomechanical efficiency, and running economy, and helps you develop the psychological toughness that racing demands.

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TRAINING GUIDE

Half-Marathon Plan For

Beginner
Runners

A realistic nine-week program to get you to the finish for the first time

T

his program is for someone who has run for at least a year and can run five miles without distress, averages
15 to 20 miles a week, and has finished a 5-K. The program slowly increases weekly mileage and the distance of long runs to build endurance. It has bouts of faster running to develop stamina you need to run strong for the full 13.1.

M

T

W

T

F

S

S

TOTAL

1

Rest

2 miles, 5x1:00 AI,
2 miles

Rest

4 miles + 4 GP

Rest

4 miles

7 miles

20 miles

2

Rest

2 miles, 5x1:00 AI,
2 miles

Rest

4 miles + 4 GP

Rest

4 miles

7 miles

20 miles

3

Rest

2 miles, 2x(1:00, 1:30,
2:00) AI, 2 miles

Rest

4 miles, incl. 4x1:00
AI + 6 GP

Rest

5-K race

5 miles

17 miles

4

Rest

3 miles, 3x(2:00, 2:30) AI,
2 miles

Rest

6 miles, incl. 4x1:30
AI + 6 GP

Rest

4 miles

8 miles

25 miles

5

Rest

3 miles, 3x(2:00, 2:30) AI,
2 miles

Rest

6 miles, incl. 4x1:30
AI + 6 GP

Rest

4 miles

8 miles

25 miles

6

Rest

3 miles, 2x2:00 AI, 2x2:30
AI, 1x3:00 AI+6GP, 3 miles

Rest

8 miles + 4 GP

Rest

10-K race

4 miles

26 miles

7

Rest

3 miles, 2x(2:00, 3:00,
4:00) AI, 3 miles

Rest

7 miles, incl.
4x2:00 AI + 6 GP

Rest

6 miles

10 miles

31 miles

8

Rest

2 miles, 2x(2:00, 3:00,
4:00) AI, 2 miles

Rest

5 miles, incl.
4x2:00 AI + 6 GP

Rest

5 miles

10 miles

26 miles

TAPER

Rest

2 miles, 4x1:00 AI

Rest

2 miles easy +
4 GP

Rest

2 miles

Half-marathon race SCHEDULE KEY

WEEK

AEROBIC INTERVALS (AI)
You push the pace. But just a little. Find a tempo that feels somewhere between comfortable and “Hey,
I’m workin’ a little here.” Don’t run this too hard. Adding too much intensity while you’re also increasing mileage is a recipe for injury.
When you finish the timed AI, jog very slowly until your breathing returns to normal, then work back into your regular pace.

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GENTLE PICKUPS (GP)
At the end of your run, walk for several minutes, then slowly increase your leg turnover on a flat stretch for 100 meters—the straightaway on a track—up to the point where you start to breathe hard. Hold it there for 10 to 20 meters, then gradually slow down. Walk to full recovery before you start the next one.
Both AI and GP will improve your stamina

and leg speed, and make your regular pace feel more comfortable.
RACE-DAY RULES
Start at the back of the pack, and run more slowly than you think you should for the first few miles.
Maintain a comfortable conversational pace. Drink at each aid station, eat a little something, rest for up to 30 seconds, and stretch if you need to.

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TRAINING GUIDE

Half-Marathon Plan for

Intermediate
Runners
This program will help you build more stamina so you can run stronger, for longer

T

his program is designed for someone who has been running consis-

tently for several years, has tried various kinds of speed training, averages 25 to 30 miles a week, and may have finished a half-marathon. This plan will help you develop the ability to sustain your race pace for longer.
The plan also includes speedwork to practice running faster than goal race pace, which will help you boost your stamina and make race pace feel more comfortable.

M

T

W

T

F

S

S

TOTAL

1

Rest

1 mile, 1x1200 PI(400), 2x800 CI
(200), 4x200 SI(200), 1 mile

4 miles

1 mile, 2x2 miles PI (800) +
4x100 S, 1 mile

Rest

4 miles +
4x100 S

9 miles

30 miles

2

Rest

1 mile, 1x1200 PI(400), 2x800 CI
(200), 4x200 SI(200), 1 mile

4 miles

1 mile, 2x2miles PI (800) +
4x100 S, 1 mile

Rest

4 miles +
4x100 S

9 miles, incl.
4:00 TUT

30 miles

3

Rest

1 mile, 2x[1200 CI (600), 800 CI
(400), 400 SI (200)], 1 mile

2 miles

3 miles + 4x100 S

Rest

5-K race

6 miles

23 miles 4

Rest

1 mile, 2x1 mile CI (800),
6x200 SI (200), 1 mile

4 miles

1 mile, 4 miles PI(800),
1 mile CI +6x100 S, 1 mile

Rest

5 miles +
6x100 S

10 miles, incl.
6:00 TUT

34 miles

5

Rest

1 mile, 2x1 mile CI (800),
6x200 SI (200), 1 mile

4 miles

1 mile, 4 miles PI(800),
1 mile CI +6x100 S, 1 mile

Rest

5 miles +
6x100 S

11 miles

35 miles

6

Rest

1 mile, 2x[800 SI(400), 400 SI (200),
200 SI(200), 1200 PI], 1 mile

4 miles

8 miles (incl. 6x1:00 SI) +
4x100 S

Rest

10-K race 8 miles

32 miles

7

Rest

1 mile, 2x1200 CI (600), 4x400 SI
(200), 4x200 SI (100), 1 mile

4 miles

1 mile, 3 miles PI(800), 1x800
CI(400), 2 miles PI, 1 mile

Rest

4 miles +
6x100 S

13 miles, incl.
8:00 TUT

36 miles

8

Rest

1 mile, 2x1200 CI (600), 4x400 SI
(200), 4x200 SI (100), 1 mile

4 miles

1 mile, 4 miles PI (800), 1x800
CI (400), 2 miles PI, 1 mile

Rest

6 miles +
6x100 S

6 miles

31 miles

9

Rest

1 mile, 4x400 CI (200),
2x200 SI (100), 1 mile

2 miles PI
+ 4x100 S

1 mile, 2x400 CI (200),
1x 200 SI, 1 mile

Rest

3 miles easy Half-marathon race SCHEDULE KEY

WEEK

PACE INTERVALS (PI) Lengthy repetitions at goal half-marathon pace to build endurance and pace awareness. All numbers in parentheses are distance of recovery jog.

9:00 pace (1:57:59), run 6:24 (1200), 4:16
(800); for 8:00 pace (1:44:52), run 5:42
(1200), 3:48 (800). To find your 10-K pace, go to runnersworld.com/trainingcalculator.

CRUISE INTERVALS (CI)
Run each interval at 10-K pace. This will help promote stamina and the ability to run strong when tired. For 10:00-per-mile half-marathon pace
(2:11:06), run 7:07 (1200), 4:45 (800); for

SPEED INTERVALS (SI)
Run at 5-K race pace to develop quick turnover. For 10:00 half-marathon pace, run 4:30 (800), 2:15
(400), 1:07 (200); for 9:00 half-marathon pace, run 4:04 (800), 2:02 (400), 1:01

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(200); for 8:00 half-marathon pace, run 3:37
(800), 1:48 (400), 0:54 (200). To find your
5-K pace, go to runnersworld.com/tools.
STRIDES (S)
Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover.
TOTAL UPHILL TIME (TUT)
Work the uphill sections during your run, targeting a strong 10-K effort in the total time called for.

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TRAINING GUIDE

Half-Marathon Plan For

Advanced
Runners

Follow this surefire nine-week program to run the race of your life

T

his program is designed for someone who has run and

raced for many years, has finished a half-marathon and perhaps a full marathon, and has averaged 35-plus miles a week for at least the last six months. This plan features long runs at half-marathon pace and training that will help you maintain a fast pace even when you’re feeling fatigued.

M

T

W

T

F

S

S

TOTAL

1

Rest

1 mile, 4x1 mile PI (400),
6x200 SI (100), 1 mile

4 miles

1 mile, 3 miles PI, 2x800 CI
(200) + 4x100 S, 1 mile

4 miles 6 miles +
4x100 S

13 miles LR

42 miles

2

Rest

1 mile, 4x1 mile PI (400),
6x200 SI (100), 1 mile

4 miles

1 mile, 3 miles PI, 2x800 CI
(200) + 4x100 S, 1 mile

4 miles 6 miles +
4x100 S

14 miles LRFF

43 miles

3

Rest

1 mile, FFI 2x[400 SI (100), 1200
CI (200), 2000 PI], 1 mile

4 miles + 6x100 fast strides

4 miles PI

Rest

5-K race

10 miles LR

30 miles 4

Rest

1 mile, 3x1.5 mile CI (400),
1 mile

4 miles

6 miles alternating 2:00–3:00
CI w/ 1:00 jogs

3 miles 6 miles +
6x100 S

15 miles LRS

42 miles

5

Rest

1 mile, FFI 2x[400 SI (100), 1200
CI (200), 2400 PI], 1 mile

4 miles

6 miles alternating 2:00–3:00
CI w/ 1:00 jogs

3 miles 6 miles +
6x100 S

16 miles LRF

43 miles

6

Rest

1 mile, 4x1200 CI (200),
6x200 SI (100), 1 mile

5 miles

1 mile, 2x[400 SI (100), 800 SI
(200), 400 SI], 1 mile

Rest

10-K race

12 miles LR

32 miles

7

Rest

1 mile, FFI 2x [400 SI (100), 1200
CI (200), 3200 PI], 1 mile

1 mile, 3 miles
PI, 1 mile

6 miles

Rest

6 miles +
6x100 S

17 miles LRS

43 miles

8

Rest

1 mile, 2x1200 SI (400), 6x200
SI (100), 2x1200 SI (400), 1 mile

1 mile, 3 miles
PI, 1 mile

7 miles

Rest

6 miles +
6x100 fast S

10 miles LR

35 miles

9

Rest

1 mile, 6x400 CI (100),
1 mile

3 miles PI

1 mile, 2x400 CI (200),
2x200 SI (100), 1 mile

Rest

3 miles

Half-marathon race SCHEDULE KEY

WEEK

PACE INTERVALS (PI) Repetitions at your goal race pace. All numbers in parentheses above denote distance of recovery jog.
CRUISE INTERVALS (CI) Run each interval at 10-K pace. To find your 10-K pace, go to runnersworld.com/trainingcalculator.
SPEED INTERVALS (SI)
Run at 5-K race.
To find your 5-K pace, go to runnersworld.

COPYRIGHT RODALE INC. 2010-2011 D aniel Munoz/Reuters/Landov

com/trainingcalculator.
STRIDES (S)
Over 100 meters, gradually accelerate to 90 percent effort, hold for five seconds, then decelerate. Walk to recover.
FATIGUE FIGHTER INTERVALS (FFI)
These are different intervals so you can work on maintaining pace, even when you tire.
Run easy for 5 to 7 minutes between sets.

LONG RUN (LR)
Run at a moderate pace
(60 to 75 seconds slower than goal race pace). For Long Run Stamina (LRS): Run three to six miles at goal pace in the middle third of the run. For Long Run Fartlek (LRF):
Alternate one minute at 10-K pace with oneminute jogs in the middle third of the run;
Long Run Fast Finish (LRFF) means to run the final 15 minutes at 10-K pace.

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TRAINING GUIDE

Fuel Up For
Peak Performance

There’s no one-size-fits-all runner’s diet, but here are five top nutrition rules to help you meet your race-day goals

EAT FOR RECOVERY
Getting high-quality protein and carbohydrates after speed sessions and long runs helps restock glycogen stores and repair muscle tissue.
Within 30 minutes of finishing a hard workout, consume a healthy snack with a carb-to-protein ratio of 4:1. If running at a higher intensity leaves you queasy, try a liquid postrun snack—like a smoothie, rice milk, or frozen yogurt.
WATCH YOUR WAISTLINE
Once you bump up the mileage, it’s natural to feel hungrier, but it’s easy to overcompensate. To avoid weight gain—and have energy to run— time your calorie intake right. Eat one to two hours before your workout. And within 30 minutes of finishing your workout, have a healthy meal to help you bounce back strong. Keep wholesome snacks on hand when you’re on the go, so you’ll be less likely to eat junk when you’re famished. To cut back, you may not need to eliminate foods, just downsize portions or cut out high-calorie drinks.
GET CARBS ON LONGER RUNS
On a run that’s about 75 minutes or less, you can rely on your body’s glycogen stores and your prerun meal to power through. Run longer, though, and you need to refuel while you’re on the road. Start refueling 45 minutes into your workout or race. The ideal is to get 100 to 250 calories (or 45 to 60 grams of carbs) per hour.
That’s about one to 2 1/2 sports gels, or 16 to 40 ounces of sports drink per hour.

BALANCE OUT YOUR CALORIE COUNT
Get roughly half of your calories from carbohydrates. Whole grains, fruits, and vegetables are excellent sources of carbohydrates, and also provide vitamins, minerals, and antioxidants that will help speed your recovery. About one-quarter

of your calories should come from protein, ideally from sources like lean beef, poultry, beans, legumes, and low-fat dairy products. Get about
25 percent of your calories from heart-healthy unsaturated fats, in products such as nuts, seeds, salmon, and olive and canola oils.

TINKER WITH THE FORMULA
Many runners rely on sports drinks and energy gels for their carbs. But feel free to eat it in whatever food energizes you without upsetting your gut, whether that’s Gummi Bears, dried fruit, or raisins. The key is to keep trying foods in training until you find something that works, so on race day, you won’t have a close encounter with the wall, or have to make an emergency pit stop that could derail your performance.

YOUR MOVEABLE FEAST Here’s exactly how much to eat on every run
Time running

Before

During

After

30 to 60 min

100–150 cal. 30 min. prerun

Nothing needed

250–300 cal. within two hours

60 to 90 min

200–250 cal. 45–60 min. prerun

100–250 cal. per hour

300–400 cal. with 4:1 carbs-to-protein ratio within 30 minutes

90 to 120 min

300 cal. 60–75 min. prerun

100–250 cal. per hour

300–400 cal. with 4:1 carbs-to-protein ratio within 30 minutes

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TRAINING GUIDE

Home Remedies

A few aches and pains are unavoidable on the way to the start.
Here’s how to prevent them from sidelining your racing plans

BUILD GRADUALLY
Running too much, too soon, too fast is a surefire recipe for injury. Muscles and joints need recovery time so they can handle more demands.
If you rush that process, you could break down rather than build up. Stick to the training plan; it builds weekly mileage by 10 percent per week, a proven formula for staying injury-free. And if

you feel achey on a day when you’re scheduled to run, rest instead. It’s better to take one day off for a little achiness than to be sidelined for weeks because of a full-blown injury.

TREAT YOUR FEET RIGHT
Worn-out or ill-fitting shoes can lead to injuries like shinsplints and plantar fasciitis, plus

blisters and black toenails. Replace your shoes every 300 to 500 miles. Go to a specialty running shop where you can get help finding a pair with the fit and support your feet need. Keep track of the miles on your shoes in your training log.

TRY RICE
Rest, ice, compression, and elevation (RICE) can help relieve pain, reduce swelling, and prevent tissue damage, all of which can speed healing. RICE is most effective when done immediately following a minor injury. If you twist an ankle or tweak your knee, take a few days off.
Apply ice for 10 to 15 minutes, several times a day. Elevate the area to limit swelling. Compression—wrapping the area in an Ace bandage— can reduce inflammation and provide pain relief.

LISTEN TO YOUR BODY
If you feel some discomfort that fades after a mile or two, keep running. If you have pain that worsens as you run, stop and see a doctor. It’s normal to feel sore a day or two after a speed session or a long run. You can run easy through this muscle soreness, but hold off on an intense workout for a few days. If the soreness lasts longer than a week, develops into pain, or there is any sign of swelling or redness, see a doctor.

WHAT A RELIEF

Training for a half-marathon can be tough on the legs. Here are four ways to ease the pain

1

HEAT THERAPY

When muscle temperature rises, blood flow increases, bringing more blood to the muscle. Apply a heating pad prerun, or wait 24 hours after a run.

2

ICE BATH

3

ACTIVE RECOVERY

4

MASSAGE

Sitting in a cold tub for 20 minutes after a hard run flushes out waste products, and reduces swelling and tissue breakdown.

Just a 20-minute low-impact workout increases blood flow to muscles, and loosens them up more than sitting still.

Sports massage increases blood flow to the damaged muscles to enhance recovery, and it can help reduce soreness.

COPYRIGHT RODALE INC. 2010-2011 I llustration by Jonathan Rosen

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TRAINING GUIDE

Your Best
Race Ever
Even for seasoned racers, the big day can be stressful.
Here’s how to stay calm

BEFORE
TAPER SMART
Stick to the mileage and intensity outlined on the plan, which reduces mileage and intensity in the last two weeks before the race to let your muscles recover.
CHECK OUT THE COURSE
Review the course map and elevation chart, and drive the course.
Getting to know the landmarks—and the hills— will help you prepare for when you have to push.
DON’T OVERDO THE EXPO
Pick up your race number, but give yourself a time limit at the expo and stick to it. Get off your feet as much as possible in the days before the race.
DON’T OVERLOAD ON CARBS
In the final week before the race, no need to devour lots of pasta. Just eat 60 percent of your calories from carbs, and the rest from healthy fats and protein.

DURING
DON’T OVERDRESS
It may be cool at the start, so wear clothes that you can toss off in the early miles. You’ll heat up once you get going.

goal pace, with the idea that you’ll finish strong.
Keep an even effort and pace throughout the race, and save your extra energy for the last few miles.

LINE UP EARLY
You don’t want to be rushing to the starting line, so don’t wait for the last call to get there. Once you’re in position, jog in place, and practice good, positive visualization.

LEARN SOME BACK TALK
Have a reserve of positive images and sayings. Replay the highlight reel of the best moments of your running career—your last PR, the first time you ran 10 miles, how you felt on your best training run.

START SLOW AND STAY EVEN
Run the first two to three miles 10 to 15 seconds slower than

STAY RELAXED
If you get to a point when the race feels hard, do a body scan. Is your brow clenched? What about your jaw? Drop your shoulders, and take some deep breaths. This can help free up the energy your mind and body need.

LIVING (AND RUNNING) LARGE
These are the 10 largest half-marathons in the country*
CITY

SIZE

OneAmerica 500 Festival

Indianapolis

30,300

Country Music Half-Marathon

Nashville

22,900

P.F. Chang’s Rock ’n’ Roll Arizona

Phoenix-Tempe

22,100

Rock ’n’ Roll San Antonio

San Antonio

20,100

Rock ’n’ Roll Las Vegas

Las Vegas

17,900

Rock ’n’ Roll Virginia Beach

Virginia Beach

15,700

Rock ’n’ Roll Seattle

Seattle

15,700

Rock ’n’ Roll Chicago

Chicago

14,600

Chicago Half-Marathon

Chicago

13,500

Nike Women’s Half-Marathon

San Francisco

13,400

AFTER
REPLENISH, WALK, STRETCH
Rehydrate and refuel with healthy carbs and protein. Walk for five minutes, then squat; it gently stretches the back, hips, quads, and calves, and encourages fresh blood to pump to the muscles.
CURB YOUR ENTHUSIASM
Finishing a first half or setting a PR can make you eager to race again pronto. It’s best to wait at least three weeks to line up again. Stick to rest and easy running.

* Source: Running USA

RACE

ANALYZE THINGS
If things didn’t go well, allow yourself to wallow a bit. Cry, mope, vent.
Do what you need to for a day or two, then look for a positive. Review your training plan and your race-day strategy to see if there is anything you can improve upon. Did you rest enough during your taper? Did you go out too fast? Tweak these things so you’re ready the next time.

With contributions by Jon Marcus, Adam Bean, Jen Van Allen, Liz Plosser, Michelle Hamilton, Kelly Bastone, Kelly Pate Dwyer, Jeff Galloway, Sarah Bowen Shea, and Pam Nisevich Bede
COPYRIGHT RODALE INC. 2010-2011 I llustration by Ryan Heshka

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