A long run is the long distance run that provides the general challenge through Mileage Extension which will develop the exact endurance necessary for getting you to the finish line. This will be the cornerstone of your training and fitness. Iit starts with the longest distance you’ve covered within the last two weeks, as you lengthen the long run to 14 miles for a half, or 26 miles for a full marathon, you build the exact endurance needed to complete your target race. A detail training plan can be found in that dvd rom.
Now, you may be asking yourself why do i need to do the full mileage mile race before the race? Well, I found out that the place where you might hit the wall is the distance of your last long-run within the last two to three weeks before you race. The wall is a debilitating state of fatigue, within a few hundred yards you go from feeling very tired, to feeling like you just can’t go on anymore, and the most common reason for hitting the wall is that you haven’t run far enough in preparation for your event. Our training program lead you right up to the distance that you will need in order to complete your event. While there are significant and continuing physical benefits from going farther regularly, the mental ones are even greater. This produces mental momentum, self-confidence, and a positive attitude. It also reduces the number of negative messages that most people get who do not go up to the full distance in preparation for their race. You only have to do the long run every other week, once you reach five miles and a half marathon or 10 miles in the full.
Let’s talk about what to do on the non long-run weekends. Most you’re going to do is slow run walk about half the distance of the current long one up to seven miles. You may also take this opportunity to do some cross-training. Look at the schedule and you can figure out what to do. On two to four of these easy weekends as wise as to test your improvement using the magic mile. This will help you predict where your pase is in both training and in racing.
The Galloway program has a number of unique elements that allow you to gain control over your fatigue, virtually eliminate injury, monitor your progress, and tell you pretty much exactly how slow you need to go on long runs. Therefore, eliminating that causes of most injuries. The bottom line is that you can’t go too slow on the long runs, and the magic mile will tell you what that slow pace should be, but even if you run two, three, four, or five minutes per mile slower than your current capability in the marathon or the half marathon, you’re still going to get all of the endurance of that long run. Let’s go through the procedures of the magic mile as to how it should be done.
The magic mile is the very best way I have found to determine what is an appropriate pace both a goal in the marathon itself, and also a long-run pace. At the first part of the season, you will run your first magic mile for time. Go to a track, run four laps around the track and time yourself. The first time you do it though, don’t run fast, just run about the pace that you normally run. You could pick up the pace of tiny tiny bit at the end, but do not sprint, and of course do not puke, I’m against puking. So after you’ve gotten your time on the first magic-mile, your purpose, and mission on the second one is to beat that first time, and on each successive magic mile, you continue to shoot for running your fastest magic mile time, each time. That magic mile becomes very predicted as to what you’re capable of doing, in a half marathon or a marathon. Because over the years I’ve crunch the numbers, I have taken over 15,000 instances of people running the magic mile, and then compared it with what they ended up running. And I have found that most people tend to slow down 20% when they go to a half marathon, and 30% in the marathon. That means that a person that ends up with their fastest magic mile of 10 minutes flat could be expected to run a really hard half-marathon in 12 minutes per mile, and a really hard full marathon in 13 minutes per mile. Now we don’t want first time marathoners or half marathoners to go all out and try for these times, but at least you know what these times would be.
The most important function of the magic mile is to determine what your long-run pace should be, and that’s determined very simply by adding two minutes to what is predicted in the marathon, even if you’re training for the half marathon. So the example here, someone that runs a 10 minute flat magic mile as their fastest magic mile, multiply by 1.3, that predicts a really fast marathon pace of 13 minutes per mile, so that person should be running no faster than 15 minutes per mile on their long runs. The main concept here is that the pace that is recommended for long runs is the fastest pace that you should be running on long runs, it’s always fine to run slower than that pace, all this means is that you will recover faster. It all falls into place once you’ve done three or four long runs.