Cut Out the Junk Miles to Get Faster and Stronger

Create Your Running Schedule

A good training calendar puts around 70 to 80 percent of your miles at conversational pace. These are your long runs and your easy runs. The remaining 20 to 30 percent of your mileage should involve hills, speed intervals or repeats and form drills. 

Schedule a tempo run every couple of weeks to measure your training progress. If your tempo per-mile pace isn't creeping downward, it's a sign that something is off in your training plan and you need to make adjustments. 

More: How to Create Your Own Training Program

Discipline Pays Off 

Progress happens slowly, which is why it can be tough to stick to a balanced training plan. The instant gratification you get from junk runs at near race pace is appealing when compared to an interval workout that leaves you spent, or two hours of slogging at a snail's pace. 

Yet, those are the runs that will teach your body how to be faster and stronger, setting you up for your best performance come race day. 

More: 10 Motivational Running Quotes

Active logo Get more half-marathon racing tips and advice.
PREV
  • 2
  • of
  • 2

About the Author

Rashelle Brown

Rashelle Brown is an ACE Certified Personal Trainer, Health Coach, and marathon runner. She has been writing health and fitness articles since 2008 with publishing credits in the IDEA Fitness Journal and on LIVESTRONG.com, eHow.com and other sites. She is the owner of Full Potential Personal Training in Saint Paul, MN. You can find her online at wellcuratedlife.com.
Rashelle Brown is an ACE Certified Personal Trainer, Health Coach, and marathon runner. She has been writing health and fitness articles since 2008 with publishing credits in the IDEA Fitness Journal and on LIVESTRONG.com, eHow.com and other sites. She is the owner of Full Potential Personal Training in Saint Paul, MN. You can find her online at wellcuratedlife.com.

Discuss This Article