PR Aim 1 should be the ultimate goal. If beating your PR by 30 seconds is your biggest aim, then this would be goal 1. If you feel that you should comfortably beat your PR by 10 seconds, this should be your secondary goal. If you beat your PR by a second, would you still be happy?
Flat courses produce the most PRs! Hills, bumps, and even curvy corners can slow you down. It may only slow you down by a second, but those seconds add up! Training is where PRs are beaten. This will not only build up your strength for sprinting if you need to make up seconds in a race , but hill sprints can also help to strengthen your ankles and calves, reducing the chances of injury. If that number is all you keep in mind during your race, you can still get there.
A time of in 5 miles would equal per mile. This is helpful because you can reassess at the end of each mile and figure out if you can keep going the same way for your next mile or if you need to up the intensity slightly. But more sociable runners might do better training in a group. If you can find another runner who runs a similar time to you, this is first prize for a training partner.
Running together gives you someone to pass the time with, but it also means you have someone to motivate you. It also helps keep you accountable. See if you can join a group that runs such workouts regularly, so you have someone to push you on the hard days. Of course, running is a physical sport. If you find motivation by covering your walls with posters of your running idols, then do it! If leaving yourself positive, motivating notes works for you, then go ahead. Positive self-talk, visualization, meditation, creating a vision board, or joining a community of supportive people are just some of the ways to stay inspired.
Make sure those calories come from high-quality food. If you're new to running, your pace might be way off from this. But that's okay. Set interim goals and you will get there. It's fun to keep track of your PRs in your training log , so you can refer back to them and record a new one when you achieve it. You can do this with pen and paper, online, or on your running watch. Garmin Connect, for example, will automatically store your PR in several standard distances 5K, half-marathon, etc.
Or you can manually store your record. After you've run a few races, you may find that it becomes more difficult to run a PR. So you'll need to take your training to the next level. If you've been following a training schedule for new runners, you can now step up to one that's more aggressive. Be sure you meet the training base level before you start the training.
Adding different challenges to your running routine is important. If you haven't incorporated speed work into your training yet, start there. Follow rules for speed training and then choose a speed workout to do at least once a week. You should also read tips on how to run faster. If you're trying to PR in the marathon, try tips for running a faster marathon.
Another way to shave seconds or maybe even minutes off your race times is to practice smart racing strategies. For example, study the course carefully practice on it, if you're local so you'll be both physically and mentally prepared, say for hills or tight corners.
Choosing the right race can be a big factor in achieving a new PR. Many runners like to seek out fast courses for different distances. Some marathons, for instance, are known for being flat and fast. You're most likely not going to run your best time on a hilly course. Runners also try to plan races during ideal racing conditions, which would be dry and cool weather. Running a race in the middle of summer is most likely not going to get you a PR.
If you're hoping to PR in a specific race, do some research and find out what the typical weather is before you commit to it. You'll also want to pick a race that works for your schedule and preferences. Well done. To be determined.
Racing in LA with some Cheboys goblue. Third place tonight in Oslo. Seasons best and sooo close to my personal best. I cannot wait to return to the race that holds my current PB and will hopefully be the site for a new one this coming January! From Mt.
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