The best races are typically associated with consistent pacing from start to finish. This being said, there’s something to be said for starting out a bit ‘slower’ than your ‘target’ pace and running ‘faster’ as your run and/or race unfolds.

I like starting a bit slower because it provides an opportunity to ‘feel things out’. How’s the weather? How am I feeling? Are the running gods/goddesses smiling on me?

Starting a bit slower than whatever number is rattling around in my head gives me a chance to answer these questions and hone in on the best way to handle the miles that lie ahead.

Thursday’s speed session is about shifting gears every 1/2 mile for a total of 2 miles. 2 miles may not ‘sound’ like much. But, if you execute this workout properly, you’re looking at a LOT of bang for the buck!

Here’s the lowdown for what I have lined up……

• Rendezvous at the WEST entrance to Kezar
• Easy lap on the ‘upper deck’
• Dynamic Range of motion drills.
• Segue to the track for the progression run.
• Your first 1/2 mile will be at comfortable/conversational pace
• Your 2nd 1/2 mile will be at ‘tempo’ pace (think 10K/half marathon race pace).
• Your 3rd 1/2 mile will be at 5K race pace.
• Your FINAL 1/2 mile will be at your ‘go for broke’ pace.
• 1/2 mile cooldown run & segue into a quick ab circuit (‘abdomination’) and post run stretching!
• Then, segue into happy hour! 🙂

*NOTE-If the idea of running for two miles continuously is daunting, take a 50% break between each 1/2 mile. EG-If you run a 1/2 mile in 4:00, take a 2:00 breather before segueing into your ‘next’ 1/2 mile.