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RuntoTrackShack.com8AtthistimeofyearmanyCentralFloridarunnersareinthemidstoftrainingforhalfandfullmarathons.Distanceracesrequireauniqueblendofspeedstrengthandendurance.Thisuniquecombinationofrunningcomponentscanmakeitdifcultforsometogureouthowbesttotrainfortheseraces.ShouldrunnersfocusonlongrunsorspeedUsingavarietyoftrainingpacesthataddresseachoftheseindividualrunningcomponentshasmuchtooffersoconsidermixingitup.Trainingpacesdependupontheintentionandthedistanceoftheworkout.Yesyoucanjustgooutandrunbutincorporatingdistinctrunpacesthataddressspeedstrengthandendurancehelppreparerunnersforthespecicdemandsofadistancerace.Distancetrainingrequiresloggingquiteafewmileseachweektoosobyvaryingyourtrainingpacesandmileagewitheachworkoutyouimprovethequalityofyourtrainingwhilealsoreducingtheriskofinjuryormentalburnout.Mysuggestionsforhowyoucanincorporatedifferenttrainingpacesintoyourtrainingroutinearelistedbelow.Thesepacerangeswillofferyouvarietyaswellasimproveyourtnesslevelandboostyourperformance.SPEEDIfyouaredoingintervalsonatrackintervalsoflessthan1milei.e.1200sorlessuse60secondspermilefasterthanyourgoalmarathonorhalf-marathonpace.ForlongerintervalslikeMileRepeatsuseatimeof30secondspermilefasterthanyourgoalmarathonorhalf-marathonpace.DistanceUsethispaceTrainingPacesMixingItUprangeof30-60secondspermilefasterthangoalracepaceforrunsof6milesorless.STRENGTHTempoorhillrunsarealsoreferredtoasstrengthruns.Forthesetypesofrunsusearangeof30secondspermilefasterthanyourgoalmarathonracepacetorightATyourgoalracepace.DistanceUsethispacerangeforrunsof10milesorless.ENDURANCEEnduranceisgainedthroughlongrunsasyouincreasedistanceingraduatedincrements.Therecommendedpaceforlongrunsistypicallyslowerthanyourgoalracepaceespeciallyforrunsover14miles.Thegeneraladageisthelongertheruntheslowerthepace.Forlongrunsusearangeof30to60secondspermileslowerthangoalracepace.DistanceForrunsof11to14milestry30secondsslowerthangoalracepace.Forrunsover14milesuse45-60secondsslowerthangoalpace.Keepinmindthattheserecommendedtrainingpacesareforidealweatherconditions.Heatandhumidityarenotfactoredinsopreparetoslowdownifyouaretraininginhothumidconditions.Asalwayslistentoyourbodywhiletrainingandadjusttrainingpacesaccordingly.Ifarunpacefeelstooharditissoslowitdown.Ontheotherhandifatrainingpacefeelstooeasypickupthepacebyafewsecondsandseehowthatfeels.Takenoteofyourrecoverytimeafterwardsifyourpost-runrecoveryisslowandyouarenotreadyforthenextrunonyourtrainingplanthetrainingpacewasmostlikelytoofast.Payingattentiontothemessagesyourbodysendsyouisoneofthebestlessonsrunningteachesussolistenandlearn.FitnessItipsandtechniqueBySusanS.PaulMSTSFTrainingProgramDirectorUpcomingTrainingGroupsTrackShackoffersavarietyofTrainingProgramsfrombeginningyourtnessjourneywithW.R.A.PWalkRunAccomplishmentProgramtolongerdistancesandevenfunWednesdaynightgrouprunsFormoreinformationonallofTrackShacksTrainingProgramsincludingspecictimesandlocationsortoregistervisitTrackShack.com.W.R.A.P.WalkRunAccomplishmentProgramisouradultbeginnerprogramdesignedtotakeonefromthecouchtonishinga5k.Mostpartici-pantsareabletocomplete3.1milesattheconclusionofthe10-weeksession.ThisprogrammeetsTWICEaweekfor10weeksCostper10weeksessionNewMembers85Alumni70OrlandoDaytimeSessionBeginsOctober132014MondayWednesdaymornings1000-1100a.m.BlueJacketParkbesideGlenridgeMiddleSchoolOrlandoEveningSessionBeginsOctober132014600-700p.m.MondayeveninglocationHowardMiddleSchoolTrackWednesdayeveninglocationLakeEolanortheastcornerLakeMarySessionBeginsOctober142014600-700p.m.TuesdayeveninglocationLakeMaryPrepSchoolTrackThursdayeveninglocationColonialTownParkFIVEDIMEFiveandDimeoffersseriouscoachingandfriendlycompetitioninaverysocialatmosphere.Thisgroupcoachedtrainingprogramemphasizesspeedstrengthandconditioningthroughtrackworkoutsrunningdrillstempotrainingandhillruns.Costper10weeksessionNewMembers85Alumni70BeginsOctober14600-700p.m.Tuesdays-TrackworkoutsatHowardMiddleSchoolThursdays-HillandtemporunsatGlenridgeMiddleSchoolJuniorRunningClubAges8-12Thepurposeofthetrainingistoprovideouryoungpeoplewithpracticalrunningexperiencethatwillgrowwiththeiroverallathleticskillsandhopefullycontinueasahealthfulactivitythroughouttheirlifetime.Costper10weeksessionNewMembers80Alumni65Registrationislimitedto20youthrunnersBeginsOctober132014MondayWednesday530-630p.m.BaldwinParksBlueJacketTrackbesideGlenridgeMiddleSchool