They key to running longer races, like a 10K or half marathon, is to progressively increase your distance each weekend. So, instead of worrying about whether you can finish 13.1 miles, you start where you are and, following the 10-percent rule, increase your weekly mileage by no more than 10 percent over the previous week.
So, when I began training for my first half marathon last year using Hal Higdon’s Half Marathon Training Guide for Novices, my first “long run” was a four-mile run.
So you want to increase your mileage past the 5K, too? I hope you’ll join me for the Progress Inc.’s East Nash Dash at 9 a.m. Oct. 19.
East Nash Dash is a 4-mile race on a U.S.A. Track and Field-certified course that takes runners around Rolling Acres and East End and through Shelby Park. The race begins and ends at Five Points where several East Nashville restaurants and businesses host the East Nash Bash with bagels, coffee, pizza, ice cream and craft beer. Registration is $25 until Oct. 1 and then raises to $35 through race day. Click here to register.
I know how race fees can add up, so as a race ambassador for the East Nash Dash, I’m offering one complimentary race entry through the Rafflecopter below.
If you are still nervous about running more than a 5K, volunteering is a good way to learn about races and overcome fears. Send an email to Race Director Stephanie Toone at firstname.lastname@example.org to volunteer at this race.