The secrets to take you from walk breaks to a BQ finish time.
of your workout, without changing your biomechanics, as some run-only runners might do when trying to run at an easy pace through their long miles., specifically, run intervals should be about at your goal race pace, but for a shorter duration compared to race day. Run intervals during the race will be longer to maintain the overall faster pace you need to achieve your BQ goal.
To put that into context: For long runs during training, you might alternate running for 30 seconds and walking for 30 seconds, but on race day you’d alternate 4-minute runs and 30-second walks. But all of those run intervals would be at the same pace. For someone looking to , your race-day run pace would need to hit about 8:30 per mile for those 4 minutes, as long as you’re walking no slower than about a 20-minute mile for your 30-second interval.on their long, slow days. Just about any coach will tell you that,” Twiggs says. “The reason so many runners go too fast on those days is that it’s uncomfortable for them to run slower, it’s not natural. Walk breaks allow you to run naturally at all times, and to go slow when needed through planned walks.
Finally, just as you’d likely do if running only, you should aim for at least one run per week as a “race rehearsal” to practice pace and your run/walk ratio, Twiggs says. That way, if it doesn’t feel right, you can tweak the ratio the next week. “Some folks find the strangest ratios work best,” he says. Some trial and error will help you find the intervals and speeds that work best for you—and get you to that Boston qualifying time.Laurel Leicht is a writer and editor in Brooklyn.
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