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Runners World Articles: Archives Race Yourself Into Shape: Scheduled just right, a series of races can propel you to faster times. Even if you don't have a competitive muscle in your body, racing can make you a better runner. Races will motivate you to run regularly. You'll surround yourself with energetic, positive people. An no matter how fast (or how slow) you are, the thrill of competition is a boost, supplying that push we need to break through barriers of speed. What's more, after you scribble that upcoming race on a calendar, every run will have a purpose. On those tough days after work when all you want to do if run to the couch, you'll think about your race and lace up your shoes instead. And when the alarm goes off and you're tempted to doze, you'll be more likely to get up and run when you know your entry form is in the mail. But motivation is only part of the picture. Races can also be used as stepping stones to better fitness. With the right timing and the right effort, you can use a series to races to build endurance or speed. Racing for endurance. If you run just 2 to 3 miles, even with walking breaks, the program below will double or triple your endurance- in less than 10 weeks! Schedule a series of races that gradually increase in distance. Since you're only building endurance, run these races 1 to 2 minutes slower per mile than you actually could race them. If you get carried away and run too fast, take it easy the next week, enen if you don't feel tired or sore. Endurance: Sample Schedule 1, 5-K race Racing for speed. To minimize injury risk, begin this program with a decent base - you should be able to run 5 miles easy. Speed: Sample Schedule 1, 5-K race Start with a few shorter races., then add one or two that are longer than the distance of your goal race. These races should build in intensity. If your goal race is longer than 15-K, gradually increase to that distance. Most of your races should be shorter than your goal race. If you run a long race too fast, take an extra week of easy running, even if you feel fine. The long runs between races are key, because runs that are somewhat longer than your goal-race distance will build strength and help you run faster in the race itself. Do these runs about 2-minutes-per-mile slower than your goal-race pace. Your program also should include a regular midweek speed session, such as 800-meter repeats. Sidebar: Faking It. When you're racing yourself into shape but can't find a race, the next best thing is a time trial. Gathering a few buddies, plot your course and stage your own "race." Alternate the lead, or ask a few slower friends to run a relay to keep you on pace. If you're running solo, be careful not to start too fast and burn yourself out.
From Runner's World, April 2000, p. 42
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