Training To Run
PACING LIKE A PRO
Running a steady pace is a good general race strategy, but if you want to PR, you may want to mix things up.
Exercise scientist Ross Tucker, Ph.D, has studied world-record performances at various distances and has found that certain pacing patterns lead to faster times. Follow these guidelines to break your own times.

5-K and 10-K: Fast-"Slow"-Fast
In world-record performances at these distances, the first and last miles are almost always faster than the middle miles. To emulate this pattern, aim to run your first mile five seconds faster than your goal pace for the full race, then find a steady groove for the next few miles, and finally put everything you have left into the last mile.
Pace Training
By testing your limits, you will develop a better feel for them so your brain can better guide you to a truly maximal performance. Workouts that simulate the challenges of a race do the best job of calibrating your internal pacing guide. Start with a speed and distance that is challenging but not overtaxing. Repeat the workout every seven to 10 days, each time increasing your pace or distance or both slightly. Ten days before your race, complete your toughest workout. Below are suggested workouts.

5-K
• 1-mile easy warmup
• 5 x 1-K at 5-K race pace with 400-meter recoveries
• 1-mile easy cooldown

How to Warm-up Before a Run
GET READY TO GO
Done before any workout or race, a proper warm-up will help you achieve peak performance.
It's easy to overlook the importance of a good warm-up. After all, it's just the opening act before the real thing. But if you skip or skimp on your pre-run routine, you risk poor performance and injury. "A proper warm-up increases heart rate, breathing rate, and blood flow to the muscles.” "It prepares the body for increasingly vigorous activity, allows it to work more efficiently, and reduces injury risk by loosening you up."

What makes a good warm-up? It's a common question beginners ask. If you're doing the same routine before every run and every race, you've already made your first mistake. Simply taking adequate time to warm up isn't enough—you have to match the level of preparation to the intended effort. For instance, the faster you'll be running or racing, the longer and more thoroughly you should warm up. But the effort shouldn't be so tiring that you wear yourself out before the starting line. Here's how to get ready for every kind of run.
EVERYDAY RUNS
Easy and moderately paced runs—and even those that start slow before picking up, such as progressive tempos—don't require much warm-up. But they do require some movement to introduce your body to running, especially if you've just rolled out of bed, it's cold out, or you're achy.

WARMUP ROUTINE: Walk one or two blocks to loosen your muscles and joints. "When you do start running, start out really easy and gradually speed up until you're at your normal, easy-run pace." "This usually takes about a half mile, but it can take longer if you're tired or sore."



SPEED SESSIONS
To prepare for the rigors of hard training sessions such as speed-work, you should ideally do a 20- to 40-minute warm-up. Properly warmed up, you'll be able to hit your target paces from the outset of your repeats. "Most runners start speed sessions with an inadequate warm-up." The body is thus ill-prepared to adequately transport oxygen and offset the by-products of fast running, so it's harder to generate the power to run at goal pace.

WARMUP ROUTINE: Walk for two minutes, then jog at a conversational pace for 15 to 20 minutes to raise your heart rate. Loosen and activate your muscles with five to 10 minutes of dynamic stretches and form drills such as lunges, skipping, and high-knees running. Then run 800 meters at moderate intensity (a little slower than your 10-K race pace), and do two to four 100-meter strides. Beginners or those pressed for time can eliminate the form drills and 800-meter run.
RACE DAY
With all the things you need to accomplish before your race starts—pick up your number, use the porta-potty, chat with friends—it's easy to shortchange your warm-up. But you need time before your race to get your body ready for race pace. That's why it is recommended arriving at least one hour before the start. "This gives you time to take care of everything, including a relaxed warm-up, without going into panic mode."

WARMUP ROUTINE: Get all the logistics out of the way at least 30 minutes before the start, then do a warm-up suited to the distance you're racing (See "Primed to Race," below). Begin with easy jogging. Add in a few light stretches, and then do several 100-meter strides, accelerating smoothly to race pace.
Primed to Race

Generally, the distance of your event determines the length of your warm-up. Shorter races such as 5-Ks and 10-Ks require longer warm-ups because you need to hit a faster pace right from the start.
5-K
WALK OR JOG 15-30 minutes

STRIDES 8 x 100 meters RUN BETTER Before a race, perform part of your warm-up, such as 100-meter strides or easy jogging, on the final stretch of the course so you can visualize finishing.