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12 Running Resolutions for 2012

I chanced upon this from Runner's World. I think this is a fantastic way to start 2012. So keep those running shoes in and check out which resolution is best for you. This series will be out one resolution at a time.

By Bob Cooper


Rachel Gaffney, 39, a mother of four in Everett, Washington, moved up the race-distance ladder from a 5-K to a 50-K in four years. Now she's a coach who encourages others to step onto the same ladder, even if they only wish to climb a few rungs. "Seeing how far you can go keeps you motivated," she says. "Each time I complete a new distance, I'm reminded there are no limits."

Gaffney says that if you're looking to up the race-distance ante, gradually boost your mileage for six to 16 weeks to a new plateau. This lets your body adapt to the increased demands on your legs and lungs. Stay on that plateau for an additional four to 10 weeks before tapering for your longest-ever race. It's a safe and solid game plan.

Gaffney notes that you may need to exceed these minimums, and add tempo runs and speedwork, if you have an ambitious time goal. (Use the Training Calculator tool at But it's safest to set a goal of only finishing in your first attempt at a new, longer distance. After all, it's a guaranteed PR.

5-K TO 10-K: Bump up your training to at least 20 weekly miles in a minimum of three runs, peaking with a long run of six or more miles.
10-K TO HALF-MARATHON: Log at least 30 weekly miles in at least four runs, culminating in a long run of at least 11 miles.
HALF TO MARATHON: The full 26.2 demands at least 40 weekly miles in at least four or five runs. Before tapering, nail one long run of at least 20 miles.


This is the year I will...

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