Facing new challenges helps you discover
your strengths. Are you ready for a 26.2-mile
run? These training considerations may help
you decide.
To get where you want to go, it helps to know where you are. The
American College of Sports Medicine (ACSM) suggests you first
determine your present maximum run distance based on your
longest run in your current physical condition. If you've never
completed a sustained distance run, estimate the longest distance
you've walked without stopping. This will be your "long run" in your
first week of training.
Time your first long run at full speed. Use this time to calculate
your mile race pace, meaning how long it takes you to complete a
mile going all out. According to the ACSM, an "easy training pace"
is 1.28 times your race pace. For example, someone who can run
a mile in eight minutes and six seconds would have a race pace
of 8.1. Multiply 8.1 by 1.28 to determine the easy training pace
of 10.37 minutes, or 10:22 per mile.
Train by the week
Each week, increase your maximum distance by 10 percent. The
ACSM suggests alternating between last week's maximum-
distance run and runs half that distance Monday through Thursday,
followed by rest on Friday and a new long run on Saturday. For
example, if your current maximum distance is two miles, you'll run
two miles on Monday and Wednesday, one mile on Tuesday and
Thursday, and 2.2 miles on Saturday. Follow this plan until your long
run is 26.2 miles.
Runners who complete between 20 and 25 miles each week and
have a long run greater than 6 miles are less likely to develop
training injuries.
This year's 14th Annual Heart & Sole 5K Run/Walk was held
July 16 at Old Bethpage Village Restoration.
Heart & Sole hero
In September 2016, the Heart & Sole 5K
lost one of its greatest supporters in
Judy Jacobs. Ms. Jacobs, a Nassau
County legislator, community activist
and community relations director for
Northwell Health, was honored at last
year's event.
Ms. Jacobs was a vocal supporter of the
Long Island running community and an
active proponent of the importance of
Plainview Hospital and Syosset Hospital.
Her absence will be deeply felt.
Mighty as a
marathon
Fitness
northwell.edu
12
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