As you get more and more fit, this pace will become easier to hold and for longer amounts of time.
This is the pace you’re shooting to run your marathon at. Marathon pace – Can talk but gets harder the further you go.Not only can you talk fairly easy, you can hold a chat with another person. Tackling your first marathon? The focus is completing the distance and not about a specific time … 26.2 is no joke!įor the intermediate runner who has run a few races, Shalane has created a pace calculator that should help give you a goal pace to train at and race at. Cross-training allows you to reduce injury, but still increase overall fitness. The key is to run as much as you can but stay healthy! On the non-running days, Shalane recommends low-impact exercise – think swimming, weight training, yoga and even spinning. Geared toward a beginner / intermediate level runner, this program is about building miles and running four to six times per week. Straight from Shalane Flanagan herself, here is a 13-week training program to get your ready for your next marathon, inspired by our very own Slightly Mighty - a lo-cal IPA that's mighty in hop character and just 95 calories!
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