Have you run a few half marathons, but aren’t quite ready to make the jump to your first full marathon? Or maybe you’ve run some full marathons but would like to work on increasing your speed? The 20-Mile Challenge group is designed to help you increase your endurance beyond the 13.1, while also helping you work on your speed.
With the 20-Mile Challenge, we will start with 12 miles and work our way up to a 20-mile run. Throughout the 12-week program, there will be tempo and speed runs, along with the Pacers’ traditional North and South routes, all geared to make you an even stronger runner.
|3||12/13/14||14 miles on hills|
|10||1/31/15||14 miles on hills|
|11||2/7/15||14 miles with speed work|
What To Bring
If you’re joining the 20-Mile Challenge program, bring a full water bottle or hydration belt, and fuel (gels, bars, etc.) to keep you going during long runs.
In order to get the most out of your training, we offer these recommendations to keep you motivated, in great shape, and enjoying your workouts:
- Always consult your healthcare provider before beginning any exercise program.
- Nutrition becomes even more important as your miles increase. You’ll need to consume more protein, carbohydrates, and vitamins to support your training.
- Become familiar with various fuels such as Power Bars, Gu, Cliff Shots, Hammer products, etc., to replace electrolytes, potassium, sodium, and other important nutrients. The long runs are the perfect time to experiment to determine which products will ultimately suit you under true racing conditions .
- Hydration plays a big part in this new routine. Drink at least eight glasses of water a day, always carry water with you, and take a sip every 10 minutes during your runs.
- Set goals and track progress. Keeping a log will help keep you motivated. Enter your miles and some details about the run. Was it humid? Windy? Hot? Keeping track of your running will help you prepare for the next run and will show you how much you have improved.
- If you feel any pain while running, stop immediately.
- Find a partner for your workouts. You and your partner can keep one another motivated and take your mind off the hard work. Use the club Facebook page to help find running partners in advance.
- Stretching after long runs is important for your recovery.