It's been the backbone for her hard workouts and success in her cross country racing. " Garcia never runs on the track during the cross country season. She does another workout on a similar loop at the Marist School in North Atlanta. It is roughly a 1-1/2-mile loop with some long grass straightaways. In addition, this loop has some bark-chip trails with very short, steep hills. For a workout here, Garcia runs 2 to 4 repeats with about 5 minutes recovery between each repeat. Carr changes the rest based on Garcia's mileage and race schedule.

Those were done on the track, alone, in the dark, because she was working full-time. "Those were the two workouts that made the difference for me. The long run gave me me confidence and the quarters improved my speed. " Kathrine Switzer Switzer advises time-constrained runners long run at a pace you can finish the distance strong. Then, do the make you to, first of all, in. This will when you want to start racing, begin adding some speed Long Runs: Building a Base 1 "If you work out at 9-minute-mile pace, you'll race at 9-minute-mile pace," she says.

For the first hour she runs at a 7-minute pace. During the second hour, she keeps the same pace, but she raises the incline on the treadmill. First comes a segment at 8 percent, then 6, 4, 3, and 2 percent. Then the incline is raised back up in the same order. The run ends with 30 minutes of flat running at the same 7-minute pace. "This workout is good because middle of a marathon. distracting I it teaches don't watch TV and can make you fall me how when to change pace in the I'm doing off the treadmill.