So, you’ve done some full marathons but feel you need speed work. Looking to qualify for the likes of the Boston Marathon, perhaps? Enter the 20-Mile Challenge. You’ll increase your endurance and work on your speed with tempo runs throughout this 12-week program.Schedule
|week 1||12 miles||Conversational Pace, no hills|
|week 2||13 miles||Conversational Pace, no hills|
|week 3||14 miles||Conversational Pace, no hills|
|week 4||15 miles||15-30 secs per mile faster|
|week 5||16 miles||15-30 secs per mile faster|
|week 6||17 miles||15-30 secs per mile faster|
|week 7||15 miles||Conversational Pace|
|week 8||18 miles||Convo Pace (2 mi), Half Marathon Pace (10), Marathon Pace (5), Cooldown (1)|
|week 9||15 miles||Convo Pace (2 mi), Half Marathon Pace (4), Marathon Pace (6), Cooldown (3)|
|week 10||19 miles||Convo Pace (2 mi), Half Marathon Pace (6), Marathon Pace (8), Cooldown (3)|
|week 11||15 miles||Convo Pace (2 mi), Marathon Pace (10), Cooldown (3)|
|week 12||20 miles!||Warm up & RUN|
ALL RUNS START WITH A 2-MILE WARM-UP @ Convo Pace
|Sunday:||Walk 30 min (weeks 1-3); 40 min (weeks 4-6); 50 min (weeks 7-12)|
|Tuesday:||Run 30 min (weeks 1-3); 40 min (weeks 4-6); 50 min (weeks 7-12)|
|Thursday:||Run 30 min (weeks 1-3); 40 min (weeks 4-6); 50 min (weeks 7-12)|
What to Bring
As with any Pacer program or run, all you need is a water bottle and some comfortable running shoes. We also recommend a sports watch or phone with a run tracker app (loads of Pacers are on Strava or Garmin), but it is by no means required.
In order to get the most out of your training, we have these recommendations to keep you motivated and enjoying your workouts:
- Always consult your healthcare provider before beginning any exercise program.
- Always run at your own pace. A benefit of running with a training group like the Pacers is that there’s probably someone else running at your pace so you’ll have company to help keep you going.
- If you feel any pain while running, stop immediately and let your coach/team doctor know.
- Set goals for yourself and track your progress. For example, signing up for a 5K race after the program’s competition can help keep you motivated.
- Find a partner for your workouts. One of your fellow Pacers might be the perfect candidate. You’ll keep one another motivated and take your mind off the hard work!
- Midweek cross training helps balance your training by engaging different muscles. These workouts can take the form of just about anything; yoga, biking, weight training, and walking are all great.
- Stretch after your workout when your muscles are warm to help your body recover.