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Week 6: 1-mile jog, 1-mile run, ½-mile jog, .07-mile run How to measure your distance If you have a smart watch that you use to track steps , you can use it to track miles for you.
A typical 5k runner might consider 8 to 10 miles (13 to 16 km) of LSD, while a marathoner might run 20 miles (32 km) or more. LSD runs are typically done at an easy pace, 1–3 minutes per mile slower than a runner's 10k pace. The objectives of these runs are to build blood volume and to increase muscle strength, endurance, and aerobic fitness.
Road running in a U.S. Air Force marathon People taking part in the Bristol Half Marathon Athletes at the start of a 10-mile race in Gloucestershire in England, UK in 1990. The Dam tot Damloop is a road race from Amsterdam to Zaandam in the Netherlands. Road running is the sport of running on a measured course over an established road.
The 5K run is a long-distance road running competition over a distance of five kilometres (3.107 mi). Also referred to as the 5K road race , 5 km , or simply 5K , it is the shortest of the most common road running distances.
This is not exactly a Cooper test but a reasonable practical compromise as long as the distance is of sufficient length to put a continuous load on the cardiovascular system for 10 or more minutes. For example, the British Army uses 1.5 miles, the Australian Army uses 2.4 kilometers, the US Army uses 2 miles and the US Marine Corps 3 miles.
For the 100m and 200m events, pacing is not a factor. Because the race is so short, racers simply run at their top speed for the duration of the race. However, for the 400m at the elite level, the event is almost uniformly run with a positive-split strategy. Runners run the first 200m faster than the final 200m. [13] [14]
One of the most noted runners in the United States, Steve Prefontaine used negative splits to train and compete in high school. In one example, Prefontaine's goal was to run a 9:44 two-mile, requiring a 73-second pace per lap. Instead of running a flat pace, Prefontaine's coach, Walt McClure, had him run the first six laps at 75 seconds per lap.
Through the 24th mile, only Geremew managed to stay with him. Kipchoge ran the next two miles in 4:26 and 4:30 to win the race 2:02:37, while Geremew finished second in 2:02:55. This was Kipchoge's second fastest time behind his Berlin world record and also the second fastest marathon in history as well as his fourth London Marathon victory. [18]