Runner's World Train Smart, Run Forever: How to Become a Fit and Healthy Lifelong Runner by Following the Innovative 7-Hour Workout Week

Author:Bill Pierce & Scott Murr [Bill Pierce]
Language: eng
Format: epub
Publisher: Rodale
Published: 2017-04-03T16:00:00+00:00

Alone and Together

With so many advantages to both running on your own and running with others, it is smart to do some of each. An individual runner might want to pair with friends for speedwork and join others for company on long runs. Group runners can split off from their buddies in order to maintain their tempo pace for a quality workout. Consider these suggestions for the different kinds of runs.

Track workouts seem so much easier when you do them with others. We often comment, “I wouldn’t have run those times if I had been out here by myself.” Join your partner or running group for the warmup and drills, but once your track workout starts, run your paces and avoid making the workout a race. Once you have finished your track workout, join the others for a cooldown and discussion of the workout. However, when you are training with someone of comparable ability and similar goals, each can help push the other to achieve the mutual target time.

Tempo runs can be tough, but knowing your running partner is doing the same run can keep you motivated. Join your partner or running buddies for the warmup, but run your tempo pace for the designated distance. We stagger the start of our tempo runs so that we all tend to catch up with one another with half a mile to go. Knowing running buddies are ahead of you or behind you helps you maintain your pace during the last part of a tempo run. The cooldown is a good time to compare actual paces to target paces.

Running with others certainly seems to make the miles of a long run go by more quickly, even when ability and fitness levels are different. Easing into a long run, you can run with your partners for the first couple of miles. As each of you finds his or her target pace for the run, you may separate, but knowing that others are on the same course still makes it easier. You may even regroup at intersections or at your designated rehydration location. You can join together for the cooldown and postrun refueling.

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