You've been training for months and the big race is finally here. For peak performance, heed the following tips.
Instructions
1. Position yourself at the starting line according to your predicted pace.
2. Start slowly--this is the key to finishing in good form. Check your pace at the 2-mile marker. If you're going faster than your target pace, slow down.
3. Resist the urge to pick up your pace between miles 4 and 10; stay relaxed, calm and focused. Breathe rhythmically and pretend this is a practice run.
4. Steady your pace between miles 11 and 13, then check your time. If you're slightly behind schedule at mile 13, pick up your pace. If you're more than 2 minutes and 10 seconds off your target time, don't bother.
5. Avoid attacking hills too aggressively; you'll need to conserve energy for the rest of the course.
6. Shake out your arms and change your form for a few strides to provide relief during miles 14 to 20.
7. Slow down and visualize the finish if you hit "the wall" at mile 20. Think in terms of how much time is left, and approach the remaining distance as a 10K race.
8. Gather your remaining strength for a final push during the last 2 miles. Use the sight of the finish line and the crowd's cheers to overcome fatigue and discouragement.
9. Stay loose as you approach the finish. Keep your knees up and your arms moving. Run hard at least 10 yards beyond the finish line.
10. Congratulate yourself--you deserve it!
Tags: your pace, between miles, finish line, pace between, pace between miles