How do I prepare for an 18 mile run?

My 18-Mile Mentality

1. Get it done early. I’m planning to set my alarm for 7 am and hope to be out running an hour later.
2. Bring water. The fountains still aren’t on in the park, and feeling dehydrated was a pain last week.
3. Fuel!
4. Follow the pace plan.
5. But don’t obsess over the pace plan.
6. Keep it to the Reservoir.

How do you train for a running road race?

Go long: Include a longer, slower effort once a week, increasing gradually until you’re running for more than an hour. These runs will help prepare your body for any race distance and are essential if you’re training for a race longer than a half marathon. Go steady: Add a weekly tempo workout.

What is the best way to train for long distance running?

Choose a Training Plan

1. Train three days a week.
2. Run or run/walk 20 to 30 minutes, two days a week.
3. Take a longer run or run/walk (40 minutes to an hour) on the weekend.
4. Rest or cross-train on your off days.
5. Run at a conversational pace.
6. Consider taking regular walk-breaks.

Is 18 miles a long run?

If your weekday runs average about 1-2 miles in length, your long run might be about 3-4 miles in distance. When training for a marathon, long runs can reach up to 18-20 miles in length, while weekday runs still remain about 4-8 miles long.

Should you rest before long run?

“You’ve got to remember that rest is a part of training,” urges Neckar. “You should take off completely one day of week, usually before your long run. Then, the day after your long run should be a cross training day or an ‘active’ rest day.”

Can you train for a road race on trails?

You can do your warm up on a trail, get a nice, happy, relaxed warm up at a really easy pace, and then move on to the road for your actual workout. You can then head back to the trail for your cool down, and that way you’re still getting the meat of your workout on the surface that you’re going to be racing on.

What are some running exercises?

14 Running-Specific Strength Training Exercises

• Squats. Legs 1 of 15.
• Speed Skaters. Full-Body 2 of 15.
• Jump Squats. Legs 3 of 15.
• Long Jumps. Legs 4 of 15.
• Bird Dogs. Glutes and Core 5 of 15.
• Pistol Squats. Legs 6 of 15.
• Lunges. Legs 7 of 15.
• One-Legged Heel Raise. Ankles and Calves 8 of 15.

Is 18 miles long enough for marathon training?

Fitzgerald says doing a shorter long run, such as 16 to 18 miles, can still be great preparation for a marathon. For example, he says to complete the last 3 to 8 miles of a long run at goal marathon pace, or run every other mile at goal marathon pace during the second half of the run.

How do I run 15km?

A rough guide for a 15km run would be to start on an interval session of 20 minutes and build this up to 30 minutes, with interval sessions such as 6 x 1 minute and 5 x 2 minutes, at a pace around 10-15 seconds faster than your long slower runs.

What is the longest run in marathon training?

The best energy gels

Energy gel	Calories	Carbs/ sugars
GU Roctane Gel	100	19–21 g
Spring Energy Long Haul Gel	110	15 g
Huma Plus Chia Energy Gel	100	21 g
Maurten Gel 100	110	25 g

What are the best ways to train for a race?

Goals motivate you to train, says Bruce Gross, a Road Runner’s Club of America (RRCA) certified running coach and Power Bar Team Elite sponsored athlete in Potomac, Md. 2. Training for a Race: Gear Up The first step in training for a race is to get comfortable, properly fitted running shoes.

What is the best way to train for a 5k/10k race?

TELEPHONE POLES: (60m apart) Pace is fast, but controlled. For 5K/10K road racers, I recommend two harder workouts each week. The first is this sort of miler training, done midweek. The second is a strength workout, such as a longer interval session, tempo run or possibly a race on the weekend.

How many times a week should you train for a race?

For 5K/10K road racers, I recommend two harder workouts each week. The first is this sort of miler training, done midweek. The second is a strength workout, such as a longer interval session, tempo run or possibly a race on the weekend. The marathoners I coach do a miler training workout once every other week.

How many 1-mile road races are there?

There are hundreds of 1-mile road runs held every year across the U.S., although most are considered “fun runs” held in conjunction with a longer race like a 10K or a 5-miler. Below are a handful of marquee mile road races, competitive events where people let it all hang out in search of a personal best]