Training Tips for Runners Taking on the AJC Peachtree Road Race

4:21 AM, Jun 22, 2013   |    comments
  • Runners cross the finish line at Piedmont Park. (Jerry Carnes/11Alive)
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   We're less than two weeks away from this year's AJC Peachtree Road Race. If you're participating in the Fourth of July 10Kr, there are a few things you can do during this final stretch that will have you well-prepared for the Peachtree. 

   AJC Peachtree Road Race commentator Bart Yasso has coached thousands of marathon runners, and has a few tips for participants getting ready for the big day.  

  • Hit the Hills 

Don't run from the hills. Run for them! Hills can help you develop the leg and lung strength you need to run faster in the future. Your heart gets pumping when you're ascending a hill to give you a cardio boost, and your quads have to work extra hard to push up and off the hill. It's great practice! 

  • Test Your Speed 

Now's the perfect time to test your running speed. Hit your local track and do a little speed work. The speed workout will help you develop the cardiovascular and muscular fitness you need to get faster. A great workout would be a 10-minute warm-up, followed by 12X400m (run 400 meters 12 times) with a 200 meter recovery jog. End the workout with a 10-minute cool down. Most outdoor tracks are 400 meters. 

  • Go the Distance 

 Do one more long run before the big day. Long runs develop endurance -- don't worry about the pace. The perfect long run for a 10K would be 60 minutes of continuous running. Slow down your pace and think endurance. 

  • Walk and Run

For those who are struggling a bit, I would suggest the Galloway walk/run method. Take 30 minutes a day, four to five times a week, and try running two minutes and walking one minute. Keep repeating this cycle until you cover 30 minutes of run/walk. 

   Bart Yasso is the Chief Running Officer for Rodale's Runners World. He's the author of "My Life on the Run," and has been inducted into the Running USA Hall of Champions. 

   Yasso will be doing play-by-play of this year's AJC Peachtree Road Race live Thursday, July 4 from 6:30am - 10am. 

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