Race successfuly with negative splits

Hey Runners!

Break your race into 3 roughly equal parts. Run the first 1/3 of your race at approximately 10 seconds per mile slower than your goal pace – your heart rate should be at or near 70-75% of your Max Heart Rate during the first 1/3 of your race. Run the middle 1/3 of your race at your goal pace – your heart rate should be at or near 75-80% of your Max Heart Rate during the middle 1/3 of your race. Run the final 1/3 of your goal pace at 10 seconds per mile faster than your goal pace – your heart rate should be at or near 80-85% of your Max Heart Rate during the final 1/3 of your race. Allow deviations from the designated pace and heart rate targets as needed when external factors such as wind, footing and hills impose the need for changes in your effort level.

And, always HAVE FUN while racing!!

coach bill Leach

To learn more about Gait Analysis and Personalized Training for runners with Coach Leach please visit http://www.coachleach.com and http://www.thetrainingorganizer.com

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About coachbillleach

Coach Bill Leach has been coaching runners of all ages and levels of performance for 43 years. 36 of his athletes have achieved All-American Track and Field and Cross Country honors and several runners he has coached have qualified for Olympic teams. Coach Leach is currently serving Chicago runners in their preparation for racing distances from 5 K to Full and even Ultra Marathons. He leads Gait Analysis, Peak Performance Training and Speed Training for the Chicago Area Runner's Association – CARA. Runners from Chicago and the world utilize The Training Organizer, an electronic training system for runners recently developed by Coach Leach. Coach Leach meets and trains with runners several times each week at tracks and along running paths in Chicago.
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