With months of training and putting both physical and emotional effort into our A races, it’s only natural to want to do well and perhaps get a personal record at that race distance. Getting a PR is one of the best rewards for all of the hard work leading up to the big day. And while all of the planning and training involves intricate details and coordination, training for a PR in your next race does have some simple premises. And if you follow the basics, you’re half way there. But missing or even ignoring them could easily lead to a ruined race, even though you may have had good intentions.
So if you want to cross the finish line with a smile on your face, keep the following basic rules of training in mind.
What’s the Best Way to Get a PR in your Next Race?
Vary Your Training Paces
It’s not just about covering the mileage. Training at various paces will help you become faster and stronger at your sport. Include quality work each week by doing some form of speed work. This will help increase your overall speed, increase your economy at that speed, and improve your mechanical efficiency.
You’ll also want to include easy recovery miles, because if all you do if push hard all of the time, it’s a guaranteed way to get injured.
Do Strength Exercises
Strength training and corrective exercises will increase your strength & power, decrease risk of injury, improve fatigue resistance, and improve efficiency.
Don’t Neglect Recovery
Recovery is important. When you or your coach are designing your training plan, recovery days (both complete days off and active recovery) should be incorporated into your plan. Without recovery, your body won’t absorb the training it’s done.
Periodize your Training.
Having a periodized plan means that you’ll have focused blocks of training leading up to your race, giving you the best possible outcome on race day. Preiodized training includes planned time for higher and lower volumes of training, strength, speed, and endurance. Coordinating when these training blocks are done will give you your best possible outcome on race day.
The Best Way NOT to Get a PR?
Building up mileage with no recovery weeks, winging it each week, and not doing corrective exercises to keep your body strong and balanced.
Want to Plan a PR for Your Next Race? Let Us Help.
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