3 Runs You Need To Try Before Race Day

Apr 26, 2023

Ok... I know what you're thinking...

Are you looking for a way to improve your race performance and meet your goal race pace? The secret might be in adding a variety of runs into your training program.

Easy runs, tempo or race goal pace runs, and long runs - when done right, they can all be key to achieving the results you're looking for.

But why is this combination of runs so important?

Here's the truth about why this combination of runs is so important.

🏃🏻‍♀️ Easy runs work to build your aerobic base, increasing your endurance and help to prevent injury.

If you want to become a better runner, the majority of your runs should be done at an easy pace. I like to call this ‘conversation pace’, as it should be easy enough to chat with someone or sing along to your playlist if you have one. The main goal of these easy runs is to focus on being on your feet and building your aerobic system. Not only will this help you with your overall accumulated mileage, but it can also be used as a recovery day between hard running sessions and can help to flush out your legs.

I always suggest to keep the pace 1-2 minutes slower than your goal race pace. For example, if you want to maintain an 8 minute mile, then I would run your easy runs holding 10 minute miles.


🏃🏻‍♀️ Tempo or race goal pace runs help to build your speed and condition you for the race distance.

Do you want to challenge yourself and build up your speed? Then the tempo run is just the training plan you need! This should be the hardest run of your week, and I like to ensure I'm doing at least one of these a week. It's a great way to test your limits and see just how far you can push yourself. So don't be afraid to ramp up the intensity, and let's see how fast you can go!


🏃🏻‍♀️ Long runs condition you for race day and help you to become more comfortable with running for longer periods of time.

Incorporating scheduled long runs into your routine is essential for building endurance and staying injury-free. Start with a weekly long run and increase the distance by 10% each time. Remember to keep the pace comfortable and focus on the miles you put in - you're one step closer to realizing your goals!

a post run selfie and all smiles

Lets recap!!


Are you looking for the key to unlocking your best race performance and achieving your goal race pace? The answer might be in adding a variety of runs into your training program. Easy runs, tempo runs, and race goal pace runs - when done correctly and with a well-thought out plan - can be the key elements to unlocking your best performance.

When done correctly and in combination - these runs have the power to take you from where you are to where you want to be.

So, if you're looking for a way to improve your race performance and hit your goals - adding in a variety of runs into your training program is the key to unlocking your best results.


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