For the 1st time, half-marathon (21K) distance is offered in St. - TopicsExpress

For the 1st time, half-marathon (21K) distance is offered in St. Ignatius Run. Heres a cheat sheet on how to to survive a longer distance races! Print it, and bring it with u on race day! =) Incorporate walk breaks to your runs. Run-Walk Guide: The chart below shows a suggested breakdown of running to walking based on your pace. Typical pace per mile 8:00 Run-walk breakdown 6 min. / 1 min. Typical pace per mile 9:00 Run-walk breakdown 5 min. / 1 min. Typical pace per mile 10:00 Run-walk breakdown 4 min. / 1 min. Typical pace per mile 11:00 Run-walk breakdown 3 min. / 1 min. Typical pace per mile 12:00 Run-walk breakdown 2 min. / 1 min. Typical pace per mile 13:00 Run-walk breakdown 1 min. / 1 min. Typical pace per mile 14:00 Run-walk breakdown 30 sec. / 30 sec. Typical pace per mile 15:00 Run-walk breakdown 30 sec. / 45 sec. Source: Runners World Photo from St. Ignatius Run 2012 by Insular Square

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