PUBLISHED 04/15/2007
>>Every year thousands of beginners in my training programs learn to pace themselves by running a mile once per week on a track. By timing each of four laps, they learn how to maintain an even pace, staying within a second or two on each lap. Knowing what an even-paced mile feels like helps you recognize when you're starting your runs too fast or slowing down.
>>Warm up with 10 minutes of easy walking and running.
>>Do four gradual acceleration strides in which you slowly speed up (over the course of 50 to 80 steps) until you reach the effort level you think you can maintain when you run the full mile.
>>Run four laps, stopping to walk for 15 to 20 seconds between each lap. Note your time for each half-lap and lap. During this first workout, don't try to run fast. Just try to run each lap at about the same pace.
>>Write down your half-lap and lap times after your initial workout for future reference.
>>During successive workouts, begin adjusting your pace at the half-lap mark so that you get closer to finishing each lap in the exact same amount of time.
>>Once you've mastered running each lap at a consistent pace, slowly phase out the walk breaks between each lap until you are running the whole mile continuously at an even pace.
