Q: I am currently deployed to SW Asia, this fall I am running a hat trick (5K, 10K, and 1/2 Marathon in the same weekend) at the Air Force Marathon. The 5k is on Friday and the 10K starts an hour prior to the 1/2 on Saturday. My goal is to PR each event (19:48 5k, 48:20 10k, and 2:09:10 half) Can you help me with this?
A: Hey Justin, thanks for your email. You’ve set an ambitious goal for yourself – sounds interesting!
As I see it, the keys to succeeding will be twofold: first, to prepare your body as closely as possible for the specific demands you’ll be putting on it over the race weekend, and second, to have a good recovery plan to get you as ready as possible for each of the events following your first race.
For training, I would recommend that you incorporate a two-a-day workout into your training schedule at least once every other week. You wouldn’t necessarily have to do the actual race distance for the hard runs – two-thirds of that should be sufficient to acclimate the body without causing too much damage. You may also consider a slower-than-race-pace two-a-day workout of the full distances – or close to them – to build up your specific endurance. Similarly, you should practice running hard on consecutive days, which is something you will also have to get used to.