In order to run and finish a 21K Race, I recommend the following 10 tips:
1. You should have been running for at least 1 year.
2. Run six (6) 10K races in the course of this 1 year.
3. Your training should comprise running 3x a week – two intervals and 1 long run.
3. Your long run should start progress to 2 hours.
4. Finish 3 Long Runs lasting 2 hours
5. Invest in a Garmin. At this length, maintaining pace becomes key.
6. On race day, have a mini-target with your first 10K time about 10-15 minutes above your 10K PR.
7. On race day, approach it as just another long run. Objective is to finish.
8. Do not stop running until the 12K water station. From the 12K water station stop and take a pitstop of 30 seconds of walking while enjoying your water. Stop at every station from this point. Maximum is 1 minute walk.
9. Depending on what you eat at breakfast, you will feel hunger at Kilometer 15. If it is a runrio race, there will be bananas. if its not, bring something.
10. A 21K race is really an 18K race with the remaining 3K coming from your heart and mind.
