Q: “I am a new runner and am training for the ½ marathon. I have been training since Feb, and have over time begun to build my endurance. I have been training exclusively on a treadmill (weather & 14month old) limit my ability to get outside. Any advice for me. I managed to run 8 miles in 65 minutes, and realize that more than likely will not keep that pace come race day. I run 3-4 days a week, with one long run on Sat or Sun. can you give me any pointers for a beginner, I am nervous about finishing the race, never mind with a decent time. Also any advice on clothing on race day…“

A: Coach Patrick: Well, first things first, many points to you for keeping the training up through the winter & with a little one on your hands.  Very impressive. For first time 1/2 marathoners in TRAINING, your biggest goals are to build up to two 10 to 12 mile runs. These should be a week apart and the second 12-miler should be 4 weeks out from your race.  Both are run at a steady pace with the goal of finishing strong.

In terms of maximizing your training, some hill running would be good as the course has quite a few ups and downs (especially on the return leg). I would also suggest some high cadence work at the end of your long runs to help keep you sharp even as you fatigue.

On RACE DAY your biggest challenge will be to pace the first 1/2 appropriately, especially as you have never done a half marathon before. The first 1/2 is out and up a long steady hill (4% grade???). Not too hard, but just hard enough if you know what I mean. If you can pace this well, you’ll have the energy to remain strong over the second hald fnad finish well.

Good luck!!!