Mix in the lure of a warm summer day on Cape Cod, and it's no wonder roughly 65 percent of the field is repeat runners. Grete Waitz, Alberto Salazar, Khalid Khannouchi, Catherine Ndereba, Magdalena Lewy Boulet, Joan Benoit Samuelson, and Olympic Marathon Trials Champion Meb Keflezighi are among those who have raced here. And over the years, the race has become a destination for elites and recreational runners alike. Several famous duels to the finish between Shorter and four-time Boston Marathon Champion Bill Rodgers helped the field explode to 5,000 by 1979. Bartender Tommy Leonard started the Falmouth Road Race in 1973, inspired by the Olympic Marathon victory of Frank Shorter in Munich the year before. But it's okay to go for a short, easy run or cross-train with a no-impact activity like stretching, yoga, or swimming. Ideally, you should do no exercise at all. To find your ideal race pace, plug a recent 5K time into the training calculator at /tools. Be sure to cool down with easy running afterward. After each bout of hard work, jog for half the interval distance to recover. You should finish each easy run feeling like you have the energy to run one more mile.ġ x 400 meters at race pace 1 x 800 meters at race pace 1 x 1200 meters at race pace 1 x 800 meters at race pace 1 x 400 meters at race pace // For race-pace intervals, run each interval at your goal pace. If you're huffing and puffing, you're going too hard.
Maintain a comfortable pace that feels easy enough to hold a conversation. (Need help finding your pace? Check out the training calculator at /tools.) Jog for three to five minutes, then run 10 minutes at your tempo pace and run two miles easy to finish the run. Then run for 10 minutes at your tempo pace (about 30 seconds slower than your 10K pace). Then you'll have one short easy run, a seven-mile long, slow, distance run (LSD), and three shorter runs that include segments at your tempo and goal race paces, along with some strides.Ģ miles easy 2 x 10 minutes at tempo pace 2 miles easy // Take the first two miles at your conversational pace. Your training kicks off with a day of rest so you'll be fresh and ready for the workouts ahead. The plan also includes faster intervals and some hill work to strengthen your legs and lungs. This six-week plan includes regular doses of tempo work and long runs, which will help build your endurance to cover the seven-mile race distance faster than you have before. And every day, you'll get an email reminding you about the workout for the day. Each Monday, you'll get a note about your training for the week ahead. A small steep hill lets you know that you are beginning the last half-mile of the race. The first three miles are narrow, hilly, winding, tree-shaded roads, while the last four miles are open next to Martha's Vineyard Sound. The scenic seaside course winds through woodsy neighborhoods, goes by a 183-year-old lighthouse, and winds along Martha's Vineyard Sound, affording wide-open vistas of sailboats, sandy beaches, and deep blue water. The seven-mile, point-to-point course starts in front of the Woods Hole Community Center and finishes at the beach in Falmouth Heights. This plan will prepare you for the 40th running of the New Balance Falmouth Road Race on August 11. Welcome to Runner's World's Intermediate Training Plan for the New Balance Falmouth Road Race. Here's a sneak peek at what the plan has in store for you. We will not attempt to sell any product we do not stand behind 100%.Media Platforms Design Team Calendar Snapshot Please note that items are vintage and may have "regular wear" such as fading or wear to the print/embroidery. Buy with confidence!!Ĭombined shipping available, please contact for quote We will not attempt to sell any product we do not stand behind 100%.
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#FALMOUTH ROAD RACE GEAR FREE#
Please refer to the measurements above to ensure the right fit.Įxcellent - Free of marks, stains, holes, or loose stitching. ***ĭue to the nature of vintage clothing, size in title may not accurately represent the measurement of the item. Please refer to the photos to see the specific condition of the item. *** Photos will highlight any imperfections on the item. Vintage Falmouth Road Race Champion Reverse Weave Sweatshirt Size XL White 90s
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