45 years young and running my first 12K in one month!
I used to run in school but started running again a year ago with local clubs.
I know that a 12K is not a long distance compared to a 1/2 or full marathon but practicing for it has taken a toll on me. For example, I can run back-to-back 5Ks with the running clubs, but 12K is so much harder. I try to hold 80% of my 5K pace for the first 3 miles but mile 4 I'm out of steam.
Any good advice? Training? Gels, water, etc?
@tresf Lots of ways to go about it. Most involve some mix of speed training, endurance training and getting in a good amount of mileage.
Becoming familiar with the three energy systems in your body and their roles can help with understanding what's going on when you run out of juice and how to pace yourself. Acclimating to and dialing your exertion to use more of the long term energy will allow for longer sustained effort.
Maffetone's book is worth a look, taken with some grains of salt
Tres Finocchiaro
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