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Get to know your 2020 pacing group

You’re registered. You’re training. You have a goal time in mind. This is your first half marathon. You want to PR. You want to beat last year’s time. Whatever your race day goals, the Twenty-Six Two Marathon Club pacing group will guide you. Meet your 2020 3M Half Marathon pace team, learn where to find them on race day, and read a few dos and don’ts of running with your 2020 pacing group.

Find your 2020 pacing group:

Look for the Twenty-Six Two pacing group in the starting corrals holding pace signs. Those signs correspond to the paces designated by signs in the corrals. There will be two pacers per each pace group (finish times of 1:30, 1:35, 1:40, 1:45, 1:50, 1:55, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, 2:30). The pacers will also wear matching Under Armour running outfits that say “PACER” or otherwise designated them as official 3M Half Marathon pacers.

1:30

(6:52 min./mile)

Matt Fletcher John Golden

1:35

(7:15 min./mile)

Joe Terracina Leland Mangum

1:40

(7:37 min./mile)

Lauren Gammage Jose Reyes

1:45

(8:00 min./mile)

Charlie Werth Talaya Frazier

1:50

(8:23 min./mile)

 

Karim Elmarabet Eliot Franklin

1:55

(8:46 min./mile)

Jennifer Goetz Laura Hitt

2:00

(9:09 min.mile)

Eric Johnson Sam Gammage

2:05

(9:32 min./mile)

Steve Pina Summer Smith

2:10

(9:55 min./mile)

Claire McGuiness Kelvin Lam

2:15

(10:17 min./mile)

Rocio Villalobos Jillian Baaklini

2:20

(10:40 min./mile)

Ted Kvapil Son Ha

2:25

(11:03 min./mile)

Jessica Mangrum Kelly Peck

2:30

(11:26 min.mile)

Devangi Parikh Juanita Bowling

Race day dos: 

  • DO ask questions before the start about your pacing group’s race plan. Most will run slightly slower at first, and then pick up speed in the middle miles of the race. However, each pace group is slightly different, so make sure to ask any questions before the race begins.
  • DO drink at water stations along the way if you normally take water or sports drink during the race. The pacing group will slow down slightly to allow runners to catch up after water stops.
  • DO ask questions or introduce yourself during the race if you are inclined. The pacers are all accustomed to racing at paces faster than what they are pacing, so they should be able to answer your questions.

    pace team

    Summer (4256) and Steve (4530) will lead the 2:05 group for 2020. Claire (5241) will lead the 2:10 group for 2020.

  • DO ask what your splits should be at each mile marker, and compare the pacers’ times with your watch or GPS device. You want to make sure that you are “in sync” with the pacers’ official times.
  • DO relax and let the pacing group guide you! They are trained to finish at (or slightly faster than) their designated finish times.

Race day don’ts:

  • DON’T struggle to stay right next to or behind the pacers, especially at the beginning when it is crowded. As long as you are near them along the way, you will have plenty of time to stick with them after a few miles.
  • DON’T try to start out with a pacing group that is significantly faster than you are accustomed to running. Find the pace group that is right for you, and enjoy the race as the pacers lead you to the finish line.
  • DON’T forget that the pacing group is targeting a finish that corresponds to their own chip time, not the official “gun time.” If your pace group crosses the start line several minutes after the race begins, the pacers will be following their own chip time, not the “clock” time at the finish. Make sure to ask along the way what the pacers’ time is, and compare it to your own time. If you are unsure whether you are “ahead of” or “behind” the pacers’ time, ask them! They will answer your questions.

Twenty-Six Two Marathon Club (TST) is an Austin-based nonprofit group that provides low-cost training to men and women marathoners and half marathoners throughout the year. Since 2005, TST has trained hundreds of runners for races in Austin, Boston, Chicago, Dallas, Houston, New York, San Antonio, and many other cities (and countries). TST’s Pace Team provides pacers for races year-round and is comprised of club members who have run multiple marathons and half-marathons.

Refresh your tunes with this November running playlist update

Often times one song (or several!) can power you through a tough time during an intense workout or a long run. That’s why we’ve created this #WeLiketheSoundofThat playlist! We share every song on Twitter. Follow us so you know what’s next. We’ve taken the most recent 10 songs and put them in this convenient blog. You can listen to our playlist (100+ songs and counting) or refresh your music with this November running playlist update. Remember, keep the volume low enough or don’t use headphones so you can listen to your surroundings and stay safe,

I Like Dirt – Red Hot Chili Peppers
The Chili Peppers have been at it for years. This isn’t one of their major radio hits, but this jam will have you quickly pick up the pace. Pro tip: best listened to if going on a trail run!

Busted and Blue – Black Pistol Fire
Black Pistol Fire call Austin home, but that’s not the only reason they made this list. They have several albums and this song is just the tip of the iceberg for running playlist-approved songs.

Shake It Out – Manchester Orchestra
Not feeling motivated for your run? Sometimes a song just tells you what to do. Pro tip: make this the first song of your playlist and get ready to shake it out!

Good Times Roll – The Cars
You thought this list would be all newer songs? Don’t limit your playlist. The tempo for this song is slower than the others. Pro tip: set this song for your recovery run or cool down and let the good times roll.

Stayin’ Alive – Bee Gees
We’ve often heard runners claim to use this song as their running mantra. Of course it’s on this November running playlist update! Pro tip: set this song towards the end of your long run.

Remember to Breathe – Sturgill Simpson
We’ve got some rock and some classics so of course we added some alt-country. We doubt you’ll forget to breathe, but play this song when you need to slow down the pace and catch your breath.

Southern Point – Grizzly Bear
Don’t let Southern Point’s slow start fool you. It picks up around the 1:05 mark. If you hear this song pop up, use those 65 seconds to recover before you pick up the pace again.

Currency – The Black Angels
Another Austin group that rocks out first and asks questions later. The song is slow and methodical, making it the perfect warm-up or cool-down song.

Keep the Wolves Away – Uncle Lucius
You hear the wolves howling? Those are the voices in your head telling you to cut your run short. They want you to end your workout early. Pro tip: put this song towards the end of your running playlist when you need a reminder to keep the wolves away.

Takin’ Care of Business – Bachman-Turner Overdrive
Put this song anywhere in your playlist and let it be a reminder of what you’re doing and why you’re doing it. You’ve, set goals, you’re working towards them, and you’re takin’ care of business!

Utilize this November running playlist update before you take off for your next run. These 10 songs can pump you up, allow you to catch your breath, or help you focus on the warm-up/cool-down. However you incorporate music, just make sure you can still hear your surroundings. It’s important to know what’s going on around you! Is there something you do that we didn’t list? Let us know on Facebook and Twitter.

SPIbelt named Official Race Belt of the 3M Half Marathon

High Five Events names SPIbelt as the Official Race Belt of the 2020 3M Half Marathon presented by Under Armour. SPIbelt will partner with 3M Half Marathon for community activations, product giveaways, and race-week engagement. The 3M Half Marathon will take place on January 19, 2020.

“We are excited to continue supporting the Austin running community,” said Kim Overton, SPIbelt founder and owner. “It’s always incredible to see so many of our running belts on the streets of Austin come race day. We wish all of the athletes the best of luck and we will be cheering you on in January!”

Another Austin original

SPIbelt, the leader in fitness accessories and creator of the original small personal item belt, was founded in 2006 by Austinite Kim Overton. Its bounce-free products are well-known within the endurance sports industry for their ability to conveniently carry keys, bottles, gels, and your phone while on the go. SPIbelt and 3M Half Marathon will team up at community events to support the running community. Visit the SPIbelt booth at the 3M Half Marathon expo to see their entire range of accessories, including the new 2020 color palette and the all-new Dual Pocket PRO – equipped with two larger pocket sizes for even more storage.

“SPIbelt’s mission and product line have allowed countless individuals to do what 3M Half Marathon participants do every year – chase their personal best,” said Jack Murray, co-owner of High Five Events. “We’re excited to partner with this Austin company and continue to support the endurance community as they chase their goals.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. It will celebrate its 26th year running in 2020. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.

Explore Miles 7-13.1 of the 3M Half Marathon course and get to know Austin

Austin is well-known for its culinary hot spots and picture-worthy locations. This is evident along Miles 7-13.1 of the 3M Half Marathon course. We highlight some of our favorite on-course spots, including the Texas State Capitol! Whether you’re an Austinite or in town for the 3M Half Marathon, get to know Austin with our list of seven on-course locations. Don’t miss out on Miles 1-6. Enjoy!

Stacks on stacks on stacks. Credit – Upper Crust Bakery Facebook.

Upper Crust Bakery (Mile 9)

Complete 3M Half Marathon, reward yourself with dessert! Makes sense, right?! Upper Crust Bakery (4508 Burnet Rd.) serves lunch too, but let’s be real, you’re coming here to satisfy your sweet tooth. Everything they make, cakes, pies, pastries, etc., is made from scratch. They’ve been in Austin for 28 years, so this isn’t some fly-by-night operation. Stop by and reward yourself!

Stinson’s Bistro (Mile 9)

Their menu is simple, but delicious. What they do make, they knock out of the park. Stinson’s Bistro (4416 Burnet Rd.) is perfect for date night, an outing with friends, or brunch after you complete 3M Half Marathon! Additionally, they serve beverages from coffee to cocktails. So if you’re watching friends or family, stop by for a coffee and a taco before heading to the finish line. Then make plans to come back and celebrate!

Hearty breakfast tacos from Stinson's Bistro. Get to know Austin when you visit places, like Stinson's Bistro, along the 3M Half Marathon course.

Hearty breakfast tacos from Stinson’s Bistro. Credit – Stinson’s Bistro Facebook.

Hyde Park Neighborhood (Miles 10-11)

Considered by many to be Austin’s first suburb, Hyde Park can trace its origins back to 1891. When you’re running through Hyde Park, soak in the massive trees and the beautiful architecture. If it’s not race day, take a leisurely stroll and check everything out at your own pace. If you’re out walking around make sure you check out the Elisabet Ney Museum, Quack’s 43rd St. Bakery, and Antonelli’s Cheese Shop.

Hancock Golf Course (Mile 11.5)

Stretch out your legs before your half marathon and play a round of nine holes at the Hancock Golf Course. The course (811 E. 41st St.) was founded in 1899 by former Austin mayor Lewis Hancock. It’s one of the oldest golf courses in Texas.

Runner passes through UT campus during the 2019 3M Half Marathon. Get to know Austin when you visit the places in our blog, like The University of Texas.

Runner passes through UT campus during the 2019 3M Half Marathon.

University of Texas (Mile 12)

One mile to go! The sights of the University of Texas will definitely help push you to the finish line. When you enter campus you’ll notice the street signs turn from green to burnt orange. Now you know the eyes of Texas are upon you! Before you pass the majestic Darrell K Royal-Texas Memorial Stadium (home to the Texas Longhorns football team), enjoy the great view of the UT Tower to your right. To your left is the Mike Myers Stadium and Soccer Field where Austin Marathon Celebrity Ambassador Leo Manzano won many awards and set many records!

Enjoy the chicken fried steak from Scholz Garten. Get to know Austin when you visit places, like Scholz Garten, along the 3M Half Marathon course.

You’ll enjoy the chicken fried steak from Scholz Garten. Credit – Scholz Garten Facebook.

Scholz Garten (Mile 13)

Even though they open at noon on Sunday, Scholz Garten (1607 San Jacinto Blvd.) is a great spot for a post-3M Half Marathon gathering. The German food is delicious, there’s plenty of seating (including outdoors), and the atmosphere is always lively! Scholz Garten was established in 1886 and houses one of the nation’s oldest bowling centers. Pro tip: we recommend everything on the menu!

Texas State Capitol (finish line)

The beautiful Texas State Capitol (1100 Congress Ave.) has a rich history and serves as a backdrop for many post-3M Half Marathon photos! Take a Capitol tour and learn about the building’s life and its connection to Texas history. Not a fan of tours? A leisurely stroll on Capitol grounds will get the job done. Don’t forget your camera! Fun fact: the Texas Capitol is taller than the US Capitol!

Miles 7-13.1 of the 3M Half Marathon course features flavorful options and a place to enjoy a relaxing night out. Add these hot spots to your must-visit list and get to know Austin even more. Check out hot spots along Miles 1-6 and complete the course. Did we miss your favorite spot? Let us know what it is on Facebook or Twitter.

Since 2017, Nuun has hydrated thousands of 3M Half Marathoners

High Five Events welcomes back Nuun as the Official Hydration of the 3M Half Marathon presented by Under Armour. The two-year agreement means Nuun will hydrate runners chasing their half marathon PR through 2021. The 26th annual 3M Half Marathon will take place on January 19, 2020.

“The Nuun team is thrilled to be back on the streets of Austin hydrating one of the most fun and fastest half marathons in the country,” said Kevin Rutherford, Nuun President and CEO. “Together with High Five Events we are realizing our mission of inspiring more movement and we look forward to cheering on the runners again at the 3M Half Marathon.”

Aid stations will feature their Endurance product

Nuun will provide Nuun Endurance to all participants. Endurance will be available at all aid stations and the start and finish lines. Endurance is a Non-GMO and Informed-Sport verified sports hydration drink mix designed to be used during high intensity and/or prolonged endurance exercise. It contains a precise mix of multiple carbohydrate sources and highly bioavailable electrolytes to help deliver fluids as well as minimize gastric distress during endurance exercise. In addition, Nuun and the 3M Half Marathon will increase community engagement and product awareness by offering free samples and product discounts, sampling Nnuun at running stores, and supporting various demo runs around Austin.

“Nuun continues to hydrate thousands of PRs at 3M Half Marathon and we’re glad they’ll fuel thousands more,” said Jack Murray, co-owner of High Five Events. “We will continue to expand our community engagement opportunities and educate athletes on the benefits of an effective hydration plan with Nuun.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. Runners enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 306’ net elevation drop. Participants can register on the website.

12-week half marathon training plan to get you ready for 3M Half Marathon

Professional triathlete and coach Paul “Barny” Matthews built a 12-week half marathon training plan to get you ready for the 2020 3M Half Marathon on January 19th! Whether you want to set a new PR or just cross the finish line, download this half marathon training plan and toe the start line with confidence. Training begins Sunday, Oct. 27th, and takes you all the way to the start line.

Train with a pro

Matthews is a world-class triathlete, winning or placing at numerous IRONMANs and 70.3s. He broke onto the triathlon scene at the 2014 IRONMAN Asia Pacific Championship in Melbourne. The native Australian finished second in his home country with a time of 8:02:14. He ran the marathon portion of the triathlon (final portion) in 2:44:09! During the marathon, he averaged 6:26 min/mile after swimming 2.4 miles and cycling 112 miles! His coaching style provides athletes with a blend of training knowledge he’s learned first-hand. Matthews also includes lessons he’s been taught from other world-class runners and triathletes.

This downloadable plan is geared for runners who want to complete their first half marathon or set a new PR. You can customize this training plan yourself by adjusting the specific workouts and their days to fit your busy life.

Pro tip: when you have a rest day, take it!

Take your training to the next level and contact Matthews today for personalized coaching. Make sure you ask for his special 3M Half Marathon coaching rate! Follow him on Facebook, Twitter, and Instagram to see where he’s training and join him for a workout.

Enter your email to download the half marathon training plan!

3M Half Marathon training plan for the month of October.

3M Half Marathon training plan for the month of November.

3M Half Marathon training plan for the month of December.

3M Half Marathon training plan for the month of January.

 

 

 

 

 

 

 

 

 

 

 

 

Explore Miles 1-6 of the 3M Half Marathon course and get to know Austin better

You can’t run a few miles in Austin without passing a delicious restaurant or unique location. This is evident along Miles 1-6 of the 3M Half Marathon course. We highlight some of our favorite on-course spots, including Oskar Blues Brewery, our Official Beer sponsor! Whether you’re an Austinite or in town for the 3M Half Marathon presented by Under Armour, get to know Austin with our list of seven on-course locations. Enjoy! Pro tip: stay tuned for Miles 7-13.

North by Northwest sign greets runners during the 2019 3M Half Marathon. Check out the various locations in this blog post along the 3M Half Marathon course and get to know Austin.

North by Northwest sign greets runners during the 2019 3M Half Marathon. Credit – Ed Sparks

NXNW Restaurant and Brewery (near the start line)

North by Northwest (10010 N. Capital of Texas Hwy.) has been a north Austin staple since it opened in 1999. NXNW is known for its generous helpings of food and their restaurant’s homey feel. We strongly recommend anything on their brunch menu, especially their Waffle and Spicy Chicken Stack! Pro tip: park near the start line on race day, take the shuttle at the finish line back to your car, and visit them for brunch (they open at 10:00 a.m.).

The Domain (Mile 1.5)

This sprawling, upscale outdoor mall (11410 Century Oaks Terrace) is home to some of North Austin’s finest dining, shopping, and nightlife. It offers everything downtown offers, but with more parking! However, our favorite place at The Domain is the HOPE Outdoor Gallery public mural installations in Rock Rose District. This art represents and replaces the world-renowned downtown community paint park (11th and Baylor St.) that is now closed.

Band performs live at Oskar Blues Brewery. Check out the various locations in this blog post along the 3M Half Marathon course and get to know Austin.

Band performs live at Oskar Blues Brewery.

Oskar Blues Brewery (near Mile 2.5)

Oskar Blues (10420 Metric Blvd Ste. 150) has been the 3M Half Marathon’s Official Beer since they moved to Austin in 2016. Their 50,000 square foot facility brews their entire line-up and regularly hosts live music. OBATX is a great place to relax and unwind pre- and post-race! Pro tip: show them your 3M Half Marathon bib and your first beer is on the house!

Austin Opera (Mile 3)

Check out the Austin Opera (3009 Industrial Terrace) calendar and plan your next night out on the town! The Opera was founded in 1986 and has provided cultural nourishment to the Central Texas community ever since. Check out their upcoming events and support their youth initiatives.

Picture of eggs benedict from the District Kitchen brunch menu. Check out the various locations in this blog post along the 3M Half Marathon course and get to know Austin.

Grab brunch and refuel after 3M Half Marathon. Credit – District Kitchen Facebook page.

Camp Gladiator HQ (Mile 3.5)

Camp Gladiator Trainers will support and encourage you on race day at several cheer stations along the course. Keep an eye out for them, especially at CG HQ (9185 Research Blvd.). If you workout at one of their 3500+ locations across the country, visit HQ when you’re in town and show them some love.

District Kitchen (Mile 5.5)

District Kitchen (7858 Shoal Creek Blvd.) partners with local farms and businesses to create what they call New American Cuisine. Their seasonal menu pairs perfectly with their extensive wine and cocktail list. Refuel after you complete the 3M Half Marathon, District Kitchen’s brunch menu has something for everyone!

Spread of Filipino food from Be More Pacific. Check out the various locations in this blog post along the 3M Half Marathon course and get to know Austin.

Spread of Filipino food from Be More Pacific. Credit – Be More Pacific Facebook page.

Be More Pacific Filipino Kitchen and Bar (Mile 5.5)

What started as a food truck serving Filipino cuisine in 2011 grew to the brick and mortar that exists today (7858 Shoal Creek Blvd.) Be More Pacific serves everything from homemade Filipino specialties to bar food. Their wide-ranging brunch menu is only available on Sundays. That’s right, another amazing post-3M Half Marathon brunch option!

Miles 1-6 of the 3M Half Marathon course features flavorful options and a place to enjoy a relaxing night out. Add these hot spots to your must-visit list and get to know Austin even more. Don’t worry, we still have to visit Miles 7-13! Did your favorite on-course spot make our list? If not, let us know what it is on Facebook or Twitter.

High Five Events’ staff dish out their favorite Austin hill workout locations

Hill repeats – the workout runners love to hate. Every training plan should have at least one hill workout per week. Runners reap many benefits from increased lower body strength to expanded lung capacity. If you’re new to Austin or in town for visiting, make sure you put one of these Austin hill workout locations on your list. Some of the staff at High Five Events give the lowdown on their favorite Austin hill workout locations. Need some motivation to get you going? These six tips will help!

Runner ascends Hill of Life, one of the High Five Events' staff's favorite Austin hill workout locations.

Runners completing repeats on the Hill of Life.

Meg

Hill of Life repeats on the Greenbelt. These help me get ready for technical trail runs. If I’m in the early stages of prepping for a road race they give me great lower body workout whether I am running or hiking up the hill. What’s better than a stair stepper or box step-ups?! Nature’s stairs and box steps! Plus, it makes you appreciate the smoothness of the road. 

Laura

Wilke Drive repeats. It is not fun. It is HARD, but you’ll get a great workout out of it.

Emily

Hill sprints west on North Hills Drive in front of Murchison Middle School off of Far West Boulevard. I live near there so I get a few warm-up miles before the pain game begins. 

Stacy (two locations!)

Grove Drive out of Roy Guerrero Park is a closed road/bike path with a 450m hill. It ends at the end of Montopolis Drive near Ed Bluestein. Park and warm up at Guerrero, then do repeats. If you like to suffer with no one around to see, this is a good place to run. Plus it’s shaded the whole way!

Loop in East Riverside neighborhood – Begin at Old East Riverside Drive and Summit Street, run to Sunnyvale Street and take a left, loop around Lupine Lane, right on Upland Drive, left on Old East Riverside Drive, and back to Summit Street. You get three good hills in just under one mile (.9). It’s in my neighborhood so it’s close, mostly shaded, and safer because of low traffic. And I can run it at night if I need to!

Wilke Drive is one of the High Five Events' staff's favorite Austin hill workout locations.

Laura and Jack both approve of Wilke repeats.

Jack

Wilkie Drive repeats. As many as you can handle while still giving a decent effort. Run hard up Wilke, then come down easy and in control. Do this regularly and watch the repetitions you can complete increase over time!

Joey

My favorite hill workout is a brick that I can do from my house. Starting at the bottom of Coronado Hills I ride a 1.3-mile loop 5x and then run to the top at Berkman Drive and back once. That’s just under a mile. I’ll repeat that circuit five or six times when I’m training for a sprint or Olympic distance race. Aside from being close to home, there isn’t much traffic which is a serious bonus. 

RAW Running poses after completing Stratford Drive hill repeats, one of the High Five Events' staff's favorite Austin hill workout locations.

RAW Running poses after completing Stratford Drive hill repeats.

William

Stratford Drive repeats with RAW Running. This workout is shorter (~400m), but the climb will is why you run this. Start outside the Rowing Dock. It begins relatively flat, then sharply increases, featuring a couple of climbs. There are a couple of turns and a flat part before the second climb. Really focus on grinding up the hill, shorten your stride, slightly lean forward, and pump those arms!

You know the benefits of hill workouts and that you should add them to your training plan. You’ll see the benefits with just one hill workout a week! Do you have a favorite Austin hill workout location that we didn’t mention? Let us know on Facebook or Twitter!

Partnership marks the third year of Under Armour supporting participants in their quest to PR

Runners cross the 2019 3M Half Marathon presented by Under Armour finish line.

Runners cross the 2019 3M Half Marathon presented by Under Armour finish line.

High Five Events is thrilled to announce the return of Under Armour, Inc. as presenting sponsor of the 3M Half Marathon. The third-year partnership will highlight Under Armour’s continued support of the running community and push runners to chase their personal edge on one of the country’s fastest half marathon courses. The 26th annual 3M Half Marathon presented by Under Armour will take place on January 19, 2020.

“At Under Armour, there’s nothing we support more than helping athletes achieve their personal best. Our brand’s mission is to make athletes better and engineer the gear that helps them do just that,” said Josh Rattet, General Manager of Under Armour Run. “For this reason, we’re especially proud to support the 3M Half Marathon and runners from all over the world who will be chasing their PR this January.”

Supporting runners chasing their PR

Under Armour will outfit participants and event volunteers with their HeatGear® running shirts. Additionally, Under Armour will outfit the 3M Half Marathon pace team with race kits. They’ll also provide Under Armour HOVR high-performance running footwear. Under Armour’s support will be felt by runners on race day in their quest to set a personal best.

“Under Armour’s running footwear, apparel, and technology give runners the resources needed to chase their personal best, which is exactly what participants of 3M Half Marathon have done for 25 years,” said Jack Murray, co-owner of High Five Events. “We’re excited to work with them for a third year because it continues to provide both of our brands the opportunity to help runners create memories that will last a lifetime.”

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. The beloved half marathon will celebrate its 26th year running on January 19, 2020. Runners will enjoy a point-to-point course with mostly downhill running that showcases some of Austin’s finest locations. Starting in north Austin and finishing near the Texas State Capitol, runners will appreciate a 300+’ net elevation drop. Registration is currently open.

Prepare for a half marathon with these 7 types of runs

Whether this is your first half marathon or your 10th, make sure these 7 types of runs are a part of your training. This breakdown can explain to beginners what their workout might specifically call for. These descriptions are helpful for veterans because it reminds them of what they need to focus on during their next run. Whatever your next type of run is, make sure you foam roll afterward to speed up your recovery. 

Long

This is a run that is longer than any of the other types of runs. Long runs have many benefits: builds muscle/heart strength, improves endurance, and teaches the body to burn fat rather than glycogen as a fuel source. They differ based on your current fitness level and the overall distance that you’re trying to achieve (like 5K or a marathon). Most training plans call for no more than one long run per week. Follow this long run recovery timeline to feel better faster.

Wilke Rd. provides a great hill workout, one of 7 types of runs runners should use during their 3M Half Marathon training.

The Wilke Rd. hill workout will make you a stronger runner!

Hill repeats

Running hill repeats increases leg strength, improves fitness, and uses the muscles of the legs, arms, and core in ways that are different than running on flat surfaces. Hill repeats help improve running economy, which translates into less energy expended over the course of a long-distance race. Start from the bottom of the hill, choose a destination point at the top of the hill and sprint up the hill to get there as fast as you can. Jog back to your starting point and repeat. The distance will be much shorter than your usual run, but the high-intensity sprint, as well as the incline, will make this challenging. Check out these Austin locations and try the recommended workouts!

Progression

Progression run is a run with a structured pace that increases from beginning to end. The distance and pace will vary based on your specific training goals. This type of run is good for improving your running stamina, mental strength, and teaching the body to run increasingly faster at the end of a race. It’s also a way to get a run in that is more difficult than the base run but not as intense as other different types of running.

Tempo

Tempo run refers to a “comfortably hard” pace that you can maintain for a longer period of time. It is different than race pace, however. A tempo run (also known as an anaerobic threshold or lactate-threshold run) is a pace about 25 to 30 seconds per mile slower than your current 5K race pace.  Basically, when you run, your muscles build up lactic acid, a metabolic byproduct that causes them to fatigue. The intention of a tempo run is to increase your threshold so that your muscles don’t fatigue as fast. This allows you to keep running longer.

Recovery

A relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. A recovery run is done at an easy pace, “easy” being relative to your fitness level.

Recovery run - relatively short, easy-paced, run performed within 24 hours after a hard session; usually an interval workout or a long run. Easiest training day of the week after rest days. Click To Tweet

Sprints

Sprint workouts mean to run shorter distances at a faster than normal pace with multiple repeats during the workout. Sprint training is essential if you want to increase your speed. It builds strength and power so that you can run faster. Even if you’re a long-distance runner, sprinting is beneficial. Sprints actually help you run longer. They condition your body to be able to handle the distance without fatiguing as quickly.

Interval

Interval training runs are a mixture of low-moderate and high-intensity runs. It incorporates shorter periods of fast, hard runs where you put in more effort, followed by longer periods of jogging or walking. Interval training means that you will alternate between the two. For instance, you’ll run high intensity for one minute, followed by jogging for two minutes, one minute hard, two minutes easy (for a specified amount of time). Pro tip: the intense interval is key and you really need to push yourself to deliver the benefits, which include improving your running efficiency and your ability to maintain higher speeds for longer. It also burns a lot of calories very quickly.

Knowing about these 7 types of runs and their differences is great. But don’t forget you have to add them to your training and complete them too! When you begin training for the 3M Half Marathon, include these 9 tips runners use to see improvements. Reach out on Facebook or Twitter and let us know your favorite run.