Are you training for a half marathon or marathon and wondering about incorporating a shorter race as part of your training? Here are a few reasons why this might be a smart idea for you and how to go about executing it.
How and why to use a race as a training run
The long run is a staple of an endurance runner’s training plan. As you get closer to your goal half marathon or marathon race, adding in a shorter race or a tune up race as a training run might be a great option for you.
Why might a runner choose this option?
Mixing up your long run by adding in a shorter race can have many physical and psychological benefits. With so many races canceled the last 2 years, many of us are out of practice with racing.
Quell race day nerves
Doing a practice race can help to dispel some of the race day nerves many of us feel. From worrying about setting an alarm to gauging how much time you need on race day can be tested. Practicing your whole race day routine can ease anxiety.
Test out apparel/shoes/equipment
A shorter race is a fantastic opportunity to test out any new apparel or shoes to make sure they are comfortable for race day. Wondering if your headphones will be comfortable to wear for your longer race? Thinking about testing out “race” or “course” features on your running watch? Will you use a race belt or pin on your bib number?
Fueling pre-race and during the race
A practice race gives you the opportunity to test out the exact breakfast you plan to eat for your goal race. Wondering if you will carry your own water or rely on water stations? Race day conditions can feel very different than training runs. Fueling strategies can be tested and altered if need be.
Pacing strategies
Practice races can provide an opportunity to mimic your race day pacing strategy and fine tune where needed.
How to strategies to consider
Depending on where you are in your training plan, how your training is going and when your goal race is, there are a few ways to approach a practice race.
Run below your goal race pace as a true training run. This allows you to practice all of the above while keeping the intensity down and diminishing overtraining and fatigue.
If your goal race is a number of weeks away, run your training race at goal pace to get an accurate idea of how your key race might play out. Depending on how many miles are on your training plan, you could also add on some easy miles pre or post-race.
Running a practice race of a lesser distance can be a useful tool for training. Simulating the race day scenario can aid runners in overcoming race day nerves and provide the opportunity to practice different fueling and pacing strategies.
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Yes to all this!
I love incorporating races in my training plan. I hope your training race last Sunday went well, too!
I am glad I was able to work out the timing this season and yes, I am a fan of using a training run before a goal race.
I usually do a half-marathon while training for a full marathon. I’ve been recommending to athletes I coach that they run at least one shorter race before their goal race if they haven’t raced in a long time just to get used to being in that race atmosphere again!
Yes, race day atmosphere is so different than a training run. It is good practice for anyone
This is the best way to train for all the reasons you mentioned.
I ran a half as part of my 20 mile training run for my marathon. 15k as a training run for my half.
Of course the hardest part is to remember that it’s not a race but a training run.
Agreed, that is the hardest part!
Well, I’m sure you know where I stand on this 😉 Total agreement with everything you stated! I have even used 10K’s as training runs for 13.1’s, but the 10-milers are a perfect distance when there’s a longer race on the roster. Like you said, the key is to not get too obsessed with “racing” but to keep things under control…definitely not the time to overdo it with speed and risking injury.
Exactly! I also love a good 10 miler and this is the season for them
Yes, when I was racing a lot I loved running races as a training run. Especially great for marathon training, because you can do a long run and have fuel and water provided for you! Plus, races are just fun. Much better than doing every training run alone. Great post!
Definitely more fun than doing a long run on your own
It has literally been years since I’ve had to fuel on the run! That will definitely take some adjusting to when I get back to that point (which I don’t actually anticipate any time soon).
It is an adjustment for sure everytime to figure out the fueling and hydration
I’m such a huge fan of using races as training runs. Every time I have trained for a marathon, I have used 10 miler and half marathon races as training runs. It’s a great opportunity to practice what you will use on race day (fuel, hydration, clothing) and you get a medal 🙂
Yes, exactly!
I love races so much that I incorporate quite a few in my training plan (or at least pre-pandemic!)! Such a great way to do long runs or as you say to test out gear or fuelling. The ultra I’m doing next week will be my first race in 2 years and it feels so weird not to have done any races leading up to it!
It does feel weird after all of this time! Good luck to you out there
I like doing a tune-up half marathon in marathon training to test out race day fueling before the marathon. Tune up races are easier for fall races also because there seem to be fewer races in late winter/early spring.