YOU (Only Faster)

You can take these estimates of improvement into account when you set your time goal.

They don’t fall nicely into one of the four training zones but are certainly a benefit to all runners.

very hard to predict performance improvements but here’s what I’ve found: 1) New runners can expect improvements of 3-10% each year in their goal races until they get more experienced in the sport. 2) Runners who switch to a new event that matches their strength can expect improvements in the 2-7% range for the first 2-3 years, after which performa

If the race matches your strengths, then you will usually improve rapidly but may reach your peak performance quicker.

Your ability to perform well even as you age appears to be determined by your genetic ability (talent) and your training age (the number of years you’ve been training).

new runners have the opportunity to improve more than experienced runners.

Runners trying a new distance can improve their times more than runners who have raced that distance many times.

I encourage runners to smile a lot in the final days before a race. Smiling puts you in a better mood, and that can play a big role on race day.

you are better off erring on the side of more rest than you are compressing the stress. Sometimes, it’s just a good idea to skip a workout and just get an easy run in.