Competitor January 2016

JANUARY 2016

INSIDE: Cool New Gear for the New Year!

PLUS: Get Fit for a Half Marathon!

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Ultra

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NEW RUNNERS:

Th e

Click here to see video highlights from this race!

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Click here to ďŹ nd everything you need to know to get started!

10K

Half Marath o

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5 Common Running Injuries and How to Fix Them!

5K

CLICK HERE:

- PACK YOUR BAGS: Running camps and international races

- HAVE A BLAST:

Fun novelty runs, grueling obstacle races and much more!

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Contents

JA N UA RY 2 0 1 6 Editorial

Brian Metzler senior editor Mario Fraioli managing editor Adam Elder web editor Ryan Wood associate editor Emily Polachek editor-in-chief

Features

Departments 9 Starting Lines Running and racing trends in 2016

The 2016 Ultimate Running & Racing Guide

ART

Valerie Brugos

Gear

graphic designer

12 Collective

James Carney, Scott Draper, Myke Hermsmeyer, Nick Nacca

contributing photography

Cool gear for the new year

Here’s everything you need to know to run and race in 2016: From get-started tips to the best races in the country for nearly every distance and discipline.

Plus a whole lot more.

senior contributing editors

Alan Culpepper, Meb Keflezighi, Jason Devaney, Allison Pattillo contributing writers

Jeff Banowetz, Erin Beresini, Adam Chase, Jay Dicharry, Dan England, Matt Hart, Meghan Hicks, Lisa Jhung, Max King, Duncan Larkin, Greg McMillan, Kelly O’Mara, Bryon Powell, Rachel Sturtz, Sam Winebaum

C i rc u l at i o n , m ar k et i n g & P r o d u ct i o n production manager

Meghan McElravy advertising production manager

Gia Hawkins director, pr

Dan Cruz

director, digital media & strategy

Aaron Hersh audience development manager

Kristy Buescher manager, media marketing

Nicole Christenson

14 Tech We review the Garmin 630 smartwatch

Scott Kirkowski director, seo/analytics Johnny Yeip

training 17 Marathons Plus: 10 great races to earn a BQ in 2016

director, creative services

Beginner Tips 9 essential tips for new runners

How to Make 2016 Epic 25 Half Marathons Plus: why running a half is a huge accomplishment

Matthew McAlexander system administrator Bruno Breve video producer Steve Godwin

8 ways to make 2016 your best year of training

web developers Joseph Hernandez, Miguel A. Estrada web director James Longhini associate creative director

Thomas Phan junior web designers Erin Henson,

Nestor Pecache, Eddie Villanueva

A d v ert i s i n g

Jason Johnson 858-768-6824, jjohnson@competitorgroup.com vp, media sales Ian Sinclair 860-673-6830, isinclair@competitorgroup.com vp, media sales Gordon Selkirk 858-768-6767, gselkirk@competitorgroup.com vp, media sales Todd Wienke 414-517-7457, tawienke@competitorgroup.com manager, media sales Jeff McDowell 858-768-6794, jmcdowell@competitorgroup.com manager, media sales Jenn Schuette 858-228-3761, jschuette@competitorgroup.com manager, media sales Kelly Trimble 858-768-6749, ktrimble@competitorgroup.com vp, media sales

Training Plan 33 5K to 10 miles: Iconic American Road Races

d i g i ta l s er v i ce s director, web development

12-week intermediate half-marathon training plan

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38 The Mile

Back Page

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41 Trail Running

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Plus: tips for your first ultra

part n er s h i p d e v e lo p m e n t a n d A cc o u n t m a n a g e m e n t

46 Obstacle Racing Plus: multisport adventure racing

48 Novelty Runs 52 International Races 54 Running Camps

Last Lap Running legend and Boston Marathon director Dave McGillivray explains how races have changed since the original running boom and why the sport will continue to grow.

Click here for a behind the scenes glimpse inside Nike’s HQ.

director Erin Ream Liz Centeno-Vera, Renee Kerouac, Kat Keivens

managers

digital ad operations

Carson McGrath

F i n a n ce finance director

president

Gretchen Alt

Josh Furlow

a publication of

chief administrative officer and chief financial officer

Wendy Godoy chief marketing officer

JANUARY 2016

Th e

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Ultra

Keith S. Kendrick senior vice president, events

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Tracy Sundlun Molly Quinn senior vice president John Smith

senior vice president

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Info: Runrockandroll.com Photo: Ryan Bethke

PLUS: Get Fit for a Half Marathon!

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Runners begin the first wave of the 2015 Rock ‘n’ Roll Las Vegas Half Marathon, an epic 13.1-mile after-dark tour of the Vegas Strip.

This year’s event (which includes a 5K, 10K, marathon and top music acts) takes place Nov. 11–13.

INSIDE: Cool New Gear for the New Year!

Half Marath

O N T HE COVE R

9477 Waples Street, Suite 150, San Diego, CA 92121 • 858-450-6510 For distribution inquiries: 858-768-6493 Digital Issue support: support@zinio.com Distribution management: TGS Media Inc. • tgsmedia.com, 877-847-4621 No part of this issue may be reproduced in any form without the written permission of the publisher.

Competitor is a registered trademark of Competitor Group Inc.

- PACK YOUR BAGS: Running camps and international races

- HAVE A BLAST:

Fun novelty runs, grueling obstacle races and much more!

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official magazine 11/30/15 11:21 AM

12/11/15 1:02 PM

take a run on the soft side Treat your feet to the perfect balance of soft cushioning and reliable support in the go-to-shoe that’s now more comfortable than ever. And with its BioMoGo DNA midsole that dynamically adapts to every step, you’re in for an unbelievably smooth ride.

Learn more at brooksrunning.com RUN HAPPY

1 TS eG n i l ena Adr

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2 0 1 6 U.S . O lympic T r ia l s M a r at ho n

Connect With Us

Check out our comprehensive coverage leading up to the Feb. 13 Olympic Trials races in Los Angeles at Competitor.com/olympictrials2016

Join the conversation

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TREADMILL WORKOUTS

THIS YEAR’S SHOES

Get training tips, shoe reviews, news and more

Make the treadmill an entertaining and productive

What can you expect on the shelves of running

from the off-road world at Competitor.com/trailrunning

training tool (really!) with tips at Competitor.com/treadmill

stores this year? Get a sneak peek at Competitor.com/2016shoes

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Run for a reason. ®

When you register as a St. Jude Hero, you can support the lifesaving work at St. Jude Children’s Research Hospital® and earn great benefits like:

- Free race entry - VIP access - Travel accommodations St. Jude is leading the way the world understands, treats and defeats childhood cancer and other deadly diseases.

Please help by becoming at St. Jude Hero today.

stjudeheroes.org

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news s ta r t i n g l i n e s

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What’s T rending in 2016?

Click here for a video about 5 hot running trends.

Who will make this year’s Olympic marathon team? We’ll find out on Feb. 13 in Los Angeles.

Photo: photorun.net

1. It’s a n O lymp i c ye a r

Every four years, the American consciousness pays a little bit more attention to competitive running, especially when U.S. runners are in the limelight. Even if you’re not a total running geek, this will be a great year to be inspired by running— for both your own racing goals as well as the world-class runners who will be racing in this summer’s Olympics in Rio de Janeiro. Watching and reading about toptier Americans like Kara Goucher, Galen Rupp, Meb Keflezighi, Desi Linden and other world-class international runners can motivate you to go the extra mile in your own running pursuits.

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2 . A n y b o dy ca n r u n a ha lf m a r ath on

3 . T he m a r ath o n st il l m atte r s

If you haven’t run a half marathon yet—or if you want to run your next one faster—this is your year! (See page 25 for great races to run and look for a free training plan in the back of this issue.) The half marathon has become the most popular long-distance race, with more than 2 million finishers recorded for 2014, because it’s a big challenge that requires training and dedication, and yet it’s not physically, mentally and emotionally overwhelming as the marathon can be.

Just about anybody can run a marathon, but only those who are willing to endure a 16-week training plan and do all of the extra work (drills, core strength, speed work, nutrition) should actually run a marathon. That being said, because it’s an Olympic year, there will be plenty of buzz about the U.S. Olympic Trials Marathon on Feb. 13 and the marathon during the Rio Olympics, which will inspire many to test their mettle over 26.2 miles this year.

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7 . T he co n ti n u e d g r o w th o f o b stac le r ac i n g

While it’s becoming more and more competitive at the front of the pack, it’s still growing by leaps and bounds among weekend warriors. Short, fun races that require little or no training are booming at one end of the spectrum while epic championship races with professional athletes and big cash prizes are gaining momentum at the other. And it could seriously become an Olympic sport by 2024.

8 . R i s i n g s ho e p r i c e s

4. Ultra ru n n in g is t h e n e w I r o n ma n

Years ago, the marathon was considered a top-of-the-pyramid goal for many recreational runners. But then many went in search of something more and found Ironman triathlons to be the next big thing. Now ultrarunning has become the “what’s next?” endeavor for many endurance fiends. And while finishing a 50K, 50-mile, 100K or 100-mile race is a huge accomplishment, the trend is already leaning toward tackling the most challenging races that can be found.

There are still several good running shoes available for $100 or less, but don’t expect prices to trend downward this year.

Although many great performance-oriented trainers can be found in the $105 to $125 price range, Newton, Hoka One One and a few other brands have forever changed the spectrum with premium pricing—now there are dozens of models in the $130 to $175 price range. The higher cost of material, manufacturing and shipping are mostly to blame, but so too are the advanced features and designs.

The ASICS MetaRun shoe—the most expensive running shoe ever—carries a price tag of $250.

5. Ne x t-le ve l w e a r a b l e t e ch

The next generation of running tech is upon us. Instead of just counting steps and miles, modern products like Stryd, RunScribe, Ambiorun and Lumo Run will be able to monitor information like power output, running efficiency, force impact and stride deficiencies. Tech-enhanced shoes from Under Armour and Altra—shoes that automatically track your distance, pace and cadence—are expected to hit the market by late winter.

9 . Ru n n i n g r e ta i l c ha n g e s

New Balance and NYRR sign huge, historic deal!

The best place to shop for running shoes and gear is at your local running specialty shop—and ideally one that is locally owned—because that’s typically where you’ll get the best service, local knowledge, and community interaction and support. But the retail industry is changing and those small stores that have been at the core of the sport for decades are struggling. Some of the best shops in the country are now owned by national chains more loyal to the bottom line and corporate shareholders than to the local running scene. Plus, there are dozens of online stores selling closeout models at big discounts. Support your local shops this year as a treasure of your local running community.

6. W ild s ock s a n d a ppa r e l de sig n s

Click here to read about

For years, basic, solid colors and simple design elements were the why running socks are the rule for performance socks and clothing. A few years ago bright buzz! colors became a mainstay, but now wild patterns, prints and designs have become commonplace. But the call to fashion hasn’t come at the expense of functionality. You can expect the latest apparel to cover both ends of the spectrum, from aesthetically designed race-day gear to multifunctional athletic wear with an urban vibe that can double as everyday casual wear.

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This should seem like a no-brainer, but this should also always be the single greatest trend in running. For some it means hammering hard track workouts in pursuit of faster race times or going on grueling all-day adventure runs to train for an ultra race or to achieve personal FKTs out on the trails. For others it means wearing a tutu and doing your best to merely reach the finish line of a half marathon, or showing up for a 5K group run after a long workday to blow off some steam and enjoy a happy hour beer with friends. To each their own! No matter how you do it, make sure you’re having fun when you’re out there putting one leg in front of the other.

photos: matt trappe, brian metzler

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Fitbit, the Fitbit logo, and Fitbit Surge are trademarks and/or registered trademarks of Fitbit, Inc. in the United States and in other countries. All other trademarks and product names used herein are the property of their respective owners.© 2015 Fitbit Inc. All rights reserved.

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COLLECTIVE 12

GEAR

COOL GEAR FOR THE NEW YEAR

BY ALLISO N PAT T ILLO

For runners, the new year means a renewed commitment to health, new running goals and, of course, new gear. Here’s a sneak peek at innovative new products hitting stores in 2016.

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[1] SOLEUS GPS PULSE BLE + HRM, $229

Yes, it tells time. As well as wristbased heart rate, pace, distance and calories burned and offers programmable heart rate zones.

What’s new is the convenient wireless data upload via Bluetooth.

[2] NEW BALANCE TRINAMIC LONG SLEEVE, $85

Smooth, stretchy fabric means you get a comfortable and nonrestrictive shirt that can double as a stand-alone piece or as a base layer on chillier days. Lasercut ventilation keeps moisture moving, and looks cool too.

[3] ALIGNME INTERACTIVE BRA, $95

[5] NIKE POWER SPEED TIGHT,$150

Good posture is essential to running form, and, with high-tension bands and comfortably stout fabric panels, this bra delivers your mom’s “stand-up straight” message in a front-zip encapsulation and compression combo.

The moderate all-over compression from these tights gets an extra squeeze from eye-catching, screen-printed support in areas that need it the most. The back pocket’s moisture barrier keeps essentials from getting soaked with sweat.

[4] BROOKS NEURO, $130

[6] ALTRA IQ, $199 ($249 FOR THE IFIT WATCH)

Now cushioning, energy return and ground feel come together in the same shoe. With a completely decoupled midsole/outsole undercarriage, the Neuro can respond to both strike force and external forces—think uneven ground—for smooth running.

Paper-thin sensors embedded in each shoe allow the IQ to serve up real-time gait analysis delivered to the iFit watch (which also tells time, measures heart rate and has a GPS) or straight to your phone via the free app.

PHOTO: NICK NACCA

Click here to see 40 shoes debuting in 2016.

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WEARABLE TECH 14

GEAR

THINNER, LIGHTER AND SMARTER B Y SA M W I N EB AU M

Garmin’s new 630 is the same size as the 620 but is said to have 60 percent more battery life and 44 percent more viewable screen area. It’s also lighter and thinner than its competitors.

This is an all-day watch connected to your

NOT THE ONE? I’m looking for…

phone with well-executed smart notifications, music control, and sleep and activity tracking. The buttons/touchscreen combination works well even with wet, shaky fingers. Run physiology now includes a lactate threshold

(LT) test, a stress score app and predicted race times (eerily accurate with minimal data). Run Dynamics from the heart rate strap’s sensors now includes stride length and ground contact left-right balance.

G A R MIN FO R ER UNNER 630 WIT H H R M-R UN $450

LARGE-SCREEN GARMIN WITH WRIST-BASED HR AND PHONE NOTIFICATIONS

Garmin Forerunner 235 HRM, $330

RUN PHYSIOLOGY FEATURES, ACTIVITY TRACKING AND PHONE CONNECT WITH MORE RUGGEDNESS

Polar V800, $520

RunSense SF-810, $300

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CUSTOMIZABLE AND EXPANDABLE Garmin’s IQ Connect includes downloadable watch faces, data fields, finish estimators, apps for sports such as cycling, weather and other widgets.

RUN DYNAMICS We were most intrigued by the clear differences in rightleft ground contact balance and contact time between shoe models.

SO MANY OPTIONS, SO MUCH DATA The 630 is friendly.

However, having the ability to configure workout data fields via the app would be more helpful—along with reliable wireless synching.

PHOTO: ADAM ELDER

GPS, STRIDE LENGTH, CADENCE, STRAPLESS HEART RATE IN A SIMPLER PACKAGE

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Has the right mix of protein and carbs, scientifically shown to refuel exhausted muscles and help return to peak potential Provides fluids and electrolytes like calcium, potassium, magnesium and sodium - to rehydrate and help replenish critical nutrients lost in sweat

Finish strong with chocolate milk. To learn more about the science behind the recovery benefits of lowfat chocolate milk log on to BuiltWithChocolateMilk.com.

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VARIDESK® helps turn your workday into your workout, letting you burn calories by easily switching between sitting and standing. It ships fully assembled and converts your current desk into a height-adjustable desk in minutes.

Order online or call (03) 8400 4804.

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25 GREAT AMERICAN MARATHONS Whether you’re looking for an insane challenge or a pancake-flat race to hit a PR, there’s a marathon for every runner. In fact, the sport has exploded with enough races to fill a lifetime of training schedules. So this year, find that big-city spectacle you’ve always wanted to do. Or have a relaxing weekend and take in some small-town charm. Here are 25 of our favorite marathons in 2016 to get you started.

BIG SUR INTERNATIONAL MARATHON April 24 Big Sur, Calif.

Big Sur is universally recognized as one of the most scenic races in the country. Starting in Big Sur, the pointto-point course follows Highway 1 along the Pacific coast to Carmel.

Limited to 4,500 participants, the race fills quickly (it’s already sold out for 2016), so register early to enjoy those postcard-perfect views of the rocky coast.

Info: Bsim.org

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Walt Disney World Marathon Jan. 10 Orlando, Fla. The success of the Walt Disney World Marathon has spawned other races in the park throughout the year, including a weekend full of races before the big event on Sunday. But the full marathon course offers runners a tour of all four Walt Disney World theme parks. If ever there’s a race your family is happy to tag along for, this is it.

Info: Rundisney.com

Los Angeles Marathon Feb. 14 Los Angeles This point-to-point course starts at Dodger Stadium and takes runners through Hollywood, Beverly Hills and other LA neighborhoods before finishing in front of the Santa Monica Pier. Afterward, enjoy a drink in the beer garden overlooking the Pacific Ocean. This year the U.S. Olympic Marathon Trials will be held the day before (on a different course).

Info: Lamarathon.com

Austin Marathon Feb. 14 Austin, Texas

Boston Marathon April 18 Boston

This hilly marathon offers an excellent tour of Austin with a start and finish in front of the Texas Capitol. Along the way, runners will visit Lady Bird Johnson Lake, the Allandale and Hyde Park neighborhoods, and the University of Texas campus. At the finish enjoy live music and food trucks for a great taste of Texas.

Info: Youraustinmarathon.com

The world’s oldest and most famous marathon celebrates its 120th running this year, and the race from Hopkinton, Mass., to Boston is more popular than ever. Participants must qualify for the event and registration for the 2017 race opens in September. For those who qualify, there’s not a more memorable marathon experience.

Info: Baa.org

Catalina Island Marathon March 19 Catalina Island, Calif.

Rock ‘n’ Roll Nashville Marathon April 30 Nashville, Tenn.

This isn’t anything like your typical urban marathon. Held on Catalina Island about 22 miles southwest of Los Angeles, the race features a rugged, hilly and challenging course that offers amazing views of the Pacific Ocean and the island’s unique plants and animals. You won’t PR running over mostly dirt roads and trails with plenty of elevation changes—but you won’t forget it.

Info: Runcatalina.com

The Rock ‘n’ Roll folks go a little bit country at this springtime race that celebrates the sounds of Nashville. The course features an impressive tour of the city and plenty of local musicians that highlight the diverse music scene. A headliner concert in the Bridgestone Arena tops off the weekend.

Info: Runrocknroll.com

Photo: Coutresy of Rock ‘N’ Roll Marathon Series

Click here for a FREE Marathon Training Plan

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Click here to read about 5 marathon training mistakes.

Photos: Courtesy of Rock ‘n’ Roll Series; Jeff Frey & Associates

Avenue of the Giants Marathon May 1 Humboldt County, Calif.

Rock ‘n’ Roll San Diego Marathon June 5 San Diego

The San Francisco Marathon July 31 San Francisco

This is a small race in Northern California, but you’ll be running in a place unlike anywhere else on earth. The course is a double out-and-back on the paved Avenue of the Giants in Humboldt Redwoods State Park among 300-foot-tall, oldgrowth redwood trees. The one downside: Your GPS watch may not work. The positive is you won’t care.

Info: Theave.org

San Diego is the city that started the Rock ‘n’ Roll Marathon series, and the original location is still one of the most popular events. Now in its 19th year, the race offers a tour of Balboa Park, Old Town and other historic neighborhoods; plus all the great music along the way that helped launch the series.

Info: Runrocknroll.com

This race offers a spectacular tour of the city while keeping those San Francisco hills in relative moderation. You’ll have some climbing to do, but it’s worth it on this circular trip that includes running across the Golden Gate Bridge. You’ll start and finish near the Embarcadero with visits to Fisherman’s Wharf, the Presidio, the Mission District and AT&T Park.

Info: Thesfmarathon.com

Green Bay Marathon May 22 Green Bay, Wis.

Grandma’s Marathon June 18 Duluth, Minn.

Pikes Peak Marathon Aug. 21 Manitou, Colo.

You’ll be able to finish on the not-so-frozen tundra of Lambeau Field in this spring race that features a flat and fast course. You don’t have to be a Green Bay Packer fan to enjoy the race, although it does help. Runners will earn their bratwurst and beer at the tailgate-themed post-race party.

Info: Cellcomgreenbaymarathon.com

This year celebrates the 40th anniversary of Grandma’s Marathon, which has made northern Minnesota a must-visit destination for runners across the country. The point-to-point course follows scenic Highway 61 along Lake Superior before finishing in Duluth. It consistently earns high praise for organization, which is one reason why it’s lasted 40 years..

Info: Grandmasmarathon.com

Ready for America’s toughest marathon? The Pikes Peak Marathon features a climb up 7,815 feet in elevation followed by 13 miles back down. (At least you’re guaranteed a negative split.) The Pikes Marathon Ascent is held the day before, which is basically a half marathon uphill. Both require serious commitment and qualifying standards.

Info: Pikespeakmarathon.org

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St. George Marathon Oct. 1 St. George, Utah

Twin Cities Marathon Oct. 9 Minneapolis

Atlantic City Marathon Oct. 23 Atlantic City, N.J.

The St. George Marathon is known as the place to go if you’re having trouble qualifying for Boston— the course descends a staggering 2,600 feet. But even if you’re not interested in a gravity-aided time, St. George offers a stunning course in southwest Utah that will impress any runner with a trip through the Pine Valley Mountains.

Info: Stgeorgemarathon.com

This marathon dubs itself as the “most beautiful urban marathon in America,” and runners will be hard-pressed to disagree. The course takes full advantage of the parks in Minneapolis and St. Paul, not to mention the fall colors. The downhill finish past the Cathedral of St. Paul and in front of the state capitol is one of the best around.

Info: Tcmevents.org

Head to the shore to run this marathon with a course on Atlantic City’s famed boardwalk bordering the Atlantic Ocean. The race, which has been held for nearly 60 years, offers finishers a seriously big medal, free race photos and a post-race party and beer garden.

Info: Acraceseries.com

Chicago Marathon Oct. 9 Chicago

Detroit Free Press Talmer Bank Marathon Oct. 16 Detroit

One of the World Marathon Majors, it draws 45,000 participants each fall to explore the city’s scenic neighborhoods and take advantage of the flat and fast course. The circular shape of this course, with a start and finish in Grant Park (within walking distance of downtown hotels), makes this one of the easier big-city marathons for out-of-towners.

Info: Chicagomarathon.com

Detroit is one of a handful of marathons with a transnational marathon course. Starting in Detroit, runners will cross over the Ambassador Bridge into Windsor, Ontario, and return via the DetroitWindsor Tunnel. Along the way runners will get scenic tours of both cities, including Detroit’s Belle Isle and the RiverWalk. The event caps at a relatively small 5,500, so register early.

Info: Freepmarathon.com

Marine Corps Marathon Oct. 30 Washington, D.C. Celebrating its 41st running, the Marine Corps Marathon is known as the “marathon of monuments,” and hits more sights than a tour bus as it winds through the nation’s capital. It also features the kind of support you’d expect from the Marine Corps, which has organized this race since the beginning.

Info: Marinemarathon.com

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Click here for six mental tips for success in the marathon.

Niagara International Marathon Oct. 30 Buffalo, N.Y. Here’s another race with an international twist: Runners start in Buffalo, N.Y., at the Albert Knox Art Gallery and cross the Peace Bridge close to the 7K mark, entering Canada. The rest of the race is in Canada before a finish in front of Niagara Falls. It’s a scenic finish to a net-downhill race that should produce fast times.

Info: Niagarafallsmarathon.com

Photo: Courtesy of NYRR

New York City Marathon Nov. 6 New York City The start over the Verrazano Narrows Bridge, the tour of all five boroughs, the finish in Central Park and the overwhelming spectator support through all 26.2 miles of the race: You can understand why the New York City Marathon has such a high spot on most runners’ bucket lists. The toughest part may be getting an entry—the lottery closes this year on Feb. 21.

Info: Nycmarathon.org

Philadelphia Marathon Nov. 22 Philadelphia This marathon that tours the City of Brotherly Love continues to draw more and more people to its scenic course. Run through big stretches of Fairmount Park along the Schuylkill River, in addition to the historic sites you probably expect.

Finish in front of the Art Museum like Rocky—but don’t worry, you don’t have to climb the steps.

Info: Philadelphiamarathon.com

St. jude memphis Marathon Dec. 3 Memphis, Tenn.

Support one of the largest nonprofit organizations in the U.S. by running St. Jude’s 15th annual marathon. Participants run through the St. Jude Children’s Research Hospital’s campus where patient families cheer from the sidelines, reminding and inspiring runners to race for a greater cause. Last year’s race raised $8.2 million for children’s cancer research, and more than 21,000 people registrered.

Info: Stjudemarathon.org

California International Marathon Dec. 4 Sacramento, Calif.

This fast course in California’s capital has long been known as a favorite for West Coast runners looking to qualify for Boston. The 9,000-person race is solid all-around with great spectators along the scenic course—usually with good weather too.

The race prides itself on being organized by and for runners, and it shows.

Info: Runcim.org

Honolulu Marathon Dec. 11 Honolulu When the days become darker and colder, who wouldn’t want to hop on a plane to paradise and do a final marathon for the year? The Honolulu Marathon draws 30,000 people from around the world to enjoy the spectacular course and the island’s paradisiacal amenities. Arrive early for the Friday night luau before the race.

Info: Honolulumarathon.org

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Rock ‘n’ Roll New Orleans Marathon Feb. 28, New Orleans

Where to qualify for Boston Sugarloaf Marathon May 15, Sugarloaf, Maine

Santa Rosa Marathon Aug. 28, Santa Rosa, Calif.

Want to earn a coveted BQ time? Train your butt off and run like a fiend at one of these races. Registration for the 2017 Boston Marathon is expected to open in early to mid-September, and it’s likely that runners will need to be at least 2 minutes under the qualifying time for their age group to be guaranteed a spot.

Now in its 34th year, this point-to-point race is one of the fastest in the U.S. Over the past several years, about 25 percent of the field has run BQ times. After a flat initial 5 miles, runners encounter rolling terrain through mile 10, then run gradually downhill (with a loss of 980 feet) over the final 16 miles.

Info: Sugarloaf.com/marathon

This smallish race has a 6 a.m. start and a mostly rural, single-loop course (much of which is on paved bike paths next to a creek) that winds through vineyards before finishing back in town.

Annually, it has one of the highest percentages of Boston qualifiers, ranging from 21 to 31 percent in recent years.

Info: Thesantarosamarathon.com

Glass City Marathon April 24, Toledo, Ohio

Pocono Mountain Run for the Red Marathon May 15, Stroudsburg, Pa.

Last Chance BQ Chicagoland Marathon Sept. 10, Batavia, Ill.

This race has gained a reputation as a great, fast race thanks to its smooth roads and very little elevation change. It starts at the University of Toledo then winds through outlying neighborhoods and the Ottawa Hills. It has one of the highest percentages of Boston qualifiers among springtime races, with more than 16 percent of the field qualifying every year.

Info: Glasscitymarathon.org

This net-downhill course, with a dramatic drop from 1,883 feet at the start to 443 feet at the finish, produced the fourth highest percentage of Boston qualifiers last year (28.7 percent of the field). After 6 rolling miles at the start, the course has a consistent downhill profile from mile 6 to mile 20 and continues its gradual descent over the final 6 miles.

Info: Poconomarathon.org

Now in its fourth year, this small race was specifically created to be held on the final weekend before the registration opening for the Boston Marathon. It has a flat, criterium-style loop course that follows the Fox River (eight times around a 3.21-mile loop) with many shaded sections adjacent to parks. Last year, almost 61 percent of the 300 runners in the field earned qualifying times.

Info: Fv26.com/bq-2-marathon

Eugene Marathon May 1, Eugene, Ore.

Newport Marathon June 4, Newport, Ore.

Erie Marathon at Presque Isle Sept. 11, Erie, Pa.

Run 26.2 miles through Steve Prefontaine’s old stomping grounds and finish on the historic track at legendary Hayward Field. The only mild hills on the course are located at mile 4 and mile 8—it’s otherwise mostly flat. In the past two years, 20 percent of the entire field has reached BQ times.

Info: Eugenemarathon.com

This small race on the Oregon coast typically sees about 20 percent of its runners earn BQ times.

Runners rave about this marathon’s course, which includes a section along the Pacific Ocean in the first few miles followed by a serene out-and-back section along Yaquina Bay for the final 22 miles.

Info: Newportmarathon.org

This 43-year-old race has always been known for its fast, flat two-loop course. In recent years—since the Boston Marathon moved up its registration dates—it’s gained attention as a last-chance Boston qualifier. Last year, 77 of the 950 runners broke 3:10, and 33 percent earned BQ times.

Info: Eriemarathon.org

Photo: Courtesy of Rock ‘n’ Roll Marathon Series

This fast and mostly flat tree-lined course starts downtown, passes through the French Quarter and cruises home to a grand finish near the botanical gardens in New Orleans City Park. Perks include live music, a special marathon finisher’s jacket and a massive post-race party that continues on Bourbon Street.

Info: Runrocknroll.com

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25 GREAT AMERICAN HALF MARATHONS The “half” has become the race to enter these days. Last year, more than 2 million runners finished a half marathon in the U.S.—and due to this distance’s popularity, new races seem to be popping up everywhere. These races will fill up fast (and some might already be sold out), so sign up quickly or consider them for next year.

SEDONA HALF MARATHON Feb. 6 Sedona, Ariz.

PHOTO: COURTESY OF SEDONA CHAMBER OF COMMERCE & TOURISM BUREAU

This race has something for everyone— from the ironclad rock formations in Coconino National Forest District to running through a city that’s been declared a top-10 beauty by “Good Morning America.” Because of the high elevation and vertical ascent, the Sedona Half isn’t a place to set a PR, but the views make the trip worth your while.

Info: Sedonamarathon.com

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Ocean’s Run Half Marathon March 5 Westerly, R.I.

NYC Half Marathon March 20 New York CIty

Divas Half Marathon May 1 Myrtle Beach, S.C.

This half comes at the perfect time for a preBoston Marathon warm-up. The race’s relatively small field means a more intimate experience. And it boasts a forgiving course that offers water views nearly the entire way. You’ll also pass through the quiet beach communities of Misquamicut and Weekapaug and experience the best Rhode Island has to offer.

Info: Trimomprod.com

It’s a relatively new race (starting in 2006), but the NYC Half has quickly become one of the most in-demand half marathons in the country. Unlike the five-borough NYC Marathon, the NYC Half is entirely in Manhattan. It starts with the famous Central Park loop before heading toward the Hudson River and then taking runners down to lower Manhattan with a finish on Wall Street.

Info: Nychalf.org

While many races are about going as fast as possible, others, like this one, are instead about the bling. All runners receive pink tutus with their registration, and finishers get crowned with a sparkly Diva medal at the end to show off their girl power.

Info: Runlikeadiva.com

Shamrock Half Marathon March 18 Virginia Beach, Va. You don’t have to be Irish to fall in love with this annual St. Patrick’s Day race. More than 30,000 participants between the full and the half make it a raucous party along a forgiving oceanfront course that passes historical sites like First Landing State Park.

Info: Shamrockmarathon.com

Hoosier Half Marathon April 9 Bloomington, Ind. Fans of the movie classic “Breaking Away” should don their Cutters jerseys for this annual spring race. The rolling course winds past Indiana University’s majestic campus, which has been called one of the most beautiful in the United States by Travel + Leisure magazine.

Info: Hoosierhalf.com

Red River High Mountain Half Marathon May 21 Red River, N.M. Sometimes the best half marathons aren’t necessarily the easiest. That’s the case for this one, which starts at 8,700 feet and climbs another 700 feet.

But the perks, a small-town race with a small field held in a beautiful environment and historic mountain town, easily make up for the effort required to cross the finish.

Info: Redriver.org/marathon-5k

Photos: Courtesy of Shamrock Half marathon; Katty Peraza

Click here for a FREE half marathon training plan.

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Click here to read about tips to cure plantar fasciitis.

Photos: Courtesy of God’s Country Half; PAt Hendrick Photography

God’s Country Half Marathon June 4 Coudersport, Pa. Some races can truly test your mettle and this is one of them. This half marathon offers one-ofa-kind views of the surrounding Pennsylvania countryside, but comes with a challenge at mile 3: A 1,000-vertical-foot hill that takes 3 miles to climb. But from there it’s pretty much downhill.

Info: Visitpottercounty.com

Covered Bridges Half Marathon June 5 Quechee, Vt. Race officials call this race the “best 13.1 miles in New England,” which could well be true due to the course’s fantastic views of rural Vermont.

In keeping with the small-town feel of the event, the race was scaled back and capped at 2,300.

This year’s edition should be especially festive as it celebrates its 25-year anniversary.

Info: Cbhalfmarathon.blogspot.com

Jackson Hole Half Marathon June 11 Jackson, Wyo.

Berry Dairy Days Half Marathon June 18 Burlington, Wash.

The point-to-point, net downhill route starts at the foot of the Grand Teton Mountains in Teton Village and takes competitors along a smooth bike path to downtown Jackson. Typical weather for this race (highs in the 60s) is perfect for a fun day of running and sightseeing.

Info: Jhhalf.com

This super-fast and flat course should make any runner “berry” happy. This early summer race also boasts an extremely small field. Burlington is 60 miles north of Seattle and offers cool temps at this time of the year—and the probability of a PR. Info: Berrydairyruns.com

Fairfield Half Marathon June 26 Fairfield, Conn.

AK Salmon Runs Sockeye Half Marathon July 16 Cordova, Alaska

Billed as one of Connecticut’s favorite races, the Fairfield Half runs past stately mansions and sandy beaches. The race has been going strong since 1981 and continues to be one of the best summer options for half marathoners in New England.

Info: Fairfieldhalf.org

Salmon runs and Alaska may not sound like sensible half-marathon terms. However, this is one for the bucket list due to the race’s absolutely gorgeous, mostly flat route with stunning views of towering mountains and fresh, crisp air thanks to the nearby Chugach National Forest.

Info: Copperriverwild.org

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Rock ‘n’ Roll Philadelphia Half Marathon Sept. 18 Philadelphia

This mid-summer race should be on every oenophile’s half-marathon bucket list. Experience the vineyards and vistas of Northern California wine country while running 13.1 miles—and get a taste of the wine too. The net-downhill course offers views of the Napa-Sonoma Marshes Wildlife Preserve, San Pablo Bay and Mount Tamalpais.

Info: Destinationraces.com

This is a perfect race for two reasons: It’s scenic and it’s fast. At last year’s race, a total of 42 runners qualified for the U.S. Olympic Marathon Trials on the beautiful course that starts and finishes at the foot of Philadelphia’s “Rocky” steps from the iconic film.

Info: Runrocknroll.com

Maui Half Marathon Sept. 18 Kahului, Hawaii If you’re looking to plan a race around a vacation, look no further than Maui. The course winds along the island’s northwestern rim with views of the Pacific Ocean on one side and the West Maui Mountains on the other. Be sure to plan extra days after the race to soak your feet in the pristine ocean.

Info: Mauimarathonhawaii.com

Bellingham Bay Half Marathon Sept. 26 Bellingham, Wash.

Runners who want stunning water views to help them pass the miles should put this race on their list. This half marathon has been called one of the best races in the Pacific Northwest thanks to its relatively flat, USATF-certified course. Run the perfect fall marathon tune-up here.

Info: Bellinghambaymarathon.org

Hamptons Half Marathon Oct. 1 East Hampton, N.Y. You don’t have to be an A-list celebrity to run this spectacular fall classic. This race shows off some of the most beautiful parts of Long Island’s glamorous East End. The relatively flat and fast course takes runners past beautiful beaches and along wooded roads.

Info: Hamptonsmarathon.com

Emerald Bay Half Marathon Oct. 9 Lake Tahoe, Calif.

Admittedly, this bare-bones race isn’t for the faint of heart. It’s held at a high altitude and run on a brutal course. But the views of stunning Emerald Bay, one of the most scenic spots in the U.S., are well worth your sweat and tears.

Info: Laketahoemarathon.com

Photos: Courtesy of Rock ‘n’ Roll Marathon Series; Adrenaline Event Photography

Napa to Sonoma Wine Country Half Marathon July 17 Sonoma, Calif.

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Photos: Courtesy of Richmond Marathon; Courtesy of Rock ‘n’ Roll Marathon Series

Click here to see more photos from Rock ‘n’ Roll Las Vegas.

Run Crazy Horse Half Marathon Oct. 9 Hill City, S.D. If you find yourself looking for a fast point-to-point half marathon in South Dakota, this has to be it.

Runners start at the Crazy Horse Memorial visitor’s center and run the first 3 miles on the grounds of the famous unfinished rock carving. They then complete the race in front of the Bumpin’ Buffalo Bar and Grill on Main Street where they can reward themselves with a frosty beverage.

Info: Runcrazyhorse.com

Mohawk Hudson Half Marathon Oct. 9 Albany, N.Y. A relatively flat point-to-point course is always a welcome sight for runners in search of a new PR, and this fall classic fits the bill. An added bonus is a view of the historic Hudson and Mohawk rivers that accompany you most of the way along a gentle bike path.

Info: Mohawkhudsonmarathon.com

Richmond Half Marathon Nov. 12 Richmond, Va.

Southern Fried Half Marathon Nov. 13 Nags Head, N.C.

This race is held in conjunction with “America’s Friendliest Marathon,” which means traditional Southern hospitality with affable spectators. A tree-lined course in one of Virginia’s most scenic cities awaits you. So if you prefer first-class service at a race, put this one on your must-do list.

Info: Richmondmarathon.com

If you’re into experiencing Southern hospitality while at the beach, then book your ticket to picturesque Nags Head. The race starts at the largest sand dune on the East Coast and finishes in the waterfront village of Manteo, where “Southern Fried” sweet taters await hungry runners.

Info: Outerbanksmarathon.com

Rock ‘n’ Roll Las Vegas Half Marathon Nov. 13 Las Vegas

Rehoboth Beach Half Marathon Dec. 3 Rehoboth Beach, Del.

How many times can you say you’ve run down the flashy Vegas Strip at night with a singlet on your back and a running shoes on your feet?

Give this legendary race a shot—it might be the only Sin City memory you’ll remember the next morning.

Info: Runrocknroll.com

Delaware may not conjure images of beautiful beaches, but once you lace up your shoes and run this 13.1-miler, you’ll want to come back every year. Held annually in December when most of the country is frozen, it’s an unusual event for brave runners. This fun race starts and finishes on an authentic beach boardwalk.

Info: Rbmarathon.com

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The half marathon has been the fastest growing race distance in the U.S. for the past 12 consecutive years, and it’s not showing signs of slowing down anytime soon.

For many runners, the 13.1-mile distance is like Goldilocks’ third bowl of porridge: It’s neither too short nor too long, it’s “just right.” For beginners and short-distance specialists, the half marathon is an intimidating but approachable challenge; marathon runners love it because it forces them out of their comfort zone and serves as the perfect tune-up three to four weeks out from a goal race.

From a practical standpoint, training for and racing 13.1 miles fits into the constructs

Click here for a beginner’s guide to the half marathon.

of a busy lifestyle better than a marathon or ultra-distance race. The event itself doesn’t take all day and, in most cases, you won’t have too much trouble getting out of bed the next morning. It’s also long enough that it’s worth flying or driving to for a long weekend trip.

(When was the last time you bought a plane ticket to run a 5K?)

business and an ongoing accomplishment in its own right. Dedicating yourself to an 8-, 12- or 16-week training plan requires you to run consistently, increasing your long run and building up your overall mileage. It will challenge you to run farther or faster (in some cases both) than you ever have before—even on the days you might not feel like lacing up your running shoes.

Despite the half marathon’s ever growing popularity and accessibility, finishing one is still a big deal for any runner—because it’s nearly impossible to fake it for 13.1 miles. You’ve got to train diligently and have the discipline to execute your race day plan.

Crossing that finish line is a celebration of all the work it took to get there. It resonates with new runners and experienced racers alike, whether you hit your pre-race goal or not. That excitement, along with the ongoing dedication toward the pursuit of a big goal, is contagious— you never know who it might inspire to take on a half-marathon challenge of his or her own.

Committing to a training program is serious

Photo: Paul Phillips

Why Running a Half Marathon Is a Huge Accomplishment

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25 ICONIC AMERICAN ROAD RACES

PHOTO COURTESY OF ROCK ‘N’ ROLL MARATHON SERIES

Whether you’re a 5K or 10K junkie, or just want to try a different race distance, there are famous events all over the U.S. that put on an amazing race year after year. Here are 25 of the best across America.

CARLSBAD 5000 April 3, Carlsbad, Calif.

Click here for a list of bucket list 10K races in the U.S.

The springtime 5K runs mostly along the Southern California coastline overlooking the vast Pacific Ocean just north of San Diego. It is known for being fast due to its flat course and the elite runners who participate every year.

Info: Runrocknroll.com

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Great Aloha Run Feb. 15, Honolulu

Crescent City Classic March 26, New Orleans

Cooper River Bridge Run April 2, Mount Pleasant, S.C.

More than 20,000 runners and walkers take on this 8.15-mile course that starts in downtown Honolulu and finishes at Aloha Stadium. The race kicks off with the “Sounds of Freedom,” in which thousands of military members run the course in formation before the civilians get started.

Info: Greataloharun.com

Taking place Easter weekend, everything we love about New Orleans—the Superdome, the French Quarter, City Park—is on display for the more than 20,000 runners who participate in this 10K each year. The race debuted in 1979.

Info: Ccc10k.com

Centered around the 2.5-mile Arthur Ravenel Jr. Bridge connecting Mount Pleasant to Charleston, this 10K is a point-to-point run that started in 1978 and is now one of the biggest 10Ks in the world. The race is capped at 40,000 entrants, and the winners get a $10,000 prize plus potential bonuses.

Info: Bridgerun.com

World’s Best 10K Feb. 28, San Juan, Puerto Rico With 15,000 runners taking to the streets of San Juan, this 10K is Puerto Rico’s biggest sports-tourism event. It’s popular among elite runners, owing to both the large prize purse and the late-February running. Plus, it has awesome scenery: The course revolves around the 1.4-mile Teodoro Moscoso Bridge.

Info: Wb10K.com

Marine Corps 17.75K April 2, Dumfries, Va. The unique race distance commemorates the birth year of the U.S. Marine Corps (it’s roughly 11.03 miles). The race is near Marine Corps Base Quantico, and participants over age 14 get guaranteed access to the popular Marine Corps Marathon in October.

Info: Marinemarathon.com

Shamrock Shuffle 8K April 3, Chicago Starting and finishing in Chicago’s famous Grant Park, this spring-themed 8K takes 40,000 runners on a tour of the Windy City. Parts of the course share the same stretches as the Chicago Marathon course in October.

Info: Shamrockshuffle.com

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Photo: Courtesy of Bolder Boulder

Click here for a list of bucket list 5K races in the U.S.

B.A.A. 5K April 16, Boston

Healthy Kidney 10K May 14, New York City

Navy’s Bay Bridge Run May 15, San Diego

If you want to race in the center of the running universe (but aren’t quite Boston Marathonqualifying fast), the B.A.A. 5K is a great race that takes place Boston Marathon weekend. The race starts and finishes in Boston Common and passes the Boston Marathon finish line, Newbury Street and the Public Garden.

Info: Baa.org

This race takes place entirely on the famous Central Park loop, a route on every runner’s bucket list. The prize purse for elites is one of the largest for a 10K in the U.S. ($25,000 for the winner in 2014).

Info: Nyrr.org

This 4-mile race offers one of the only chances to run across the iconic Coronado Bay Bridge, a 2.1mile bridge that stands 200 feet above San Diego Bay and presents spectacular views of downtown San Diego and nearby Coronado.

Info: Navylifesw.com/bridgerun

Bay to Breakers May 15, San Francisco

Bolder Boulder May 30, Boulder, Colo.

One of the wildest races you’ll ever sign up for, this 12K has taken on a life of its own. Every year runners dress up in their boldest, brightest and quirkiest costumes, and run 7.46 miles from the San Francisco Bay (just a few blocks from the Embarcadero) to the Great Highway where breakers crash onto Ocean Beach.

Info: Zapposbaytobreakers.com

A Memorial Day tradition since 1979, this 10K winds through one of the top endurance-sports towns in the world. It provides mile-by-mile splits for each runner. It has a great elite field leading the way. Runners cross the finish line at Folsom Field, Colorado University’s football stadium, with 50,000 fans cheering you on.

Info: Bolderboulder.com

Lilac Bloomsday Run May 1, Spokane, Wash.

This 12K offers runners a great race for a low entry fee in a beautiful location. The race, founded by running great and past Olympic marathoner Don Kardong, has 92 runners who have finished every single year since it started in 1977.

Info: Bloomsdayrun.org

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Crazy 8s 8K July 9, Kingsport, Tenn.

Beach to Beacon 10K Aug. 6, Cape Elizabeth, Maine

This is an all-female road race that’s in its 38th year.

Close to 5,000 women participate annually, including regulars such as running icon Joan Benoit Samuelson. Several times the race has served as the USA 5K Championships; and with a prize purse exceeding $20,000 it remains a high-profile 5K race to this day.

Info: Freihofersrun.com

A fast 8K on a figure-eight course near the Kentucky border, this race dubs itself the “world’s fastest 8K.” It can back that up, too—the world record was set here in 1996 (22:02.3) and lasted 18 years until Stephen Sambu broke it elsewhere in 2014. The women’s 8K record (24:27.7) was set in 2002 at Crazy 8s and still stands.

Info: Werunevents.com

Started by running legend Joan Benoit Samuelson in her hometown, this race has slowly grown to a field of about 6,000 runners—led by some of the fastest elites in the world. The scenic pointto-point course starts near Crescent Beach State Park and finishes at the Portland Head Light, the oldest lighthouse in Maine.

Info: Beach2beacon.org

Peachtree Road Race July 4, Atlanta

Boilermaker 15K July 10, Utica, N.Y.

Falmouth Road Race Aug. 21, Falmouth, Mass.

This 10K race has been a tradition in Atlanta since 1970. It started with 110 runners (now dubbed the “Original 110”) and now has a cap of 60,000 participants each year. The sheer size of the field leads to enormous crowds cheering you on. It’s quite an experience, and one worth putting on your bucket list.

Info: Atlantatrackclub.org

One of the top 15Ks in the country has been going for 38 years and counting. The race has plenty of prize money up for grabs ($7,000 for the winners), but you have to earn it—the pointto-point course has challenging hills throughout.

Info: Boilermaker.com

The 2016 race will be the 44th in its prestigious history, with 12,000 runners on hand to take on the 7-mile course. The race is so popular that a lottery is held in May to determine entries. It also attracts an excellent elite field annually.

Info: Falmouthroadrace.com

Photos: Tim EasterDay (Right)

Freihofer‘s Run for Women June 4, Albany, N.Y.

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Photos: Rich Malcone; Scott Mason

Click here to see photos from the Carlsbad 5000.

CVS Health Downtown 5K Sept. 18, Providence, R.I.

Baltimore running festival 5K Oct. 17, Baltimore

YMCA Turkey Trot Nov. 24, Buffalo, N.Y.

Since it’s doubled as the USA 5K Championships in recent years, this race has been full of running’s biggest names—Shalane Flanagan, Molly Huddle, Ben True, Diego Estrada and Matt Tegenkamp have all won in the past eight years. For age-groupers, the race is a charming run through downtown Providence, passing the Rhode Island State House among other landmarks.

Info: Cvsdowntown5k.com

As part of the Baltimore Running Festival, the ShopRite 5K starts just after the Baltimore Marathon (at the same start line) and finishes with a run down Eutaw Street adjacent to Oriole Park at Camden Yards, home of Major League Baseball’s Baltimore Orioles. All finishers get a race medal and UnderArmour performance shirt.

Info:thebaltimoremarathon.com

The longest-running road race in the United States, the 2016 edition will be the 121st consecutive Thanksgiving Day run. The 8K doesn’t stop for anything—not even an enormous blizzard in 2000 that buried the city could slow down the 14,000 runners.

Info: Ymcabuffaloniagara.org

Army Ten-Miler early October, Arlington, Va. Starting near the Pentagon, runners cross the Arlington Memorial Bridge into Washington and run along the National Mall, seeing some of the U.S.’s most famous landmarks. The 32-year-old race gives out a finisher coin to all participants.

Info: Armytenmiler.com

Hot Chocolate 15K/5K Chicago Oct. 30, Chicago According to Running USA, no 5K in the United States is larger than the Chicago Hot Chocolate event—in 2014, there were 29,300 participants for the 5K alone (and another 16,000 for the 15K on the same day). The course takes runners through downtown Chicago with the finish line in Grant Park, where a post-race party with lots of hot chocolate awaits.

Info: Hotchocolate15K.com/chicago

Manchester Road Race Nov. 24, Manchester, Conn.

Perhaps the most renowned Thanksgiving Day race on a holiday full of them, this 4.7-mile race welcomes 13,000 runners and offers more than $50,000 in prizes. The race is one of the oldest in the U.S., starting in 1927 with only 12 runners.

Info: Manchesterroadrace.com

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FAST AND FUN ONE-MILE ROAD RACES Want to check your speed? There’s a burgeoning number of 1-mile road races across the country that offer fast courses, scenery, raucous crowds and more.

Whether you want to ease into road racing or hammer it for 5,280 feet, these races across the U.S. provide an opportunity to compete at this classic race distance.

PEARL STREET MILE Aug. 10 Boulder, Colo.

A quick exploration of the famed Pearl Street area, this out-and-back course starts at 14th Street near the Pearl Street Mall and makes its way down the lively road before shooting north to Spruce Street and heading back toward the start. As Boulder is the home of many great endurance athletes, the elite fields are often competitive.

Info: Flatironsrunningevents.com

Click here for stories about how to train and race a mile.

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Click here for a training plan to improve your mile time.

Millennium Mile Jan. 1, Londonderry, N.H.

Memorial Day Mile May 30, Franklin, Ind.

Fifth Avenue Mile Sept. 11, New York City

A point-to-point, downhill mile run on New Year’s Day is a great way to get the year started with a quick race. Despite the cold New England temperatures, fast times are still recorded among the 1,500 participants—two runners ran a 3:58 in 2014.

Info: Millenniumrunning.com

Taking place just south of Indianapolis, this family-friendly mile run is in honor of those who served and sacrificed for our country. The race finishes at the Johnson County Courthouse and has low registration fees—it’s a mere $12 for adults.

Info: Memorialdaymile.com

This fast mile covers 20 blocks of the iconic street bordering the east side of Central Park. It starts near East 80th Street and finishes near East 60th Street.

The course is a slight downhill the first and third quarter-miles, a slight uphill the second quarter-mile, and flat the last quarter-mile. The professional races attract big names, and in 2015 were televised on ESPN2. In all, more than 6,000 runners participated.

Info: Nyrr.org

Encinitas Mile March 20, Encinitas, Calif.

State Street Mile June 5, Santa Barbara, Calif.

Run each March in this coastal city just north of San Diego, the Encinitas Mile is an out-and-back course along a scenic stretch of Vulcan Avenue near the Pacific Ocean. Along with the elite heats, there are open and Masters heats, a kids’ mile and even a dog mile (which was won last year by Thomas Whitcomb and his dog Domino in 4:50).

Info: Encinitasmile.com

A gradual downhill mile through downtown, this race has no turns—a straight shot from start to finish. Last year, four runners ran under 4 minutes. Even more impressive was the dog mile, won by Josh Helton and Bro (a Labrador/pit bull mix) in a blazing 4:15!

Info: Sbmile.com

Grand Blue Mile April 26, Des Moines, Iowa

Macklind Mile June 25, St. Louis

Long a sought-after race by elite distance runners—past winners include Matt Centrowitz, Sara Hall and other big names—this race through downtown Des Moines has two left-hand turns before a final straightaway sprint down Grand Avenue. Together with the Drake Relays, it makes Iowa a running hotbed in the month of April.

Info: Grandbluemile.com

Billed as St. Louis’ fastest mile, the downhill race welcomes more than 1,400 runners to Macklind Avenue every June. This family-friendly event has a wave for all abilities.

Info: Macklindmile.com

Footloose Freedom Mile July 4, Mammoth Lakes, Calif.

Twin Cities 1 Mile mid-May, Minneapolis A fast mile on 12 city blocks in downtown Minneapolis, this race is typically on a weeknight in May and doubles as the USATF 1-mile road championship, attracting the best mile road racers in the country along with 2,500 total participants. The point-to-point race travels through a lively part of the city before finishing at the Hennepin Avenue Theater District.

Info: Tcmevents.org

This race in the high altitude of Mammoth Lakes starts 30 minutes before the town’s annual Fourth of July parade on Old Mammoth Road.

The 2016 race will be the 11th consecutive year for the race, which is organized by the Mammoth Track Club.

Info: Mammothtrackclub.com

Grandma‘s Minnesota Mile Sept. 11, Duluth, Minn.

A point-to-point race run on Superior Street in downtown Duluth, this fast course is home to the two fastest miles ever run in Minnesota—including a 3:52.7

by Ben Blankenship in 2013. The event also features five separate divisions: elite, semi-elite, recreational, wheelchair race, and a kids’ mile.

Info: Grandmasmarathon.com

Navy Mile Oct. 2, Washington, D.C. This inaugural race was an immediate success in 2015, kicking off the birthday week of the U.S. Navy. The run sprints down Pennsylvania Avenue with the U.S. Capitol as the backdrop before U-turning back toward the start line near the J. Edgar Hoover Building.

Info: Navymile.com

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AMERICA’S MOST SCENIC TRAIL RACES You might not be able to look around the entire time you’re racing on trails, but you’ll certainly want to take a peek once in a while at any one of these 20 trail races and revel in the glory that is Mother Nature. We chose the most scenic trail races of various lengths and geographical makeup, all certain to promise both challenging terrain and inspirational, natural beauty.

Click here for a rundown of 50 trails in 50 states.

PHOTO: JACK GESCHEIDT

THE DIPSEA RACE June 12, Mill Valley, Calif.

This historic 7.4-mile race that first started in 1905 begins in downtown Mill Valley, north of San Francisco, and crosses over the southern flank of Mount Tamalpais before heading into Stinson Beach. The wild course passes through Muir Woods and onto open vistas of the Pacific Ocean.

Info: Dispea.org

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Click here for more of America’s premier trail races.

Orcas Island 25K Jan. 30, Orcas Island, Wash.

Mount Mitchell Challenge Feb. 27, Black Mountain, N.C.

Situated off the coast of Washington among the San Juan Islands in the Puget Sound, Orcas Island is accessible only by ferry or seaplane.

The 15.5-mile course winds along some of the softest trails you’ll ever run, past island lakes and over Mount Constitution, through the Sound and other tree-covered islands, and, on a clear day, snow-capped Mount Baker in the distance.

Info: Rainshadowrunning.com

This challenging 40-miler tops out over the highest point east of the Mississippi River, the 6,684-foot Mount Mitchell. Since it starts in the quaint town of Black Mountain at 2,360 feet that means there’s more than 4,300 feet of climbing in the first half of the race. (There’s a 26-mile Black Mountain Marathon option that turns around at 5,340 feet.) Due to its late February date, this race is for the hardy, meaning charging in potential rain, sleet and snow.

Info: Blackmountainmarathon.com

Classic Oregon terrain—old-growth forests, mossy rocks and sometimes technical, rooty trail—make this a beautiful course. The 50K is a one-way route that travels along the Gorge Trail, Pacific Crest Trail and a few others at the base of the Cascades above the mighty Columbia River. (The 100K will be run a week before the 50K race.)

Info: Rainshadowrunning.com

Rock/Creek River Gorge Trail Races March 26, Chattanooga, Tenn.

Run on the Mullens Cove Loop in PrenticeCooper State Forest, these races (6.5 and 10.2 miles) combine smooth, buffed-out singletrack with rocky, technical sections—there’s even a “rock garden”—and stream crossings. Hemlock and rhododendron pepper the forest, and fallen leaves often line the trails in this Tennessee gem of a race.

Info: Rockcreek.com/rivergorge

This 12-mile race travels on singletrack on a portion of the New England Scenic Trail, a 215-mile trail that runs from Connecticut to the Massachusetts/New Hampshire border. An out-and-back tour of lovely New England in the springtime, the trail passes by Mount Holyoke and Bare Mountain. The race donates net proceeds to preserving wildlife of Mount Holyoke Range State Park.

Info: 7sisterstrailrace.com

photos: glenn tachiyama photography

7 Sisters Trail Race May 8, Amherst, Mass.

Q50 Races Trails Extravaganza Feb. 20–21, Franklinton, La. Choose from six races (10 miles, 5 miles, half marathon, marathon or 50K) over two days at this trail running festival that takes place in Louisiana’s Bogue Chitto State Park. The park offers classic southern terrain, with cypress tupelo swamps, boardwalks, and a variety of greenery and hardwood forests.

Info: Q50races.com

Gorge Waterfalls 50/100K April 2/April 9 Columbia River Gorge, Ore.

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photo: scott draper

Click here to see amazing photos from the Hardrock 100.

Ice Age Trail 50M, 50K and Half Marathon May 14, LaGrange, Wis.

Grand Island Trail Marathon, Half Marathon and 50K July 23, Grand Island, Mich.

Rendezvous Mountain Hill Climb Aug. 6, Jackson, Wyo.

Run in the Southern Kettle Moraine Forest amid terrain carved out by glaciers more than 10,000 years ago, the geologically unique area changes from prairies to forests to craggy rock. There’s no shortage of water either, with small bodies of water carved out by glacial movement.

Info: Iceagetrail50.com

Running along the Great Lakes shoreline of Grand Island in Northern Michigan is part of the allure of these scenic races. Sandstone cliffs, hardwood forests and breezes off Lake Superior add to the beauty here. The island is about a half-mile from Munsing, Mich., and reachable by ferry.

Info: Greatlakesendurance.com

Held in the shadows of the Teton Range, this race climbs 4,000 feet over 6-plus miles on singletrack to the finish line, where runners ride the aerial tram back down (your quads will thank you). The route is run on a trail that resembles its namesake, Wildflower, and the colors certainly don’t disappoint.

Info: Rendezvousmountainhillclimb.com

Hardrock 100 July 15–17, Silverton, Colo.

Crow Pass Crossing July 23, Girdwood, Alaska

It’s tough to get into this 100-miler, but if you do, be prepared for not only the hardest race of your life (you’ll cross 13 passes between 12,000 to 13,000 feet in elevation, and one over 14,000 feet), but also the most stunningly beautiful. The rugged, jagged San Juan Mountains provide a massive and awe-inspiring backdrop.

Info: Hardrock100.com

This challenging 22-mile race is run on the rugged Crow Pass National Historic Trail in Chugach State Park, north of Alyeska and southeast of Anchorage. It offers up a tour of the Eagle Glacier, forging across the Eagle River partway through and ends at the Eagle River Nature Center.

Info: Alaskamountainrunners.org

Ed Anacker Bridger Ridge Run Aug. 13, Bozeman, Mont.

If running 19.6 miles along a ridge exposed to the elements and the possibility of falling sounds like a beautiful thrill, then this is your race. The Ridge Run embodies the Big Sky Country of Montana, with massive mountains and open land as far as the eye can see from a technical, challenging and stunning course.

Info: Winddrinkers.org

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Click here to see more photos from the Moab Trail Marathon.

Held in Robert H. Treman State Park, this 7-mile race showcases the beauty of upstate New York.

Runners take a trail through a gorge, past a waterfall, around a historic mill, across a creek and back down a singletrack to the finish line.

Info: Rednewtracing.com

Mid Mountain Marathon Sept. 10, Park City, Utah This trail marathon starts high—at about 8,100 feet in elevation at Deer Valley Resort—before meandering on singletrack above Park City Mountain Resort and then ending at the Canyons. It’s a oneway trail that winds through aspens and pines, and peers down at the valley below and the Wasatch mountains all around.

Info: Mountaintrails.org

Emerald Bay Trail Run Sept. 18, Lake Tahoe, Calif.

This 7.5-mile point-to-point race hugs the crystal-blue Lake Tahoe shoreline, offering views of the surrounding mountains without a ton of climbing or descending. The route takes runners past stunning Emerald Bay, an inlet of the lake with an island that has a tiny castle in the middle. The

race finishes on the lakeshore, a perfect spot for a post-race dip.

Info: Tahoetrailrunning.com

Golden Leaf Half Marathon Sept. 24, Aspen, Colo.

If your idea of beauty is running amid fluttering, golden aspen trees in the Colorado high country, then this is your race. The one-way course starts in Snowmass Village and climbs steeply right off the bat before meandering on singletrack toward the finish line in downtown Aspen.

Info: Goldenleafrace.com

Vermont 50 Sept. 25, Brownsville, Vt. Held in late September, this 50-mile ultramarathon sends runners on a tour of stunning Vermont in the fall. While this race is held on both roads and trails, it’s a scenic route through the woods with trees showcasing fall colors, past old barns and colonial buildings.

Info: Vt50ultrarun.blogspot.com

Mountain Masochist 50M Nov. 5, Lynchburg, Va. This one-way 50-miler travels from Lynchburg to

Montebello, Va., over the Blue Ridge Mountains during peak leaf season for a gorgeous (if painful) run. A mix of road, fire road and technical singletrack through dense forests gives runners quite the challenge.

Info: Eco-xsports.com

Moab Trail Marathon, Half Marathon and 5K Nov. 5–6, Moab, Utah These races give you a big dose of all things Moab: slick rock, massive red rock formations, arches, washes, narrow canyons, petroglyphs and all, not to mention the far-off views of the La Sal Mountains and Canyonlands National Park.

Adventure runs high here—the marathon course includes a fixed rope section.

Info: Moabtrailmarathon.com

Xterra Trail Run World Championship Dec. 4, Oahu, Hawaii Anyone can enter and run this world championship race, held on a private ranch on the eastern side of Oahu where movies such as “Jurassic Park” have been filmed. Run a 21K main distance, or a 10K or 5K amid dramatic rock formations and dense, tropical foliage with views of the clear, blue ocean and verdant valleys.

Info: Xterraplanet.com

photos: courtesy xterra/mike adrian; brian metzler

Lucifer’s Crossing Aug. 21, Ithaca, N.Y.

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Click here to learn how to train for a 50K race.

6 Tips to Complete Your First Ultra Whether it’s a 50K, 50-miler or 100-miler, running beyond the marathon is becoming increasingly popular. Here are some pointers to get you to the finish line.

Train smart

Make sure you do the necessary training.

Don’t train for a 10K or half marathon when you’re signed up for a 50K or 50-mile race. Sounds obvious, right? Yes and no.

The point is, don’t just train haphazardly like you know you could for a shorter race. Follow a plan specific to your race distance and put the goal of completing your first ultra as the focus of your training for at least five to six months (or maybe longer).

photo: matt trappe

Back-to-backs

A key element to a good ultra-distance training plan is back-to-back long runs every two weeks. The first day can be a slower-paced run with a lot of elevation gain that allows you to tackle some good hills at a comfortable pace. On the second day, do an uptempo run on a road or smooth non-technical trail of about the same distance in about half the time. This helps develop leg turnover and efficiency when your legs (and your mind) are already tired. At some point in an ultra, feeling comfortable running on flat terrain at a faster pace will come in handy.

Nutrition, nutrition, nutrition

One of the variables that can hinder your efforts is poor hydration and nutrition and/or a lack of a good fueling strategy. Your long runs and workouts are the perfect opportunity to try out different foods, gels and electrolytes to see what works and what doesn’t. Have a solid plan and follow it during the race. If you’re like many ultrarunners, you might fall back to everyday foods you like to eat and drink, like a sandwich, chips, candy or flat Coke. It takes some mental fortitude to get down that 20th gel, but you’ll want to make sure you’re ingesting calories and fluids during the entire race.

Do your homework

Know the course and train accordingly. I’ve done a few races where I’ve realized that I didn’t train on the type of terrain I would be running on in the race, and those situations never go well. Study course maps and profiles, and look at race photos. Pick out certain elements of the course that you feel may be particularly difficult and practice those in your training, such as becoming more comfortable on technical downhills, more efficient at hiking steeps, or acclimating to heat. The more you train on similar terrain, the better off you’ll be physically—and mentally—on race day.

Gear matters

Having appropriate gear becomes increasingly crucial to your success the longer you’re out on the course. Train with the gear you’ll be racing with and make sure it works.

Never underestimate the performance-enhancing benefits of just being comfortable.

Nothing destroys a good mental attitude faster than some chub rub, a headlamp with fading batteries or a wind shell that’s not waterproof during a downpour. You’ll also be carrying calories, electrolytes and water.

Making those items easily accessible with a pack system you’re comfortable with may be the difference between finishing and missing a course cutoff.

No guarantees

Don’t assume that with solid training, a race plan and a nutrition plan you’ll automatically have a great first race. Some people do, but most do not. Use your experience as a teaching moment that you can use as motivation for your next race. It took me three years before I popped a good 50K, another year before a good 50-miler and six years of ultras before I even tried a 100-miler.

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OBSTACLE COURSE RACING SURVIVAL TIPS Whether you’re competing against rivals or just out to finish with friends, obstacle course racing is about tackling a course full of challenging obstructions in order to reach the finish line. In addition to running around on trails and crawling through mud pits, you might be carrying logs, swinging over monkey bars, climbing up cargo nets, scaling walls and, in some cases, jumping over fire pits or trying to avoid electric shock cords.

PHOTO: COURTESY OF TOUGH MUDDER SERIES

The sport continues to grow by leaps and bounds, and could become an Olympic sport by 2024. An estimated 4 million people participated in some form of obstacle racing last year. So whether you’re a seasoned veteran or an aspiring newbie, here are some tips to help you maximize your fun and performance.

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For Beginners Play on the playground

A little practice on those jungle gyms will get you ready for the obstacles, which in some ways aren’t much different.

Develop grip strength

Simple strength exercises such as pull-ups and pushups will help you tackle the obstacles involving rope climbs or swinging from bars.

Don’t forget the fitness

Strength training is important, but ultimately you’ll do as well as your fitness will allow. Make sure to build a good base of fitness, and yes, running is probably the best exercise for these races.

Do intervals

At least once a week, get your heart rate up and keep it up through high-intensity, short bursts of exercise. This mimics what you’ll face in an obstacle race, and it will make you fitter.

Adventure Racing 101

Pick a well-known race

One of the precursors to obstacle course racing, adventure racing, boomed in the late 1990s and early 2000s when big international events like the Raid Gauloises, Eco Challenge and Primal Quest sent coed teams of athletes on long, mostly unsupported, multi-discipline races through remote places. Those events combined running, kayaking, mountain biking, swimming and rappelling with map-reading and navigation over undetermined courses that might take several hours or even days to finish.

There are dozens of mud and obstacle races out there, but they vary in quality. For your first one, it’s not a bad idea to pick a well-known brand so you know what to expect. Scroll through event photos online to see what kind of obstacles each race has.

Although still gear-intensive, most adventure races in the U.S. nowadays have a duration of 6 to 24 hours. Here are four great races to consider in 2016, while other events and more information can be found online at Usara.com.

For Competitors Start early

Many obstacle races start in waves. If you’re interested in competing, put yourself in one of the first waves, as that’s where you’ll find the more serious racers. That also helps cut down on the crowds around the obstacles, so you won’t waste valuable seconds waiting for your turn.

Break it up

It’s easy to stay focused in an obstacle race because there’s usually another challenge facing you as soon as you finish the last. So it may be a cliché, but take the race literally one obstacle at a time.

Find your peeps

Just like in the more traditional road races, you’ll want to work your way to the front of your wave. Look for quiet, zoned-in people with runners’ physiques. They will help pace you to the end.

Don’t take the obstacles so fast that you slip and hurt yourself.

Don’t be a jerk

Don’t yell at others or shove someone out of the way just to save some time. Obstacle races, no matter how seriously you take them, are still supposed to be fun.

Photo: Chris Radcliffe

Not so fast

AXS Moab 50-Mile Adventure Race April 9, Moab, Utah

Solstice Multisport Challenge June 18–19, Bend, Ore.

One of the premier adventure races in the U.S., this event includes 30 miles of mountain biking, 6 miles of singletrack trail running, 8 miles of paddling on the Colorado River and a spectacular 300-foot rappel amid the amazing scenery of red rock canyon country.

Info: Gravityplay.com

Explore the spectacular terrain in and around Bend, Ore., in this 12-hour multisport adventure. Soloists and teams of up to four will run, ride, navigate, paddle and trek through the night among thick forest, volcanic rocks and a plethora of sparkling lakes.

Info: Bendracing.com

Rev3 Shenandoah Adventure Races April 16–17, Bentonville, Va.

Never Summer Adventure Race Aug. 5-7, Grand Lake, Colo.

Racers will maneuver their way to the finish by trekking, mountain biking and paddling through the spectacular terrain of the George Washington National Forest and the Shenandoah River State Park. Four distances range from about 10 miles to more than 100 miles.

Info: Rev3adventure.com

The Never Summer Adventure Race is a 24-hour race through some of the toughest terrain in Colorado. The race will include paved, gravel and singletrack mountain biking, bushwhacking, trekking, strategic navigation and flat water and river paddling.

Info: Myjourneyracing.com 47

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FROM WILD TO WACKY TO DOWNRIGHT WEIRD Let’s face it, sometimes even the most ardent runner needs to shake up the routine a little bit. A little variety never hurt anyone—in fact it’s a chance to experience something entirely new. We searched high and low for the nation’s most peculiar yet challenging races. Here’s your chance to get off the beaten path in 2016.

STAR WARS HALF MARATHON WEEKEND multiple dates, Disney World and Disneyland Spend a day indulging your inner nerd while chasing—or being chased by—all of the characters you know and love from the venerable Star Wars movie franchise. The course takes you through the theme parks and beyond, offering glimpses into seldom-seen spots. Afterward you can spend the rest of your day riding the rides and partaking in all that Disney has to offer.

Info: RunDisney.com

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The Empire State Building Run-Up Feb. 3, New York City Though you are only running less than a quarter-mile in this unique vertical sprint, your heart will be pounding and your lungs screaming by the end of it. That’s because you’ll be on top of the Empire State Building—a mere 1,576 steps, or 88 flights of stairs from the street-level starting line.

Info: Nycruns.com

Krispy Kreme Challenge Feb. 6, Raleigh, N.C. What began among 10 friends over a decade ago now boasts more than 8,000 runners who run 2.5 miles from North Carolina State University into downtown Raleigh for a dozen glazed donuts from Krispy Kreme. Luckily you get to run another 2.5 miles back trying to keep them down.

Info: Krispykremechallenge.com

Photo: Kevin Carroll (Left)

Cupid’s Undie Run Feb. 13–14, multiple locations Every Valentine’s Day weekend, thousands of runners across the country strip down to their skivvies and run a mile to help raise money to fight neurofibromatosis, a rare children’s genetic disorder that occurs in 1 in every 3,000 births. The more you raise, the better the swag earned—post-race open bar, exclusive undies and socks and a stylin’ robe are but a few choice items.

Info: Cupidsundierun.com

MJJA Cave Run and Polar Plunge Feb. 20, Crystal City, Mo.

Camp Pendleton World Famous Mud Run June 5–6, San Diego

Become an underground dweller for a morning of high-speed spelunking as you navigate a 3-mile course that weaves in and out of corridors and caverns. Held inside an old sand mine, runners must deal with mushy sand underfoot, several streams to ford and large dunes to climb.

Remember to bring your headlamp!

Info: Fleetfeetstlouis.com

If you’re looking for one of the tougher mud runs on the planet, look no further than this one.

Hosted by the U.S. Marine Corps since the early 1990s, participants endure a 10K with more than 20 obstacles, including several combat-related features that offer a hint of what USMC basic training is all about, such as the 100-foot mud pit at the end that will coat you top to bottom.

Info: Mccscp.com/mudrun

Twinkie Run April 1, Ann Arbor, Mich.

What better way to celebrate April Fool’s Day than by running a 5K and indulging in one of America’s unhealthiest foods: the Twinkie. There are two fueling locations where you can partake of the sponge cake. Held annually to raise money for the fight against ALS, this high-caloric race is for a worthy cause.

Info: Activeagainstals.org

Boom Days Pack Burro Race Aug. 7, Leadville, Colo.

Held every August for the past 68 years to honor Leadville’s mining past, this race requires two participants per team—a human and a donkey.

The burro must carry a packsaddle loaded with prospecting gear, while the human needs to have a deep reservoir of patience to navigate his or her burro along a mountainous 22-mile course to the top of 13,300-foot Mosquito Pass and back.

Info: Packburroracing.com

Caliente Bare Dare 5K May 1, Land O’Lakes, Fla. When you are going to be running naked around one of the more upscale clothing-optional resorts in America, you want to look your best. Runners will make one loop within the grounds while similarly non-attired spectators cheer you on. But don’t be fooled: This race is USATF certified and determines the National Championship of Nude Running, so there is a talented field.

Info: Nuderaces.com

Minnesota Monster Dash Half Marathon, 10 Mile and 5K Oct. 26, Minneapolis-St. Paul What better way to wrap up your fall running season than taking to the streets with several thousand other runners all dressed up in their Halloween costumes. The best part of this race is the entire course is downhill and offers you the perfect chance to set a PR. Info: Minnesotamonster.org 49

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The Gorilla Run Nov. 13, Denver

Insane Inflatable 5K multiple dates/locations

The Zombie Mud Run multiple dates/locations

For the past 12 years, hundreds of people have dressed up in gorilla suits or banana costumes and taken to the streets for this 5K to raise money for the Mountain Gorilla Conservation Fund. For $100, racers get their own suit, which they can keep, and entry into the Silverback After Run party. The race itself is held on a flat, out-and-back course.

Info: Denvergorillarun.com

Unlike any other obstacle course series out there, this one is constructed entirely out of bouncehouses. Face-planting while scrambling to the finish line will still be embarrassing, but at least it won’t hurt or be muddy. Plus, you can create teams that make this race a great bonding event with friends, family or coworkers.

Info: Insaneinflatable5k.com

Racers can sign up for the human race or the zombie horde spread throughout the 5K course.

Obstacles spread throughout the course include mud crawls, high walls, rooms with numerous corridors, etc. Each racer has three flags on a belt. If they make it to the end of the race with at least one, they have survived the zombie infection and receive a finisher’s medal showing they survived.

If not, their medal shows they are infected.

Info: Thezombierun.com

This 5K is held entirely inside the hallowed halls of Yankee Stadium. Runners start at the ground floor of the stadium and wind throughout the bowels of the stadium before climbing ramps and stairs to the higher concourses ringing the field. Although you don’t get to step foot on the actual field, you do get to take two laps on the warning track encircling it.

Info: Runyon5k.org

NYRR Midnight Run Dec. 31, New York City Normally the idea of going for a midnight run in Central Park would appeal to very few—how many movies have featured good things happening in the park at night? However, this annual race is different. The gun sounds exactly at midnight when the fireworks light the sky after the golden globe has descended in Times Square, cueing more than 6,000 racers to embark upon a 4-mile trek through the park.

Info: NYRR.org

The Color Run 5K multiple dates/locations The rave-like atmosphere that surrounds this unique event makes it one you should not miss, and you won’t since it visits more than 100 cities and 50 countries this year. At each kilometer you are doused in a different color of powdered dye (pink, blue, yellow and orange) until the last kilometer when they drop an “extravaganza of color” on you.

Info: Thecolorrun.com

Santa Hustle Race Series multiple dates/locations Break out your favorite Christmas sweater and join thousands of Santas in a 5K of holiday fun.

With festive music in the air, decorations at every turn, plus candy and cookie stations, it is unlike any other holiday-themed race out there. Every runner receives a Santa hat, beard and technical themed pullover (included in the race fee) to wear while running.

Info: Santahustle.com

Craft Brew Races multiple dates/locations This is a 5K race series designed for the beer runner. Instead of hydrating with water, runners quench their post-race thirst with unlimited samplings from local craft breweries. After sweating it out for 3.1 miles, you deserve a cold one.

Info: Craftbrewraces.com

Blacklight Run multiple dates/locations The slightly post-apocalyptic, Burning Man feel of this race series makes it stand out from all other nighttime runs. Once you start running you are periodically doused in UV neon glow powder and jog through several high-powered black lights. At the 3-mile course’s finish, everyone gets their own packet of powder and is encouraged to coat other competitors to the thumping beats of electronic dance music.

Info: Blacklightrun.com

Photo: Courtesy of Gorilla Run

Runyon 5K Nov. 15, New York City

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10 AMAZING INTERNATIONAL RACES One of the great things about running a race in another country is that you get to see the sights and experience the culture of another place while still doing what you love most. No matter where you go, you’ll find that there is a universal language of running. Consider these vacation-worthy races in the near future.

Click here for tips on planning for an international race.

The Cape Town Marathon has earned rave reviews in recent years as a firstclass international marathon, especially since South African running legend Elana Meyer and rugby icon Francois Pienaar have become the principal figureheads of the race organization. The picturesque course starts in Green Point Urban Park near the sea and takes runners along Cape Town Harbor, through the city, along the tree-lined streets of the outlying neighborhoods below Devil’s Peak and Table Mountain, and past iconic landmarks in the city center—including the place where Nelson Mandela gave his first speech upon being released from prison in 1990— before finishing in Cape Town Stadium.

“South Africa has a great tradition in endurance running and Cape Town is a beautiful, welcoming city that is rich in culture,” Meyer says. “Our dream is to build the Cape Town Marathon into Africa’s major marathon and one of the world’s iconic marathons.”

Info: Capetownmarathon.com

PHOTO: COURTESY OF ALBATROS ADVENTURE/KLAUS SLETTUING

CAPE TOWN MARATHON Sept. 18, Cape Town

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Click here for more global running adventure ideas.

The Great Wall Marathon May 21, Tianjin, China

Prague Marathon May 8, Prague

Put this once-in-a-lifetime race on your bucket list, but train as if you’re going to run an ultra-distance mountain race. While it’s only a 26.2-mile marathon, it features a ridiculous amount of vertical gain and drop on steep staircases as the Great Wall of China—the only manmade element visible from space—winds through the countryside.

Info: Great-wall-marathon.com

Prague, the 14th largest city in Europe, was one of the few that wasn’t decimated by bombing during World War II, which means many buildings dating back to the 18th century are intact.

Now in its 20th year, the Prague Marathon is one of the world’s most international marathons, with two-thirds of runners coming from 55 other countries. The course generally follows the Vltava River, starting and finishing in Old Town Square between Wenceslas Square and the Charles Bridge.

Info: Praguemarathon.com/en

This marathon sends runners onto the rolling gravel roads and dirt paths of Torres del Paine National Park in Chilean Patagonia. Runners in each of the four races (10K, 21K, 42K and 63K) set off from separate, remote starting lines, but ultimately wind up at the same finishing point inside the preserved parklands. Each course offers breathtaking scenery and unique features, including multicolored lakes, majestic peaks or roaring rivers.

Info: Patagonianinternationalmarathon. com/en

Mont Blanc Marathon June 26, Chamonix, France

Berlin Marathon Sept. 25, Berlin

The Mont Blanc Marathon is just what it sounds like: A marathon run in the heart of one of the world’s trail running meccas. While the first half of the race sends runners on smooth, flat, rolling paths through several villages, the second half is mostly on singletrack trails that climb to a mountaintop finish at the Brevent ski area more than 5,000 feet above the starting line on the valley floor.

Info: Montblancmarathon.net/en

One of the fastest marathons every year (partially because it has a world-class field), the Berlin Marathon has been the site of nine world records over the past 18 years. The course winds through the Berlin metropolis and starts and finishes near the Brandenburg Gate, the city’s famous 18th century neoclassical triumphal arch.

Info: Bmw-berlin-marathon.com/en

Tokyo Marathon Feb. 28, Tokyo Tokyo is one of the world’s great running centers. The course takes in some of the most spectacular sights in the Japanese capital, starting at the Tokyo Metropolitan Government building as it swings past the Imperial Palace, the huge Hibiya city park, Ginza’s upmarket shopping area and the Buddhist temple within the ancient geisha district of Asakusa, to name but a few.

Info: Marathon.tokyo/en

Photo: Courtesy of JungFrau Marathon

London Marathon April 24, London Run like a Connecticut Yankee in King Arthur’s Court. Like all big city marathons, this one is very hard to enter, but there are slots set aside for Marathon Tours & Travel. The race is run on a fast and flat course that winds along the River Thames before reaching the dramatic finish in The Mall in front of Buckingham Palace. Dine on fish and chips washed down with a fine ale.

Info: Virginmoneylondonmarathon.com

Jungfrau Marathon Sept. 10, Interlaken, Switzerland One of the world’s great trail running races, the Jungfrau Marathon starts out with a flat initial 10K along Lake Brienz, but then sends runners up a relentless climb toward the Eiger, Mönch and Jungfrau mountains. The mountaintop finish at nearly 7,000 feet above sea level is truly amazing, offering stunning scenery at the heart of the Swiss Alps.

Info: Jungfrau-marathon.ch/en

Patagonian International Marathon Sept. 24, Patagonia, Chile

Rock ‘n’ Roll Lisbon Half Marathon Oct. 2, Lisbon Part of the Rock ‘n’ Roll Marathon Series’ growing collection of international races, this race has more than 30 live bands on the course and gives a tour of the Portuguese capital. Runners take on a flat, point-to-point race that starts in the beach town of Cascais, travels along the banks of the Tagus River and over the stunning Vasco de Gama Bridge—the longest bridge in Europe—and ends in the city center.

Info: Pt.competitor.com/portugal 53

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GO OFF TO CAMP Training camps are the norm for professional athletes. The singular focus on the sport, attention to nutrition and camaraderie formed at the camps contribute not only to the athlete’s training, but also to shaping a more positive outlook and experience. Sounds amazing, right? Now, you can go to camp too. Adult running camps exist for runners of all interests and abilities—from lifelong runners zeroing in on a PR to relative newbies who want to hang out with like-minded people in a beautiful place.

Kara Goucher created her running- and wellness-focused Podium Retreat for that very reason. “It’s a chance to bond with other women over your love for running,” says the two-time U.S. Olympian. “You learn so much that can help you in running and beyond.”

We’ve pulled together a dozen of the best running camps across the U.S. Some camps focus on performance-oriented training; others focus on holistic wellness. Plus, nutritious meal-sharing, stretching, yoga and other activities are typically built into camp programs.

ROB KRAR ULTRA CAMP Flagstaff, Ariz.

Experienced runners get to hone trail skills while running side by side with one of the top ultrarunners (and some of his friends) in the world.

Info: Robkrarultracamp.com

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Click here to read about Run Mindful Retreats.

2016 Running Camps *Check camp websites for 2016 program dates.

AREEP’s Trail Running Camp Warrensburg, N.Y. This summer camp for adults includes group runs, yoga and educational sessions for a weekend of fun and learning set at the Dippikill Wilderness Retreat.

Info: Areeptrailrunningcamp.com

Cool impossible Run Camps Jackson Hole, Wyo. Good form and balanced strength are essential to all types of running, but especially to mountain running. Eric Orton uses gorgeous trails as his classroom for teaching skills and an appreciation for moving in nature.

Info: Runningwitheric.com

Craftsbury Outdoor Center Running Camps Crafstbury Common, Vt. Get away for a weekend or a week of old-school New England summer camp, complete with running, yoga, hiking, biking and even eating in a dining hall. Meals are made with fresh, local produce!

Info: Craftsbury.com

FIRST Adult Running and Learning Retreat Greenville, S.C.

Run Your Way to Optimal Health Retreat Multiple locations

Data hounds, this camp is for you. It includes in-depth testing (like VO2 Max, gait analysis, body composition) and FIRST’s training plan to help make you a more efficient runner.

Info: Furman.edu/sites/first/Pages/ RunningRetreat(Adult).aspx

Learn to improve your form and use running to establish a healthier and less stressful lifestyle. Incorporate mindfulness, yoga and eating wholesome foods at this running retreat spread across stunning locations from Colorado to Moab, Utah, Iceland and Spain.

Info: Runwildretreats.com

McMillian Running Flagstaff, Ariz.

Coach, author and runner Greg McMillian’s camps are geared toward runners of every level, and also include trail and ultra options.

Info: Mcmillanrunning.com

Jeff Galloway Retreats Blue Mountain, Fla., and Lake Tahoe and Carmel, Calif.

Learn Galloway’s walk, run, walk method of running, with personalized evaluations and instruction in injury prevention, nutrition and training.

Info: Jeffgalloway.com

Kara Goucher Podium Retreat Breckenridge, Colo.

Now in its third year, this women’s-only retreat includes informative talks and Q&As, delicious food, product demo opportunities and plenty of run time with Kara Goucher.

Info: Karagoucher.com

Carmichael training systems High-Altitude Ultrarunning Camp Colorado Springs, Colo.

Run Mindful Retreats Boulder, Colo., and Malibu, Calif.

Coach and ultrarunner Jason Koop shares the same training, pacing and mountain running tips he teaches the pros (Dakota Jones, Tim Olson and Dylan Bowman), with a 50K run on the final day.

Info: Trainright.com

Tim Olson shares the kind of good food, meditation and yoga that has upped his running game with runners of all abilities through group runs, informational sessions and evenings by the campfire.

Info: Timothyallenolson.com

Zap Fitness Lenoir, N.C. Whether you’re looking for a weekend tune-up or an intensive week to reinvigorate your running program, the relaxed vibe and balance of running, seminars and free time make for the quintessential “runcation.”

Info: Zapfitness.com

Active at Altitude Estes Park, Colo.

Focus options include trail, women’s only, wellness, and more, all with the added kick of taking place at a base elevation of 7,500 feet.

Info: Activeataltitude.com

Alaska Mountain Ultrarunning Camp Juneau, Ala. Whether you’re training for an ultra or like to log long miles, running wild Alaskan trails with ultrarunner Geoff Roes will boost your skills and your confidence.

Info: Akultracamp.blogspot.com

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#RNRSD

JUNE 3-5, 2016 FULL MARATHON | ½ MARATHON | ½ MARATHON RELAY

RunRocknRoll.com/san-diego Funded in part by the San Diego Tourism Marketing District Corporation with City of San Diego Tourism Marketing District Assessment Funds.

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The Aloha Spirit Running on the lush trails of historic Kualoa Ranch on the northeastern shore of the Hawaiian island of Oahu is like running through a movie set. Scenes from films such as “Jurassic Park,” “Godzilla,” “Pearl Harbor” and “50 First Dates” have all been shot there. It’s also the site of the annual XTERRA Trail Running World Championships, a 21K event in early December that brings together runners from 40 states and 20 countries. The event, which also includes a 5K and 10K, is open to all levels of runners.

Info: Xterraplanet.com Photos: Courtesy of XTERRA/Mike Adrian

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Coastal Cruising Every year, top trail runners from around the world descend on the Marin Headlands near San Francisco during the first weekend in December for The North Face Endurance Challenge 50-mile championship race—the richest trail running race in the world, with a $30,000 prize purse. The two-day festival of trail running, which is open to all levels of runners, also includes a 10K, half marathon, marathon and 50K.

Info: Thenorthface.com/get-outdoors/ endurance-challenge.html Photos: Myke Hermsmeyer

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Get after your goals

Chase down your goals

this year with the journal created

by pro runners Lauren Fleshman and Roisin McGettigan-Dumas.

Their Believe Training Journal is packed with real-world advice and fresh ideas to help you push harder and find your best running.

Put pen to paper and you’ll be amazed where your Believe Training Journal can take you.

Now in three colors, the new Lavender and Charcoal editions feature an updated design, new photographs, Lauren’s killa core routine, and Ro’s fave post-run yoga poses.

Consistency. Intention.

Reach your goals with your Believe Training Journal.

Unexplored potential is an itch that begs to be scratched.

PLAN RESOLVE TRAIN RECOVER CONNECT ADAPT P L A N R E S O L V N E FALL SHORT REBOUND COMPETE I T R A A I R N T E V R L E C OTVERBELIEVE. SO TREFLECT C O NNE C T A D A P T P A AN RENOURISH D A EC FA

Scratch it. Allow yourself to dream big. Run toward your Unexplored pote ntial is an itch that begs to be sc tched. a r c s ratched. e b o t s goals andthknow that adversity is a friend that shapes you. g at be h c t i Scratch it. Allow ial is an yourself to drea d potent m big. Run towar our Belief is not a given, it isarad ypractice. w o d your t n u R . g i am b e r go d al s an o t d kn ow that adve yourself y is es you. T R A I N I N G rsJ it p t. Allow a h O U R N AaLfriend that shapes you. s t a h t d n Belief is not a is a frie given, it is a pr dversity a actice. t a h t w o n k nd . e c i t a prac n, it is e v i g a t AL is no TRAINING JO G JOURN

LL STHEORT REBOUND N N O C R C OMPETE E COV REBOUND CNOOMUPRE ISH R EFLECT BELIEVE. .

E V E I L S H O RT L E B T C E L F E R H URIS by pro runners Lauren & Ro

URNAL

TRAININ

by pro

en ers Laur

runn

& Ro

by pro runner s Lauren & Ro

Available in bookstores, running shops, and online.

Preview the book at velopress.com.

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Tinseltown Tango The Los Angeles Marathon will garner double the attention this year as America’s fastest marathoners compete on the streets of L.A. on Feb. 13 (the day before the LA Marathon) for a spot in the Rio de Janeiro Olympics. Although the U.S. Olympic Trials Marathon looped course will not follow the same point-to-point route as the popular “Stadium to Sea” course—starting at Dodger Stadium and finishing near the Santa Monica Pier—it will be the busiest racing weekend the city has ever seen.

Info: Lamarathon.com Photos: Kristin Burns

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HANSONS MARATHON METHOD has helped thousands of

runners smash their PRs using the same innovative approach that has made the Hansons-Brooks Distance Project one of the best running teams in the world.

The classic Advanced and Beginner schedules feature precisely paced Hansons workouts—and their unique 16-mile long run—so runners finish strong and fast. This second edition offers a new, simple Just Finish program to ensure first-time marathoners enjoy race day. Also new are answers to FAQs, how to recover faster, and expanded strength and flexibility guides.

Run the Hansons way and you’ll enjoy your fastest marathon ever.

Available in bookstores, running shops, and online.

Learn more at velopress.com/hansons.

m ices.co v r e S g hin ourse! nsCoac C o o s e n d a H Vi online o k f ro m e o h b t e F h F O rd e r t t $20 O and ge Untitled-1 1

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Mountain Madness Runners looking for an extreme challenge head to Big Sky, Mont., every September to tackle The Rut Mountain Runs. The weekend consists of four rugged races: a super steep vertical kilometer race plus 11K, 25K and 50K mountain races, all of which are part of the Skyrunner World Series and the U.S. Skyrunner Series.

Info: Runtherut.com Photos: Myke Hermsmeyer

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31ST ANNUAL SAVE $5

Using Online Code* CBCOMP16 Valid for All Day 20K, 5K expires 3/27/16

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Red Rock Ramble The red rock landscapes and remote canyon trails around Moab, Utah, offer both breathtaking inspiration and leg-burning difficulty—making it the perfect place to put on an epic trail running race. The Moab Trail Marathon, which also doubles as the U.S. trail marathon championships, is scheduled for Nov. 5-6.

Info: Moabtrailmarathon.com Photos: Myke Hermsmeyer

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TIPS FOR YOUR BEST YEAR 66

TRAINING

8 WAYS TO MAKE 2016 YOUR BEST YEAR OF TRAINING B Y M A R I O FR A I OL I

1. | START BY DEBRIEFING THE PREVIOUS 12 MONTHS Look back at your training log and take note of your best races and most consistent weeks of training. Also note the poor performances—those workouts that didn’t go so well—and any missed training due to injury or illness. Make lists of the things you did well and where you need improvement.

3. | SET PROCESS GOALS At the outset of a new year, most runners will first set racing goals. Alongside those outcome goals—qualifying for Boston, running your first ultra, setting a personal best—be sure to set process or actionable goals that you commit to regularly, such as strength training twice a week, taking a complete rest day each week, etc. Achieving these process goals will put you in a better position to achieve your outcome goals.

2. | FIND A COACH OR MENTOR Not every runner needs a coach, but no runner knows it all either. Seek a mentor or someone you trust and respect to bounce ideas off of and get objective feedback on your training and racing goals.

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The only thing runners hate more than being forced to miss a workout is actually planning to take time completely off from training. Don’t wait for injury or illness to knock you to the sidelines for a week. After a peak race or long training block, plan to take a sevento 14-day break to rest and recharge before going after your next big goal.

PHOTO: ISTOCKPHOTOS.COM

4. | PLAN TO REST

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TIPS FOR YOUR BEST YEAR TRAINING

67

Click here for a story about ditching long, slow runs.

5. | WORK ON YOUR WEAKNESSES It’s easy to fall into the trap of training for the same types of races because those are the ones you’re good at. Work on your weaknesses by spending two to four months training for distances that you don’t typically run. For example, if you’re a half marathoner or marathoner, spend a couple months working on your speed by training for shorter races such as 5K, 10K or cross country. If you’re a short-distance specialist, training for a longer race during the off-season can help develop newfound strength.

6. | GO IN OVER YOUR HEAD AT TIMES There’s a fine line between optimal training and overtraining, but chasing folks who are faster than you from time to time can help take your own training and racing to the next level.

PHOTO: ISTOCKPHOTOS.COM

7. | RACE MORE The truth is you can only be in peak form a few times a year. However, using less important races as competitive training sessions is a good way to hone your racing skills while still getting in a good workout. The key is identifying the races you want to peak for and being OK with “training through” the other ones.

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8. | LOOK INTO THE FUTURE Don’t just think about what you want to achieve in the next 12 months. Adopt a longterm approach to training and set goals two to four years down the line. Look at 2016 as step one in your overall evolution as an athlete.

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BEGINNER TIPS 68

TRAINING

9 ESSENTIAL TIPS FOR NEW RUNNERS Get your running habit started right with this time-tested advice.

B Y M A R I O FR A I OL I

1. | KEEP YOURSELF ACCOUNTABLE

Click here for a training plan for new runners.

Setting goals is a given, but sticking to them is another thing altogether. After setting your goal for the new year—completing a race, running three days a week or losing a certain amount of weight—tell people about it, either by confiding in another person or announcing it on social media.

2. | GET SOME GOOD GEAR Running’s start-up costs are minimal, but a good pair of running shoes and functional apparel are worth the investment. Getting the right gear will not only solidify your commitment, it will also make running much more enjoyable.

4. | GET OUTSIDE The first few months of the year can be challenging for many runners, but running outdoors can be more motivating than running in place on a treadmill—not that there’s anything wrong with that either! Seek new routes and vary your terrain to keep things fun, interesting and challenging.

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Whether it’s a blank notebook where you can jot down the details of your workouts or phone apps like MapMyRun and RunKeeper, having a record of your training helps track your progress as a runner. Plus, it can keep you motivated to continue pursuing your goals.

PHOTO: ISTOCKPHOTOS.COM

3. | START A TRAINING LOG

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BEGINNER TIPS TRAINING

6. | DO MORE THAN JUST RUN Do core strength work regularly and mix some cross-training into your workout routine by taking a spin class, going to boot camp or swimming. It will help lessen the likelihood of injury and make you a more well-rounded athlete.

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5. | FIND A FRIEND If you’re scared to start a running program or are worried about staying committed to it, find one or two close friends to join you in your new pursuit.

In addition to the accountability of meeting someone else for a run, going on a journey is exciting and rewarding when you can share it with others.

7. | VARY THE PACE AND LOCATION OF YOUR RUNS Only by running a variety of paces and types of runs will you see continued improvement in your fitness. And mixing up your runs between roads, trails and the track will keep you inspired.

8. | REWARD YOURSELF Whether it’s treating yourself to coffee and a treat after your workout or planning a vacation around a race, complement your running goals with something to look forward to in addition to your run.

PHOTO: ISTOCKPHOTOS.COM

9. | REMEMBER: IT’S A PROCESS It’s easy to get frustrated in the early stages of a running program. Every runner experiences highs and lows along the way.

However, remind yourself to enjoy the process of discovering what you can do every time you lace up your running shoes.

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Click here to find everything you need to know to get started!

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Training Plan 70

Training

12-Week Intermed i ate Half- Marath on Training Plan Have you already run a couple half marathons and want to run your next one faster? Follow this 12-week plan and knock your personal best out of the park later this year!

B y M a r i o Fr a i ol i

* This plan was adapted from The Official Rock ‘n’ Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013). For more free training plans and information, go to competitor.com/training.

su n day

mo n day

1

Easy run: 4 miles

REST

2

Easy run: 4 miles

REST

tues day

Hill repeats: 6 miles 8 x 20-second hill repeats at hard effort w/1 min recovery between repeats

Fartlek: 6 miles

3

Easy run: 4 miles

REST

10 x 1 min @ 5K effort w/2 min jog recovery between reps

Tempo run: 2-mile warm-up, 3 miles @ goal half- marathon race pace, 2-mile cool-down (7 miles)

wed nesday

th ursday

friday

sat ur day

tota l m i l e ag e

Easy run: 4 miles + strength training circuit* (x 1)

Easy run: 5 miles + 4 x 20-second strides

Strength training circuit (x 1)

Tempo run: 2-mile warm-up, 2 miles @ goal halfmarathon race pace, 2-mile cooldown (6 miles)

25

Easy run: 4 miles + strength training circuit (x 1)

Easy run: 5 miles + 4 x 20-second strides

Strength training circuit (x 1)

Easy run: 8 miles + 4 x 20-second strides

27

Strength training circuit (x 1)

Easy run: 10 miles

31

Hill repeats: 6 miles Easy run: 4 miles + strength training circuit (x 1)

10 x 30-second hill repeats at hard effort w/1:30 recovery between repeats

*Visit Competitor.com/strengthcircuit

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photo: istockphoto.com

Week

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Training Plan Training

71

Week

su nday

mo n day

tues day

wednesday

t hursday

fri day

sat urday

tota l m i l e ag e

Fartlek: 6 miles

4

Easy run: 4 miles

REST

5 x 3:00 @ 10K effort w/2 min jog recovery between reps

Easy run: 4 miles + strength training circuit* (x 1)

Easy run: 5 miles + 4 x 20-second strides

Strength training circuit (x 1)

Easy run: 6 miles + 4 x 20-second strides

25

5

Easy run: 5 miles

Easy run: 4 miles + strength training circuit (x 2)

Easy run: 6 miles + 5 x 20-second strides

Strength training circuit (x 2)

Tempo run: 3-mile warm-up, 4 miles @ goal halfmarathon race pace, 3-mile cooldown (10 miles)

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6

Easy run: 5 miles

Easy run: 4 miles + strength training circuit (x 2)

Easy run: 7 miles + 5 x 20-second strides

Strength training circuit (x 2)

Long run: 11 miles + 5 x 20-second strides

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7

Easy run: 5 miles

Easy run: 5 miles + strength training circuit (x 2)

Easy run: 7 miles + 8 x 20-second strides

Strength training circuit (x 2)

Tempo run: 3-mile warm-up, 6 miles @ goal half- marathon pace, 3-mile cooldown (12 miles)

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8

Easy run: 5 miles

6 x 800m @ 5K pace w/400m jog recovery between repeats

Easy run: 5 miles + strength training circuit (x 2)

Easy run: 5 miles + 5 x 20-second strides

Strength training circuit (x 2)

Easy run: 7 miles + 5 x 20-second strides

30

Tempo run: 2-mile warm-up, 7 miles @ goal half- marathon race pace, 2-mile cool-down (11 miles)

Easy run: 5 miles + strength training circuit (x 3)

Easy run: 7 miles + 6 x 20-second strides

Strength training circuit (x 3)

Fartlek: 14 miles w/10 x 2 min pickups @ 10K effort w/3 min recovery between reps mid run

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Intervals: 10 miles

Easy run: 5 miles + strength training circuit (x 3)

Easy run: 8 miles + 6 x 20-second strides

Strength training circuit (x 3)

Tempo run: 3-mile warm-up, 8 miles @ goal halfmarathon race pace, 3-mile cooldown (14 miles)

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Easy run: 5 miles + strength training circuit (x 2)

Tempo run: 2-mile warm-up, 4 miles @ goal halfmarathon race pace, 2-mile cooldown (8 miles)

Strength training circuit (x 2)

Long run: 10 miles + 6 x 20-second strides

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REST

Easy run: 5 miles + 6 x 20-second strides

28

Hill repeats: 7 miles REST

8 x 45-second hill repeats at hard effort w/1:30 recovery between reps

Intervals: 9 miles REST

10 x 400m @ 5K pace w/200m jog recovery between repeats

Fartlek: 9 miles REST

4 x 5 min @ 10K effort w/2 min recovery between reps Intervals: 8 miles

9

Easy run: 6 miles

10

Easy run: 6 miles

REST

REST

REST

4 x 1,200m @ 5K race pace w/400m jog recovery between reps

Fartlek: 8 miles

11

Easy run: 6 miles

REST

12–15 x 1 min @ 5K effort w/1 min jog recovery between reps

Fartlek: 5 miles

Intervals: 8 miles

12

Easy run: 5 miles

REST

3 x 1 mile @ 10K pace w/400m jog recovery between reps

Easy run: 5 miles

4-5 x 2:00 @ 10K effort w/2 min jog recovery between reps

RACE DAY!

*Visit Competitor.com/strengthcircuit

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Last Lap 72

One of a Kind Dave McGillivray, 61, North Andover, Mass.

Click here to read an interview with Ryan Hall.

By Br ian Me tzle r

Back in 1973, while still in college, Dave McGillivray organized a 2.5-mile running race between two parks in Medford, Mass., and something inside of him clicked. It was a tiny event, but it was the dawn of the running boom, and he sensed recreational running was going to grow for years to come. While pursuing his own running and triathlon goals, he opened a running store, twice ran across the U.S. for charitable causes and became a full-time race organizer in 1982. In the past 35-plus years he’s put on more than 1,000 events—and in doing so, has helped raise millions of dollars for charitable causes. He’s competed in the Ironman World Championship nine times (most recently in 2014) and run 141 marathons, including every Boston Marathon for the past 43 years.

(He’s run the past 28 late at night following the completion of his duties as race director.)

How have increased popularity and slower median finishing times changed the way races are organized?

There are still fast runners and moderately fast runners and average runners and slower runners. From my perspective, that’s all OK. We all can coexist; it just makes the dynamics and the management of it more complex. I’ve always said when the starting gun fires, there are three races going on: the front end, the back end and the big one in the middle.

You could have three people run the race at the front, in the middle and at the back and when you asked them how the race went, you’d get three

CM0116_B_LAST.indd 72

entirely different answers . They’d have a totally different experience even though they ran the same race, but they’re all equally important.

How did the explosion of running for charity happen?

It was a natural fit. Running is an amazing sport, and when you combine it with philanthropy, it doesn’t get any better than that.

You set a personal goal of running a race and you accomplish that, but you’ve also done some goodwill in the process. You can really put your head on the pillow at night and think, “Geez, that was a good day. Now let’s wake up tomorrow and let’s do it again.”

Why does recreational running continue to grow?

The massive growth in running is just about people wanting to do something in which they can feel good about themselves.

That’s what running has become.

That’s what the finisher’s medal symbolizes. When people ask what I do for a living, I tell people I help raise the level of self-esteem and self-confidence of tens of thousands of people across America every year. That’s what it is and that’s why I do this.

For the complete interview, go to Competitor.com/ lastlapdave

Photo: Scott draper

How has running changed since the late 1970s?

The bell curve of runners has definitely shifted to the right. When I ran 2:29 at Boston, I finished about 180th place. This year 2:29 at Boston would have finished about 50th place. There are plenty of people who can run 2:29 nowadays, but back then they were a dime a dozen. I was a third-tier guy back then, but we all trained and raced hard. We never said we were “running just to finish.”

That was a given, obviously. We were running to race, to beat each other into the ground.

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If you’re a competitor, you beat your best.

It’s what you do.

RYAN BETHKE/COMPETITOR GROUP

If you want to save money on car insurance, you switch to GEICO. It’s what you do.

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