Fall is marathon season, and even if you're not yet ready to log 26.2 miles, you can still share in the fun by running the event with a team. Many marathons (and half-marathons) offer a relay category in which a group of runners complete the race by doing one or more legs of varying distances. It's an excellent way to experience the spirit of race day, enjoy the camaraderie of your fellow runners, and get inspired to take your training up a notch. Here's how to get in on the group action.
Get Started: Check the Web site of a marathon (or half) near you for a relay option. The site will list such details as the number and distance of the legs (anywhere from two to 13.1 miles) and instructions on the relay exchange. Assemble a team and assign each runner a segment according to his or her ability.
Get Ready: If you've run a 5-K recently and your relay leg is approximately 10-K, you'll need four to six weeks to train. For a segment of 10 miles or so, spend eight weeks preparing, and if you'll be running 13.1 miles, give yourself 10 weeks. Assuming your weekend long run is currently four miles, every other week add 1.5 miles until you're at–or exceeding–your goal distance. Do these runs three to four minutes per mile slower than you can run a 5-K. On alternate weeks, run three miles easy. Weekday workouts should last a minimum of 30 minutes; spend at least one of these sessions running at the pace you wish to run in the relay.
Get Going: If you're running the first leg of the relay, arrive at the start one hour before the gun goes off. If you're running one of the later legs, get to your exchange point 30 to 40 minutes before you expect the preceding runner to arrive. Begin your segment at your long run pace. After a few minutes, gradually increase your speed so that by the midway point, you're running at your desired pace. Maintain this speed until the last quarter; if you're feeling good, speed up a little–but don't sprint.
