I have one month to train for a relay race. This is my first race ever, and I'm completely new to the idea of training for an event. I run regularly, but never fast or far. Help me get ready.
and I are signing up for the Cape Relay
in May. We'll each be running three legs, approximately eight hours apart. The length of each leg varies, but generally they're between 3 and 8 miles. Total distance per runner is about 13-18 miles.
Currently I run four days a week, weather permitting. Two days on the treadmill, a little over 3 miles per run at 1.0 incline, between 5.0-6.5 mph. Two days outside, usually 4 but sometimes 5 miles, with a hill or two thrown in. I'm slower outside - I average a little under a 12-minute mile. I can run a 10-minute mile on the treadmill, but I can only keep up that pace for a couple miles. We usually warm up for runs with either weightlifting or bodyweight exercises. We do a weights-only workout one day a week, and I go to a yoga class once a week, sometimes twice if I can fit it in. I'd prefer not to give up either of these. I have one rest day per week. Ignignokt's schedule is similar, but with more lifting and without the treadmill runs and yoga, and his pace is faster than mine.
Our team is in it for fun rather than competition, and they know that I'm a slowpoke; we're more concerned about improving endurance than speed.
Most of the training programs I've found online are intended for running marathons or half-marathons. I've seen some relay advice, which recommends running at different times of the day and occasionally getting in two runs in a day, and we plan on doing that, but there's still the issue of how to get accustomed to running longer distances.
I am willing and able to spend more time both on the treadmill and outside. (My gym has a thirty-minute limit on equipment in theory, but in reality there are never more than a few people at the gym when I'm there, there are always treadmills open, and the time limit has never needed to be enforced.)
And to be honest, I don't have a very good grasp of how ambitious this is, or whether a month is enough time to get ready. I flip back and forth between "pssht, this'll be easy" to "what was I thinking, I'm going to kill myself."
We ran 7.3 miles yesterday, which is the longest either of us have ever run, and though our pace was slower we didn't stop and we don't feel like death today, so that's promising.
We'll customize our own training schedule in the end, but any advice you can provide would help greatly.