Rank Stranger tip - training distance

For Madison-Chicago relay training, don’t focus on the total distance of your legs as an endurance target. You might think that if a runner needs to run a combined 18 miles (6 miles x 3) they should really get in at least an 18 miler prior to the event. While that endurance base might be helpful, what is really more important is to run a fair amount of mileage at your target race pace and focus on running that pace for a distance slightly longer than the longest of your race legs. So if you’re running a 5, a 6 and an 8 mile leg, then you want to be able to comfortably cover 9 or 10 miles at your race pace. (See next week's Rank Stranger tip on pacing for more advice. It says your pace should be appropriate for your total relay mileage).

Remember, the tough aspect of running in a relay is not so much the distance, but rather the short recovery time between the runs. Added to that is the fact that most runners will run too fast, especially in their first leg, which means they will be especially tired going into their second or third runs. (credit: coachjoeenglish.wordpress.com )

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Rank Stranger trivia: Nine Rank Strangers have had runs of more than 8 miles: Keith (2), Kim (2), Randy (2), Marc G. (2), Martin (2), Holly, Steve H., Ed S., Jeff. The 8+ milers: Keith 11.7, Keith 10.7, Kim 9.9, Randy 9, Martin 8.8, Holly 8.6, Steve H. 8.6, Randy 8.6, Marc G. 8.4, Kim 8.4, Marc G. 8.2, Martin 8.2, Ed S. 8.2, Jeff 8. (Keith’s long runs spanned multiple legs; the others were single legs).