Runners & Workouts: Bryan Li 16km Race Pace

In this space, we will share the key or favorite workouts of our running friends and provide all the Runivores out there some training tips. Run with a smile, of course, but be ready to take on some pain!!


Bryan Li

Got a big marathon coming up? You have done the training and it’s now time to taper. This time we will share a good routine from our friend Bryan Li, a 2:40 marathoner.

-Born in 1976

-A 9 to 5 corporate Joe just like you and me

-Marathon personal best 2 hours 40 minutes

-Taiwan’s 2014 Wings For Life overall champion

-Current 50km record holder of Taiwan

-Taiwan’s 2016 Spartan Race Champion

When it comes to marathon tapering, Bryan is from the school of not resting too much, and here is his routine for race week, which includes two important workouts

1. Four days prior to race day:

A 16km marathon goal pace run.

“It’s great for getting your body to remember and ready for the speed necessary to hit your marathon target,” Bryan pointed out.


2. 1KM Strides

During race week, Bryan also does strides on 1 or 2 days

-Begin with a 15-minute warm up run

-Speed up to a stride for 1km (about your 10km pace)

-Slow down to an easy run for 1km

-Do this set for 2-3 times

-Cool down for 10-15 minutes

“These 1km sprints/strides are great for maintaining your speed and cardio at high levels without putting stress on your muscles,” Li added.

Bryan runs everyday during race week. For the rest of the days are easy runs of less than 10km to maintain feel rhythm.


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