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TODAY IS YOUR LONG RUN: RUN FOR 75 MINUTES AT 60% MHR OR RUN A 10K RACE AT 60-70% MHR: Our final tip for easing into the road racing scene: when you cross the finish line, do not immediately stop. If you stop right after strenuous exercise, you send mixed signals to your heart, and its response can be physically dangerous to you. Instead of stopping, walk 1/4 mile, gradually slowing. As we've said, the rule of thumb is to walk at least 1/4 mile for every 5 miles you raced. A great way to help you (and your feet) relax after a long run or race is to promptly change into a pair of sandals.
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