| MONDAY | rest |
| TUESDAY | 7 x 800m reps, 2min recovery |
| WEDNESDAY | Off, cross-train (XT), or easy 30-45minutes |
| THURSDAY | Tempo Run 8km |
| FRIDAY | Easy run 30 – 45minutes |
| SATURDAY | Off, cross-train (XT), or easy 30-45minutes |
| SUNDAY | Long run 19km |
| TOTALS | Approx 57km |
Hydration during hot weather
Running a half Marathon can be a tough challenge, running one in the summer can be even tougher. Not only because of the temperature on race day but because the training required for the event needs to be done during the heat of summer.
Hydration plays an important part and by following a few basic guidelines the training and the racing can be accomplished in relative comfort.
Any exercise in hot weather will produce excessive sweating leading to fluid loss. This needs to be replaced to perform your best.
- An athlete in training would need to consume 3 to 4 litres of water during the course of the day.
- It is important to ensure you drink enough fluid (at least 500ml) in the hour before training or an event.
- On long training runs, i.e.. longer than 1hour, it is recommend 150ml-200ml of fluid be consumed every 20-30mins of the session.
- Using an electrolyte drink is a good idea in hot conditions to counteract the loss of salts while sweating. This allows water to permeate the cell walls so it can be distributed throughout the body allowing the muscles and organs to function at their optimum.
- Remember… if you are feeling thirsty the chances are you are already dehydrated and your performance will suffer. So make sure you drink before you reach that point.
- Dousing yourself (in particular head, collar bone and wrists) during race with water is one method of keeping body temperature down.
- Most importantly, if you begin to feel light headed or dizzy, best to adjust your pace to a more comfortable speed and monitor how you are feeling.
- Try and structure training runs where you know you will have access to shade at some stage during the run, if this is not available it is important to take advantage of cooler morning temperatures and head out first thing in the morning. The Australian sun can be brutal, so if you can avoid this at its harshest time of the day – the better!
