Week 5

Notes for week 5

• You are now reaching the final stages of preparation for the race and you would be experiencing general tiredness, even when you are not training. Possibly even poor quality sleep despite the extra work you have been doing. This can be a case of dehydration (even moderate levels of dehydration can cause changes to sleep patterns). Ensure you are drinking adequate amounts of water on rest days as well as training days.
• The rest you get leading up to the race, in between the ‘quality’ sessions will ensure you get the most out of your training.
• Your long run this week sees you run over distance’ for the first time in this program. Even though it is only just marginally over the 21.1km you will be racing, it will still give you confidence on race day that you have run the distance before. Set off on a conservative pace, the goal for this long run is ‘time on legs’ and covering the distance. The mental boost you will have from completing this run will make a significant difference during the final stages of the race. Ensure you have plenty of fluids on board and during your long run given the current heat we are experiencing.
• If you have scheduled to run your long run in the morning, it is a perfect opportunity to try the breakfast you will be eating before the race, as well as clothing you may wear and drinks you may use during the race. So when race day arrives you are not trying anything for the first time.

Happy running…..