| MONDAY | rest |
| TUESDAY | Tempo Run *5 minutes warm up @ easy pace *20minutes @ half marathon goal pace plus 10 to 15seconds. *Finish with strides and cool down @ easy pace Approx 6km |
| WEDNESDAY | Easy Run Keep pace very easy but run for at least 10km Approx 10km |
| THURSDAY | Easy Run Easy 30minute run with 4 x 100m strides at 80% effort halfway through run. Fully recover between efforts Approx 5km |
| FRIDAY | Easy/Rest Rest or easy/light 20 minutes Approx 4km |
| SATURDAY | RACE DAY Includes 10min warm up and cool down. During warm up, include 2 or 3 ‘pick ups’ Approx 24km |
| SUNDAY | Easy/ Recovery run 20-30minutes Approx 5km |
| TOTALS | Approx 54km |
Notes Week 7
Training for the week is fairly light on, with only one session being over 6km. The reduction in kilometers will allow your body/legs to freshen up, whilst still running at ‘pace’ in Tuesday’s ‘Tempo’ run, as well as strides on Thursday will engage your legs in a little speed work without taking too much out of you.
You may have noticed at other races that many of the elites or top place getters running around quite a bit before the race. Some will run up to 30minutes as their warm up including ‘pick ups’ or ‘strides’. Obviously depending on your own level of fitness, some runners may do stretches only or a combination of stretches and a light warm up jog. I would recommend at least 10 minutes of light jogging, finishing no longer than 10 minutes before start of race. As you compete more, I would finish just 5minutes before the start. This is more important during cooler months as you want to be warmish when you start. So if you have a tendency to overheat, keep pace ‘super easy’ during warm up, with ‘pick ups’ and ‘strides’ being run over a distance of approx 30 – 40metres only (3 or 4 of these should be sufficient) run at 80% effort.
After warm up ‘sip’ water or chosen sports drink only. Do not take on board a large amount of fluid in one hit. I carry a disposable drink bottle with me for up to an hour before a race, which I take little sips from frequently. Then dispose of bottle as I approach the Start line.
The week has finally arrived and its time you go through a checklist to ensure Race Day goes as smoothly as possible. Some common things to check are:
- Have you entered? Do you need to collect race bib, chip etc..?
- Double check Start and Finish points of the race. Coordinate with family or friends to leave bag, keys etc..
- Plan what you are going to eat/drink before the race, ensure you have your breakfast requirements at home by Friday
- Don’t wear new shoes or apparel for the first time on Race Day. Trial any new clothing and shoes prior to Saturday
- If you are planning on running with someone, maybe arriving together will reduce stress on Race Day locating each other
- There are often a small number of toilets at races, so try and plan toilet visits (I know this may sound ridiculous as its often out of your hands due to nerves, adrenalin etc..)
- Check out where on course the drink stations are. You may find your mouth is dry immediately upon starting. This is common as a mixture of nerves and excitement kicks in! Don’t panic, as long as you have adequately hydrated yourself before the race you will be fine until you can grab a drink at the
first station. It doesn’t indicate dehydration! - IMPORTANTLY try and give yourself a few minutes to think through your ‘race plan’ (if you have one, please don’t panic if you haven’t!). If not, at least gather your thoughts, think of all the training you have put into your preparation and try not to get over-awed by the pre-race excitement
- Expect the first kilometer to be a little faster than you planned. Settle into the race then adjust your pace once you have passed through 1km. Every runner will have a different approach, so my advice is to run your own race. If that means running conservatively do so! Or if you are attempting a PB (personal best) “Go for it!”
- Soak up the atmosphere and enjoy your race!
Reward yourself! For some of us that means selecting the next race to compete in!
