Preparing for your first race

Train smart

It’s not all about the mileage, include various intensities and distances into your weekly program. A good basic formula is:

One steady run
One fast interval session
One long, slow run

Prioritize strength training

Given the prevalence of injuries, it’s important to prioritize strength training.

Recovery, recovery, recovery

Structure in rest days, think about your sleep, this is when adaptations to training take place, you repair and you get stronger.

Plan ahead

Planning ahead reduces nerves and increases confidence
Layout tried and tested kit the night before
Plan the journey
Check out where the loos are and the food
If you have entered a half or full marathon (particularly if it is overseas) extra research will be required: Look at websites and forums, check out the climate/weather conditions, support and aid stations (you may need to carry things)

Know your pace

Your pace not just based on your fitness, take into account the course and the terrain, hills, etc and the weather
Decide whether you want to go for a consistent pace or a negative split (faster pace second half), don’t go out too fast
Find a pacer to keep you consistent.

The build-up to the race

In the weeks before the race:
Get plenty of sleep, get used to going to bed earlier, not just the night before
If you are nervous or excited it could affect your sleep, download a meditation app, get into a routine you know relaxes you.

Mental preparation

Think about your goal, if you are going for a PB it could be uncomfortable. How will you cope when it starts to get tough, how will you stop negative thoughts and keep going? Meditation is great for this

15 June, 2020

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