Hospice Half Marathon Training Tips

So we’re just 7 weeks out from the biggest half marathon on island! Although I’m sure that most of you know exactly what you’re doing and training is going just as you planned, I’ve compiled a few keys areas which can sometimes be overlooked. Any questions on the below, reach out to the shop directly to myself @rocknroadruncoaching on Instagram and Facebook.

Assuming you’re following a training plan of some sorts (which you should be), just remember that it should be drawn in pencil and act as a guide. Life sometimes gets in the way and workouts have to be missed – it’s inevitable and absolutely fine. If you do have to skip some runs, just be sure to start back when you’re feeling ready and at a volume and intensity which is appropriate, even if this means going back a couple of weeks in the plan or cross-training initially. Additionally, don’t blindly follow what your training plan says. We’re not running robots. Instead, listen to your body, speak to your coach or trusted professional, ask questions and train intuitively.

We only adapt to training when we are not running, so rest and recovery are critical. Ensure that your plan has sufficient rest days built in weekly as well as cut back weeks where you reduce the overall training load by 50-75%. This will allow you to absorb the training and reduce your injury risk. Remember, you’re better getting to the start line undertrained than even slightly overtrained so err on the side of caution and plan those rest periods.

Most of your running sessions (70-90%) should be run at an easy effort. Easy means you could hold a full conversation with someone whilst running, even if it feels very slightly strained. Easy is not a specific pace, heart rate or power output, though these can be helpful guides. Spending too much time running faster than conversational pace can lead to injury, burnout and an improvement plateau. It will also hinder your ability to complete harder workouts to your full potential.

If you plan on completing any quality sessions (e.g. speedwork, Vo2, tempos, fartlek) make sure these are completed at your current level of ability, not where you would like to be or where you were several months or years ago. Running these too hard will often leave you overly fatigued and could result in injury. You can use benchmark tests and recent race results to help guide what effort these sessions should be run at and will help estimate what our goal race pace should be. Additionally, never go too hard on any single session as you want to be recovered for your next one. This is how we build consistency and consistency is king. Remember, successful and enjoyable races are built off being consistently good rather than occasionally great.

Long runs can be the hardest and most daunting sessions during a half marathon build up. We often find that running in a group is much more fun and that time just passes much quicker. Plus, there’s often the possibility of well-earned coffee and cake at the end. There has also been studies showing that running in a group actually reduces your perception of effort for a given pace. Science people! Rock n Road have a 90min & 50min Sunday road run every week which has a lead, middle and tail runner so no one is left behind. Any and all abilities are welcome.

Most of us aren’t doing this for a living. Your training should be fun! If it starts to feel like a grind that it might be worth revisiting your plan or speaking to your coach. You might need to reduce the intensity and/or number of the sessions, throw in some different workouts or substitute in some fun cross-training such as swimming or cycling. Anything to keep the ball rolling and stoke high.

Although not as crucial as it is in the marathon, fuelling and hydration are still key in half marathon training and racing. Rough guidance is if you are running over an hour then it is advisable to bring hydration and carbohydrate options with you and practice using them. Hydration is very individual but current guidance for nutrition is 60-90 grams of carbohydrates per hour, which can be in any form. The gut adapts very quickly so don’t be put off if you can’t take in this much initially. Just keep practicing. Increased carbohydrate intake will allow you to perform better in sessions, recover quicker, incur less muscle breakdown and sleep better at night. For harder and longer sessions, it is also important to fuel and hydrate pre and post-run. Post-run should contain some carbs and protein for glycogen replenishment and muscle repair.

Recovery and injury prevention are obviously really important in a successful half marathon build. Most injuries are caused either by increasing run volume and/or intensity too quickly or due to an underlying strength imbalance. Other factors are a lack of rest and recovery, issues with your running biomechanics, improper shoes, poor sleep and nutrition and overall stress levels. If you feel a niggle starting to arise, stop running and assess what it is. Our advice is to visit a qualified and respected sports physio for a diagnosis. If you are able, switch to a non-weight bearing form of cardiovascular exercise until your running-related pain has been addressed. This way you won’t lose any fitness and can return to running in safer and stronger position.

The closer you get to your event, the more specific your training should be. This means lots of training around race pace, maybe some long runs with race intensity, practicing your pre-race morning routine, dialing into what you’ll be eating both before and during the event, testing out race shoes, gear and clothing, etc. If you can, try and familiarise yourself with the course and learn where the aid stations and hills are so you’re not surprised on race day. Even visualising the course and you running on it can really help performance and reduce anxiety. Try and leave nothing to chance.

Here is a link to the route on Strava:

https://strava.app.link/EZWfBhSHHQb — Hospice Half 2024

Although individual, I usually prescribe a 2 week tapering off period for a half marathon, especially if it’s your ‘A’ race. A taper consists of a slow reduction in training volume as you approach race day. This reduces muscular and psychological fatigue so that your fitness is able to shine through on race day. I would recommend keeping your higher intensity workouts in, but just reduce their overall duration. Also try to avoid having your longest and/or long run within 2-3 weeks of race day.

Week Before

In the final week before your race, try to increase the amount of sleep you can get in and relax as much as possible. Going into race day stressed and sleep deprived will not aid your performance. Also if you are running less, avoid the temptation to fill the time with other forms of exercise. Other non-cardio pastimes are available! Take time to visualise yourself running strong on the course and imagine how it will feel crossing that line. If you find yourself doubting your ability, go back through your training and look at all the the big sessions and hours of work you’ve put in. You’ve got this!

Night Before & Morning Of

The night before your race, eat as you would normally. Avoid the temptation to ‘carb-load’ as this can often make you feel bloated and heavy the following day. On race day, try and wake up early enough so you can get some food in, even if it’s just a banana or a little porridge. If you’ve practiced your fueling and hydration you should know that to do come race day. Stick to what you know works and follow the old adage – NOTHING NEW ON RACE DAY! It’s incredible how many people are tempted by new shoes, gels and shorts on the big day. Too risky guys!

During the Race

The key to a good race is pacing. Try to avoid the temptation to ‘bank time’ by running faster than you’re capable at the start of the race. More often than not this results in losing more time than you gained in the second half of the race. Start out slightly slower then incrementally build up to your race pace or effort. Not only does smart pacing allow you to finish faster but it enables you to finish strong and have a much more enjoyable races experience overall. Also let’s face it, who doesn’t enjoy running past people at the end of a race!

Finally, we all hurt during a race. Whether you’re at the front breaking world records or just trying to get to the finish line. The challenge is part of why we do this. Just remember why you signed up and dedicated so many hours to training. Keeping this in mind will see you through to the end.

No Human Is Limited – Eliud Kipchoge