Preparing for a race

Build mileage slowly

The most common cause of running injury is not intensity but a sudden jump in distance. Raise weekly total mileage only a little at a time, and drop it every third or fourth week for recovery. Enduring the training and recovering from it are different things, and mileage piled on too fast tends to return as an injury before the race.

How a week fits together

Mixing runs with different jobs beats repeating the same distance at the same pace every day. Fill most of your mileage at a pace where you could hold a conversation, and keep fast work to once or twice a week.

• Long run: once a week, slow and long, the foundation
• Recovery run: short and genuinely easy
• Fast work: no more than once or twice a week
• Rest: at least one full day off per week

Decide your pace in advance

The most common race mistake is going out too fast. Crowds and excitement pull you above your usual pace, and time gained early is lost several times over late. Set a target pace from what your training actually shows, and run the first few kilometres slower than that.

Eating and drinking are also trained

Long distances require fluid and carbohydrate along the way. What works, and when, differs by person, so test it during long training runs. Anything eaten for the first time on race day risks an unhappy stomach. The same goes for shoes and clothing: new gear on the day invites blisters.

The last two to three weeks

Reducing mileage in the final weeks to shed accumulated fatigue is standard. Nerves push you to run more, but extra training at this point adds no fitness and only leaves you tired. Sleep well, and keep the day before to a light loosening run at most.