Training Advice

Half Marathon Training Group

RaceTeam, based in Christchurch, is the leading group training provider for Half Marathons. RaceTeam provides coaching, technique sessions, group running sessions, detailed weekly running programmes, nutritional advice and personal progress tools to help you achieve your best performance.

The RaceTeam programme is designed for beginners through to intermediate runners, first time Half Marathon runners or those of you who want to better a previous performance.

For more information on how it works go to: www.raceteam.co.nz, make sure you check out the testimonials page.


When training for a marathon, most people will decide to simply go out each day and run their same route around the block, and now and again, normally at the weekend do the route twice. This is fine for building up a base stamina, and will certainly help a lot of people achieve their aim.

If your aim is not only to finish the run, but also to complete in a good time, then a training schedule, which includes both speed and endurance training, should be undertaken.

Another key point, is the amount of training that you do. It's not good to over train, especially when it comes to running, as this is a high impact activity which can lead to a multitude of injuries, normally shin splints. It is easy to keep fit without having to run; try rowing, cycling or swimming, anything that increases the heart rate will help keep you fit, as long as its not stress.

Weight training will certainly help you in the latter part of the run, and also aid with any hills that may need to be climbed. All over body conditioning with light weights and high reps will give your muscles more muscular endurance.

Likewise a circuit orientated class will help increase your anaerobic fitness as well as giving you an all over body workout, try the home circuit if you don't have access to a gym.

Positive thinking and a good mental attitude is one of the biggest areas that most people can improve on, with little or no physical effort needed.

There is no reason why someone of an average to good fitness level should not be able to run the whole way of a marathon. Prepare both your body and mind, and you will finish.

 Preparing your Body

Try and structure your training around your current commitments. If you can, train in the morning and / or at lunchtime. If you have the time, and feel that you can train three times a day, then break it up so that you may run in the morning, swim at lunch time, and train in the evening on a stationary bike / rower.

Avoid doing speed work on a day like this, and again don't push hard on all three training times, if you are going to train hard, do it when you most like to train either morning or night.

Prepare the body with the fuels you need. The body has more than enough energy stored within it in the form of carbohydrates, fats and protein to be able to accomplish more than just one marathon, however it is best to have your carbohydrate stores, in both your liver and muscles fully loaded. The most easiest way to do this is by taking a sports carbohydrate drink and mixing to their requirements anywhere between 3 / 5 days prior to your marathon.

Always experiment with different brands so you can find one that you like. It would make sense to try and use the one that the feeding stations in the race will have, as you will need to drink both water and a sports drink during your run to avoid both dehydration and keep the body fueled.

Avoid taking sports drinks that you are not used to, as your body may want to reject it, (throw up) or it could simply give you uncomfortable stomach cramps. Practice when out training taking in both fluid, and if you can, small pieces of food, (bananas / sports bars), and this will help you avoid that phrase, hitting the wall.

Now lets look at your beginning to training for your first marathon. The first thing you will need to do is enter the race, this may seem simple, but not everyone who applies is guaranteed an entry form. Look in running magazines as these will help you choose a race close to home, or like the London marathon, have various allocated slots for persons wanting to run for charity. First step out of the way, lets begin training.

Now that you are ready to go out and run, make sure you warm up and stretch, see the section on stretching for more help and advice.

Look in nutrition / fit tips / weight training tips for more advice.

Building up the Miles

You will need to find some runs that you like in your area that suits your current fitness level. It may be 1,2,5 even 10 mile runs that you are currently doing. Aim to have as many different routes and distances, with the aim of avoiding just going out for a run around the block. By simple going out on the same run each time, you will soon get bored, and your body becomes adapted to it. Vary your routes, the way in which you run round and speed. Keep a log of your times.

When choosing routes, try and stay close to home for safety, as you could injure yourself whilst out running. Look for runs on roads that are not heavily beveled (slopping to allow water off), or if running on paved areas avoid loads of driveway slopes, as both of these will contribute to lower limb problems.

Running on dry flat grass i.e. in a park is good, as it generally has less impact on your joints. The best area for you to train whist doing speed work, is on a running track, as this is flat, smooth and accurately measured.

Aim to build up your mileage each week, i.e. for a complete beginner, if you can only run 1 mile at a time, then aim for 5 / 10 miles for the week.

Depending on how you feel, there is nothing stopping you running 1 mile in the morning, then 1 at night. Soon you will feel comfortable to take it up to 2 miles then 3.

If you feel tired, then walk for a bit, then when you are ready carry on running.

Build up your fitness level with low impact workouts like cycling or swimming, and put at least one weight training session in for the week.

With your normal running, do speed work and fartlek work on a track / football pitch.

 

SPEED WORK AT A RUNNING TRACK 
x2 laps as a warm up, nice and light then stretch.
x1 lap fast make sure you time yourself 85% effort.
x2 laps fast 85%
x4 laps fast 85%
x2 laps fast 85%
x1 lap fast all out 100%
x2 laps cool down then stretch.

 

The above example is called pyramid running, and can be adapted to any distances, as you get fitter, place in either a 6 or 8 lap run then another 4 lap. Time yourself from the first to last lap, to help you judge your running speed for example 90 second laps will give you 6 minute mile pace, so you are running at 10 mph

Give yourself enough rest between each new run, and aim to keep at a good pace all the way around. Look at your watch at the 200 and 400 meter marks to check your pace. If it says 40 sec's at 200 then 90 at 400, then you have started too fast, pace yourself.

As the runs get longer your speed will obviously get slower, then when they come down again, aim to go as fast as you did for the same run at the beginning of the pyramid, make notes of your times. These training sessions are hard work, and should only be done about once every 10 days with normally a rest or easy day to follow.

Fart leg work is a combination of running sprinting and walking/jogging over either a given distance or set time. For example 150m running 100m sprint and 150m jog. This can be done on either a running track or out on the road using equally placed markers such as lampposts.

The idea is to increase your heart rate for anaerobic improvements, and again increase speed and the body's ability to cope with it. Like the above this is a hard workout and should only be done once every 10 / 14 days, or for a short period at the end of a normal run. Try to sustain this type of training for as long as possible, bearing in mind that you can alter the distances/time to suit your current fitness level.

Beginners, work on increasing your running distance and improving your fitness level before attempting the above. Once you can run 2/3 miles at a comfortable pace then try one of these sessions to improve your running speed.

Intermediate, try these sessions as outlined, and aim to increase the distance on the sprints for each one. The sprint should be done concentrating on correct running form, pumping the arms, lifting the knees high pushing yourself forward.

Advanced, you should already be doing some form of speed work like this, and realize the benefits that it offers, if not implement it into your training with the aim of keeping the running and sprint sections for as long as possible will give good results.

Hill sprints are another excellent form of improving your fitness level, and at the same time increasing the strength of the working muscles. Lean into the hill and take smaller strides, again pumping with the arms to help you up it.

As you can tell, there are no set training distances for you to run. This is because everyday you will feel different, one day you will have a good run, the next bad. If I tell you to run 8 miles, you could push your body too hard when it needs rest. Listen to your body, train your mind, prepare well and enjoy the day.

Competing in shorter runs, such as 10k 10m or half marathon distances, will help with your preparation, and give you a good guideline into your current fitness level.

I hope that you will find these notes of some use, and remember make a note of how you are progressing with both your weekly mileage and running speed.