Training Days & Advice

Training Plans will be online to assist in your build up to the 2011 Poppy Half.  We will also be holding training days nearer the event, please keep checking the website for further details.

Below is from 2010.

Between now and the Poppy Half marathon please do get in touch if you need any advice or help between the coaching days.  If any of the points below are not clear, again, please do get in touch.

 

Please email info@poppyhalf.co.uk or call 01424 810096

We have put together some advice to assist you in your final 4 weeks build up to the Poppy half Marathon.  Obviously your running history and current fitness play a part in what you should do in the final 4 weeks but most of the tips below apply to all abilities.

 

1.)  Long Runs -  You really only have 2 weeks to fit in your last 1 or 2 long runs.  These should be SLOWER than race goal pace! These runs build your muscular endurance so ‘time on feet’ is more important that the overall miles covered.  For instance if you plan to run 2 hours for the Poppy Half then having built up to an easy 2:15-2hrs30 run at an easy pace will give you great endurance, BUT it is very important that you run slower than ‘Race Pace’

·      General rule of 10% increase of duration each week is a good one to adhere to.

·      If you have been unable to build up to an over-distance run this year, don’t panic! Don’t be tempted to put in one massive increased run, save it for the day. If you have done ¾ of the time / distance you will be fine for the race.

·      This means your final long run should be no later than Oct 31^st.  Passed this day the body will not have enough time to ‘Taper’ correctly.

·      It is better to be 15% undertrained but fresh & healthy on the start line rather than 1% over-trained!  All races have a 15-20% fall out rate due to illness and injury. The hardest and most important of training is to make the Start Line!

·      No one ever thinks they have done enough training! Nearly every runner on the start line will think they could have trained more or harder.  This is why we continue to train and race each season. If you do feel you could have done a little more, then make an effort to build your fitness from this event. Try not to have weeks or months in the future without consistent training.

 

2.)  Key ‘Race Pace’ Runs – It  would be a good idea to do some key race pace run sessions now.  These give you a feel of what pace you intend to run on the day and get your body used to working at the correct intensity. We ( Bexhill Runners) have been doing these on our Saturday training sessions. So a few example sessions like 5 x 2km  /  3 x 3km / 4 x 3km / 7 x 2km.   These are run bang on your Goal Pace for the Half marathon.

 

3.)   Nutrition -  The main rule with nutrition is ‘ Nothing new on the Day’.  So, you should now be getting used to any nutrition plan you intend to use on race day.  The Body has 60-80 mins of stored carbohydrate depending on the individual.  At Half marathon intensity you will be using fat and carbohydrate stores so if you are running past 80 mins you do need to think about fueling during the race. The easiest way is to take one of the many Sports Gels. On the market  We use SIS ( www.scienceinsport.com ) mainly.

 

Good Rules for Hydration and fueling to stick to:

 

·      The body requires around 50grams of carbohydrate per hour of exercise.

·      You will require a minimum of 500ml of fluid per hour ( even in cold, wet weather) This increases if the temperature is higher.

·      Hydration can have a massive effect in the last 5km so drink early on in the race.

·      A lot of our athletes will take a SIS gel each 30 mins  which gives them 44g carbs.

·      A 1% drop in hydration has a 10% effect on performance.

 

Nutrition during the week or 2 leading into the race should not change too much.  Your overall training volume will reduce so you wont need the extra calories that many people stock up on.  As you are taking more rest your body will replenish nutrients and minerals etc.  Again ‘ Nothing New!’,  stick to you what you know during these crucial weeks.

 

4.)  Taper Period – the taper period is the ‘ rest’ weeks leading into your race. For a half marathon you should be having at least 2 week taper if you want to race to your potential.  This period can have the biggest effect on race day performance, but unfortunately this is the main part of the training process that athletes do not get correct.  You must have the confidence you have done the hard work, and that your fitness cannot be increased by extra training, so you must prepare for a big effort on race day.

General Rules for a Taper:

·      Reduce Quantity / Increase Quality

·      Overall mileage should reduce to 50-75% in the first week and 30-50% in the 2^nd week.

·      Quality should remain in the sessions to keep the fitness high

·      Example session might be 10 mins easy run – 5 x 1km quicker than Race Pace / Intensity with 2 mins easy rest between.

·      These shorter sessions with higher intensity work keep you sharp and allow your body to recover.

·      All the running and mileage you would have done over the past 6-20 weeks causes micro-tears and damage to the muscles, if you let the body heal within the final 2 weeks with extra days off and less mileage you will feel light and Bouncy on race day!  Plus during heavy training lactate & aerobic thresholds drop so this taper period allow the adaptation period to take place and these thresholds increase.

·      Use the extra time / days off to stretch more or get a sports massage, or just chill!

·      It is a good idea to take the Friday before race day as a Day Off then jog out for 15 mins on the sat to warm the legs up and stretch.

 

5.)  Race Day -  Planning your day in advance really helps to keep stress levels down. If this is your first Half Marathon or if you do suffer with nerves then planning all the things within your control is the best way to make sure everything goes smoothly.  Arrive early on the day so you collect your number and timing chip, toilet stops etc all in good time.

Wear many thin layers so you keep warm and once you start to warm up you can peel off layers.  Try not to be standing around in a vest and shorts freezing cold 20 mins before the start.  If you have some spectators at the race remove your final layers off as you walk to the start line.

 

6.)  The Race  -

The key to your half marathon will be PACING.  Hopefully you have a time you would like to achieve?

 

·      Before the race day you should ideally know what this Goal time breaks down to per km and also per lap. 

·      IT is so easy to run TOO quick for the first 5km and if you do then you will definitely pay the price in the final 5km.

·      Even pace running is the best way, if you have a little left going into the last 5km lap you will run your pb and pass many runners!

If you use Heart Rate for training and racing. Stick to your race plan and ceiling heart rate. Adrenalin may cause the heart rates to lift and wont feel hard early on in the race but stick to your heart rate plan and they will settle.

 

Leading up to our Poppy Half marathon we are holding coached training mornings for Poppy Entrants.

These will be held on the following days:

Sunday 17 October  

 

Sunday 31 October

Sunday 7th November

Sessions will be a 9:30am start meeting at TL HealthClub in Western Road, Bexhill.

 

The sessions last around 2-3hrs with a small charge of £5 per person. Included will be advice and coaching on warm up, race pace, nutrition and a great opportunity to train on the course.  Remember these sessions are for all abilities, especially beginners.

 

The morning will be led by Paul and Lee Holdaway. Paul & Lee are both BTF coaches and have been coaching Bexhill Runners, Team Lifestyle Triathlon club & TL Health Club for 10 years.

 

As we have limited spaces,  please let us know either by email or phone so we get an idea of how many runners will be attending. Will will confirm details nearer the first session on Oct 17^th and upon your registration email.