As part of our Bath Half Marathon media partnership, were providing our readers with top tips from local experts on how to prepare for race day.
Chippenham-based Active Potential Therapy and Maxwell Coaching have recently joined forces to create a unique marathon and half marathon training package, based on years of experience.
Michelle Maxwell, UK Athletics Coach and co-owner of Maxwell Coaching gives us her advice on how to prepare for race day on March 4, 2018.
You’ve got your Bath Half place! Maybe you decided to challenge yourself by going up a distance, maybe you’re racing with some friends, or maybe you just want to go faster than last year. In this article we will cover the essentials for training for a half marathon, how to recover and how to fuel your training.
With 12 weeks to go, organise your training into blocks and plan to take an easy week every 3 to 4 weeks, dependent upon your fitness and training level. The last two weeks of the training block should be geared towards tapering as race day nears.
Dependent upon your current fitness level, aim to run 3 times per week. Build up to this by adding one run every 3 weeks, if you currently don’t run or run less than this. Start with short runs of 5k or less and build the distance or time by 10% each week.
The first essential component of a training plan is an interval session, in which you run at a faster pace for short periods of time or distance (e.g. 1-6 minutes or 400m up to a mile), whilst maintaining consistency. Include a recovery period of approximately half the time and repeat 4-12 times depending on the length of interval. For the first block of training dedicate this to hill repeats.
The next component is the long run. Build the distance gradually up to 12-14 miles by the third block, keeping the pace easy for the most part, in heart rate zone two. Cut back your long run every 3-4 weeks to aid recovery and prevent injuries. By the second block you can add paced sections to these runs. Play with your race pace by adding section of 2 to 5 miles at the half marathon pace you’d like to achieve. It’s a good idea to test yourself over a 10k in the build up to the half marathon.
Nutrition is a critical component of any training plan. Organise your meals and snacks around training so you arrive at your run session in good fettle. Carbohydrates are needed before hard training sessions and faster long runs. Post training, look for a protein-based drink. A pint of milk provides the perfect post training recovery drink with 20g protein and a mixture of electrolytes and carbohydrates.
Finally, don’t neglect your strength training. A strong core, glutes and good ankle flexibility and strength are essential to a good half marathon training plan.
Sports therapy clinic Active Potential Therapy and professional coaches Maxwell Coaching have teamed up to offer a set of marathon packages including training plans and sports massage. Further information can be found here.
