Summer (Wet Season): Build a Base
Time to start building an aerobic base with long steady runs.
Consistency is everything.
A solid endurance base will serve you well as your target event date comes closer.
Increasing weekly total distance by no more than 10% a week is considered the best way to avoid injury early in the season.
So get out there and build a base. Focus on time spent running and not distance covered. Run on various terrain and in different locations. Enjoy!
Time to start building an aerobic base with long steady runs.
Consistency is everything.
A solid endurance base will serve you well as your target event date comes closer.
Increasing weekly total distance by no more than 10% a week is considered the best way to avoid injury early in the season.
So get out there and build a base. Focus on time spent running and not distance covered. Run on various terrain and in different locations. Enjoy!
March - April: Consistency & Pace
Runners building to race distance: Keep incrementally building your long run distance towards your goal over the next weeks. Gradual and incremental improvements will do the trick.
Runners looking to set a personal best: Ensure you are including some race pace (or slightly faster) efforts into your training runs. Training is showing your body not only the distance you will run, but also the speed at which you wish to run.
Runners building to race distance: Keep incrementally building your long run distance towards your goal over the next weeks. Gradual and incremental improvements will do the trick.
Runners looking to set a personal best: Ensure you are including some race pace (or slightly faster) efforts into your training runs. Training is showing your body not only the distance you will run, but also the speed at which you wish to run.
May - June: Race Practice
Practice at the pace, the time of day and in the gear (shoes, clothing) you intend to race in.
Carbo loading: if done incorrectly will leave you feeling slightly sluggish. The key is practice. As you taper (reduce your training distances) you are probably loading anyway (if you have not reduced your intake significantly). Remember, every gram of carbohydrate stored in the body is stored with a gram of water - so pay special attention to staying hydrated.
Practicing all aspects of your race, including nutrition, will maximise your chances of a great day.
Practice at the pace, the time of day and in the gear (shoes, clothing) you intend to race in.
Carbo loading: if done incorrectly will leave you feeling slightly sluggish. The key is practice. As you taper (reduce your training distances) you are probably loading anyway (if you have not reduced your intake significantly). Remember, every gram of carbohydrate stored in the body is stored with a gram of water - so pay special attention to staying hydrated.
Practicing all aspects of your race, including nutrition, will maximise your chances of a great day.
|
|
|
