Training countdown

  • Sunday 10 February    Long run (11-13 miles) 
  • Sunday 17 February    Asthma UK training day (option of 8 or 16 miles around Richmond Park)
  • Sunday 26 February    Long run (15-17 miles)
  • Sunday 2 March         Long run (17-19 miles)
  • Sunday 9 March         Long run (19-22 miles)
  • Sunday 16 March         Latest for longest run (3 wks to go)
  • Sunday 23 March         Tapering starts 30 March
  • Sunday 6 April             Tapering continues
  • Sunday 13 April            The big day!

Types of training

  • Long slow runs
    How fast should you be running? The marathon is an endurance event so your pace when training and running will be very important. In your longer runs it is important to make sure you follow the general guidelines:
    1. If you can't speak because you are too out of breath then you are running too fast.
    2. If you can sing whilst running then you are probably going too slowly.
    3. The best pace is one where you are running hard but are able to hold a conversation.
  • Shorter runs (but not too short!)
    Shorter runs are the key to running faster and will help you run faster over longer distances. By incorporating shorter runs into your training schedule you'll pick up your pace naturally.
  • Have fun with Fartlek
    Otherwise known as interval training. This allows you to build up your stamina without spending hours on the treadmill. Warm up at your normal pace for five minutes and then increase your pace and stride length for one minute, then return to your normal pace for two minutes, increase for a minute return to normal for two minute etc. for 30 minutes.
    Although you will be running for shorter lengths of time, your stamina will increase, plus it is a lot more interesting than plodding along on a treadmill
  • Speed work
    Don't start this in the month before the marathon but speed work will again increase your stamina and pace.
    In the training week, speed work should be carried out after a period of rest or light training. And remember to have an easy day after any speed work - doing back to back hard training sessions will increase the likelihood of injury.
  • Hill workouts
    Repeated short runs up moderate inclines will help increase the strength of your knees and thighs.

Pacing: the key to your best time

  • Calculate your EFT (estimated finish time) – in the real world, not in your dreams!
  • Negative splits by about 2 mins
  • Practice and have a strategy
    Calculations
    – estimated time 3 hrs, divide by 26.2 = 6.87 (dec) min/miling
    – 4 hrs / 26.2 = 9.16 (dec) min/miling
    – 5 hrs / 26.2 = 11.45 (dec) min/miling

Planning the day

  • Work out in advance how to get there by reading your Marathon News Race Guide thoroughly!
  • Don't wear anything new - clothes should have been worn and washed a few times to avoid chafing on the day
  • Wear an old sweater or jogging bottoms that you don't want any more to stay warm at the start of the race, as it will be early and probably cold - you can discard these on route later
  • Work out your race plan or strategy, such as where you might stop for the toilet or rehydration
  • Plan for emergencies

Tapering

  • Start 13 days beforehand on the Monday
  • You can't improve, but you can undo
  • Reduce the volume of your runs but maintain the intensity
    With 2 weeks to go reduce the volume to 50%
    With 1 week to go reduce the volume to 25%

    Why taper?
    It may seem strange to suggest, but the two weeks prior to a marathon are best spent taking it easy. That's assuming you've got some solid training behind you. This period is called tapering and while it does involve some running, all athletes benefit from letting the body recover for the big day.

    Tapering is often done in preparation for a big event like a marathon so that the body is in prime condition. Generally 2-4 weeks are needed, to give the body time to recover from training and to store energy for the race itself. It's tempting to keep yourself ticking over in the final seven days before the marathon but really it will only be to relieve any insecurities you may have - you won't actually gain anything. You've done the training, the main thing is not to get injured now and ruin it all.

The day before the race

  • Don't do too much walking or sightseeing around London and wear yourself out!
  • If you have a chance to come to the Asthma UK pasta party please join us for some last minute carbo-loading
  • And most importantly - hydrate, hydrate, hydrate!

The night before...

  • Have everything planned for Sunday and clothes etc. laid out ready for the morning
  • Set two alarms
  • Keep a notepad and water by your bed
  • Nutrition – don't try anything new, heavy or greasy the night before. Drink little or no alcohol
  • Try and get a good night's sleep but don't worry - everyone has trouble sleeping the night before the race!

The Race

  • Don't go off too fast
  • It may feel frustrating to be caught up in the crowds at the start but don't panic or try to push through - your time chip will not register your start time until you cross the start line.
  • Practice techniques for keeping to your pace - e.g wearing a watch or pacer to keep time
  • Be aware of potential hazards on the route:
    - Bollards
    - Sleeping policemen
    - Runners that stop suddenly in front of you
    - Sticky roads, debris such as water bottles
    - Plastic bottletops can be lethal!

During the race

  • Concentrate on your pace and adjust
  • Pick up drinks, or drink energy drinks that you have trained with and brought with you
  • Take advantage of Gels but do not take these if you've never tried them before - they may give you an upset stomach due to the high sugar content
  • Spotting supporters - remember, you should enjoy the day! Look out for Asthma UK's cheering points at Surrey Quays, Tower Bridge, Miles 15 and 18, Embankment and Pall Mall - the final mile!
  • Expect cramp, blisters (and worse) - if you can bring blister plasters these may help
  • Everyone has bad patches. Our cheering points will have jelly babies and sweets to give you a much needed energy boost and keep your spirits up.
  • Prepare some coping strategies - sing a song, count to 100, make an playlist on your Ipod....whatever works for you!

The finish

  • Congratulations!
  • Warm down recovery jog
  • Treat yourself to a free massage at Asthma UK's post-race reception near the end of the race
  • Make sure you re-hydrate and eat soon after
  • And now the good news - no racing for a month!


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