GLOSSARY
- Intervals: Carefully measured periods of high-intensity training alternated with easy 'recovery' stretches within the same session.
- Race pace: The speed at which you aim to run races, which will be faster than your normal training speed.
- Fartlek: Introducing random sprints into your long run to raise the heart rate and maintain it at a slightly higher than normal level each time you drop back to your regular running pace. The word translates from Swedish as 'speed play'.
- Cross-training: Adding exercises other than running to your schedule - swimming, rowing, cycling, skating and so on.
- Stride-outs: Practising your perfect running stride, to create or activate muscle memory - the runner's equivalent of other sportsmen's skills rehearsal.
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TOP TIPS
IN YOUR BUILD-UP...
- Your long runs will get boring, so vary your routes.
- Be careful not to over-train and take an occasional day off.
- Play music with a fast tempo - you'll speed up without realising it.
- All training schedules are guides rather than tablets of stone. If you think it would be beneficial to change things around, do so.
- Treat yourself to some new running kit - you'll look sharper and you'll start performing better just to keep up with yourself.
RACE DAY...
- Start sipping water from the moment you get up to be fully hydrated by the start of the race - don't wait till just before.
- Don't eat within two hours of the start time.
- Write your name clearly on your top, so people can cheer you personally - it's a massive psychological boost.
- Don't drive to the race - the streets will be closed off or crowded, and delays and parking problems are stresses you don't need.
- Take an unwanted jumper to stay warm while waiting at the start, then, as you start running, chuck it into one of the skips provided.
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MARATHON ETIQUETTE
- Start in your designated slot. These are allocated to minimise the chances of faster and slower runners tripping over each other.
- If you have to spit, be aware of runners overtaking and do it in front of you. Or better yet, carry a hanky.
- Always say 'Excuse me' or 'Coming through' if you need to create space. Never assume you've been seen or barge people out of the way.
- If you're part of a team or group, don't run three or four abreast or you'll block other runners.
- To avoid congestion, get as far as you can beyond the finish before you collapse/warm down.
- Arrange to join up with friends or family somewhere other than the alphabetised meeting zones - these will be so crowded that unless you're eight feet tall or your name begins with Z nobody will find you.
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