Race Week Plan

Thanks to The Thames Club

In the week leading up to the race we recommend reducing your training volume to ensure you are not fatigued and are ready to run your best half marathon time!

Ensuring you have a plan in place for the week leading up to the race will ensure the best performance come race day…

 

Monday 18th February

We recommend completing your final middle distance run, around 10 – 15km at race pace. Ensure you warm up and cool down thoroughly. Ideally spend up to half an hour after this run focusing on stretching and / or foam rolling (see our attached guide to foam rolling).

 

Tuesday 19th February

Rest is just as important as training, especially in this final week of preparations. So take Tuesday as a day off training and maybe just include some light stretching/rolling.

 

Wednesday 20th February

Only 4 days until race day. We recommend doing a shorter run for example 5K, this should be completed at or slightly faster than race pace! Again, stretching and rolling is vitally important so take the time after your training session to complete this!

 

Thursday 21st February

Pick the pace up with some interval training. We suggest doing 5/6 rounds of two minutes at 80% maximum effort with one minute rest in between.  If you have access to a treadmill we recommend you doing this workout on that as it is a bit easier on the legs.

 

Friday 22nd February 

Rest again. Don’t forget your stretching and rolling.

 

Saturday 23rd February

 One day until race day. A run of around 3-5K is all that is needed for today to set you up for tomorrow’s race, try to complete this run in the morning to give yourself plenty of rest for the race tomorrow.

 

RACE DAY – SEE YOU ON THE START LINE FOR YOUR WARM UP AND BEST OF LUCK!!!