1. Complete base training
What is this? Base training is getting your body used to completing a certain number of miles of running and exercise per week in the month or so leading up to the start of your training schedule. Base training builds your endurance to a level from which you can start to build on additional mileage (typically through longer runs) and the additional intensity as you get closer to your race. 10 to 12 weeks out from the date of your race you should be looking to run three times a week and cover between 12 and 15 miles per week. Good base preparation will help you avoid any niggles/injuries as you go through your training schedule.

2. Complete the training!!!
There is no doubt that if you don’t put the training effort in then you will not complete the race in the way you are hoping. This could mean you end up walking large parts of it. Make sure your training plan fits around your running goals and other commitments you may have at home. Regular training is important so take time out to develop your training plan/schedule

3. Do have a target and share that with someone.
The sharing process firms the target up and ensures that you remain committed to the training and race plan. The target may be a particular time or it may be simply to complete the half marathon non-stop – you choose!

4. Own your training schedule
Successful training and preparation for your half marathon starts with a training schedule that works for you and that you own. The schedule acts as a road map to get you from where you are now to race day. By sticking to the schedule you will be prepared for the race and give yourself the best opportunity to achieve your target. Just like driving, if you go out without your road map you are likely to get very lost along the way! The schedule gives you structure for your training but don’t be afraid to make adjustments along the way. Things can happen, circumstances can change and, therefore, you may need to make changes to your schedule. If you are unsure just come and speak to one of the club coaches.

5. Complete some preparation races in the build up to the half marathon, but don’t overdo it.
The races give you an opportunity to take checkpoints on your training and get used to race conditions, particularly if you haven’t had that experience before. You can run shorter distances at the sort of pace you will be running your half marathon at so that you can practice for race day and get used to that race experience at the same time. Running the club 5K handicaps will also help – they are good training (half marathon training isn’t just about running long distances) and you experience running with others.

6. Listen to your body!
It will tell you how it is feeling as you increase the training load and t closer to the race. If you feel like your body is asking for a day’s rest on a particular day then give it some! You will certainly feel better for it and you will feel much fresh for training on the next occasion. Remember, recovery time is as important as the miles you run as this enables your body to adjust to the training load you are putting it through. Build rest and recovery into your training schedule and then you will have no reason to feel guilty about resting rather than running!

7. Break your training down into blocks of 4 weeks
Build up your training into blocks and then back off in the last week to give your body a chance to recover and benefit from what is known as ‘adaptation’. You can then start another 4 week block. This will typically mean that your weekend long runs build up over three weeks of the block before dropping slightly in the fourth week rather than completing the same distance each weekend over the four weeks. Your last block before the half marathon should include a period of at least two weeks as a taper down.

8. Do continue to have a balanced diet during your training and make sure you drink enough fluids.
As you progress through your training you will be increasing the load on your body and the volume of calories burnt. Do ensure that you put enough calories back into your body. The half marathon distance means that you will be running for a time where carbohydrates and electrolytes will get depleted. You will need to ensure that you are replacing carbohydrates and electrolytes as you burn these off, so find energy drinks/gels that work for you. Use some parts of your training plan to experiment with different brands of energy drinks and gels so that you get used to taking them. Trying a new type of energy drink or gel on the day of the race is an absolute no no!!!! As you go into your pre race taper increase the proportion of carbohydrate in your diet so that you ensure your body is fueled up for the race (this is known as carbo loading).

9. Do build in regular treats and rewards into your training plan to keep yourself going.
For example, buy yourself a new pair of running shoes 2-3 weeks before the start of your 2 week taper down period in readiness for the race or treat yourself with a massage at the end of each 4 week training session.

10. Do complete some regular non-running training
As you progress through your training, you will be increasing the load on your body. You can protect yourself against injury by building in regular non-running training to help build up parts of your body and readiness for this. Circuits, Pilates, core training and weights are all good contributors in it.