Training Tips

If your goal is to walk or walk/run a half marathon that is four weeks away and you’re currently fit enough to comfortably walk/run 8 kilometres, this plan is for you. If you don’t fall in this category, don’t worry. Join the 5K Heritage Run and come back for Kuttanad Heritage Half Marathon in 2019 🙂

 

When you start training, enthusiasm will be sky high. But don’t let this misguide you, consistence is the key. First week in to training, focus should be on building your stamina. Start slow if you want to avoid injuries like shin splints and sprains. Please realise that what you’ve signed up for is no easy task. Don’t let the first run tire you out.

  • Day (1) – Start with a 30 minute run at a comfortable pace (Don’t focus on distance)
  • Day (2) – 3KM run at comfortable pace
  • Day (3) – Another 30 minute run with no focus on distance
  • Day (4) – 5KM run or walk at comfortable pace (No focus on timing)
  • Day (5) – Rest day
  • Day (6) – 10KM run or walk at comfortable pace (No focus on timing)
  • Day (7) – Rest day
Your goal at the end of 4 weeks is to finish 21 KMS in 4 hours. If you can sustain a 10 minute-KM (1 KM in 10 minutes) pace over the span of 4 hours, you can finish the race comfortably. Key here is CONSISTENCY.

This week is going to be the hardest in terms of distance.  

  • Day (1) – Start with a 30 minute run at a comfortable pace
  • Day (2) – 5KM run at comfortable pace
  • Day (3) – Another 30 minute run with no focus on distance
  • Day (4) – 8KM run or walk at comfortable pace (No focus on timing)
  • Day (5) – Rest day
  • Day (6) – 14KM run or walk at comfortable pace (No focus on timing)
  • Day (7) – Rest day

Good news, tapering starts from this week. That means, you will be reducing the intensity of practise runs.

  • Day (1) – Start with a 30 minute run at a comfortable pace
  • Day (2) – 8KM run at comfortable pace
  • Day (3) – Another 30 minute run with no focus on distance
  • Day (4) – 5KM run or walk at comfortable pace (No focus on timing)
  • Day (5) – Rest day
  • Day (6) – 8KM run or walk at comfortable pace (No focus on timing)
  • Day (7) – Rest day

Congratulations, you have made it to the last week of your training plan.

  • Day (1) – Start with a 30 minute run at a comfortable pace
  • Day (2) – 5KM run at comfortable pace
  • Day (3) – Another 30 minute run with no focus on distance
  • Day (4) – 5KM run or walk at comfortable pace (No focus on timing)
  • Day (5) – Rest day
  • Day (6) – Rest day
  • Day (7) – Rest day
On last 3 days before the race, focus on carb loading (refer to prerace checklist under info).
Now go out there and give it your best shot. You are race ready 🙂
  • Your goal is to finish the race, not to beat others. It’s quite natural to have a tendency to race with people in the beginning of the course. But remember, you have a long way to go. If you don’t maintain a sustainable pace, you will tire yourself out.
  • If you are a first timer, please understand that its perfectly alright to walk the entire course. Your best bet would be a series of runs and walks with no or minimum stops in between. 
  • Wear comfortable used running shoes and drink water when you are thirsty.
  • Energy bars or chews in between the race will help in improving your performance.