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Preparation Training 

 

Finding a training plan

Welcome to week 2 of our Run Killarney preparation column! There are a number of training plans available on runkillarney.com for both the 10k and half-marathon. I strongly recommend that you use a training plan. Although I’ve been doing races for over a decade, I still work through a training plan. Once it’s written down, it’s harder to avoid it. But don’t just pick the first one that you see, read through it and see if it is going to work for you. Make sure that the times and days of the runs are practical for you, and if not, adjust accordingly. Like every plan, it must be achievable.

How to approach training

The two most important factors to consider are ‘building slowly’ and ‘variety’. Building slowly means that you need to take your time adding in the mileage week over week. If you try to ‘cram it all in’ in the last couple of weeks, like the Leaving Cert, you will pick up an injury. Your body needs time to adjust and recover before pushing on further. The key here is rest. Rest after your runs allows your body time to prepare for your next runs.

Variety will become important as you go further into your training. If you go with the same type of runs, over the same routes, you will quickly get bored and give up your training, or start to skip sessions. Change it up……rather than doing all runs at the same pace, mix in some shorter distances at a faster pace. These will have a huge benefit to you down the line, as well as keeping things fresh. There are lots of different training runs, some might feel tough, but the next run after them will make you feel like a ‘super hero’. Try researching tempo runs, strides and hill repeats.

Other training tips

  1. Where possible, run with friends or a running group. There’s nothing like company to keep you going
  2. Train for what you plan to do on the race day, e.g. if you think you might want to use energy gels during the race, test this during training
  3. Training isn’t just about running. Try different foods before and after your training sessions to see which work best for you
  4. Get comfortable in your gear. Once you’ve settled on runners / shorts / top, don’t change late into your training……and definitely not for the race. Train in your race gear.

Places are filling fast for Run Killarney so don’t miss out – sign up at www.runkillarney.com

Tip of the week!

There are tonnes of running apps out there that can help you on your training journey too – even for just mapping and tracking your progress!

 

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