Build up your training gradually until you’re able to run 30 minutes comfortably. If you’re at the point where you can comfortably run 15 minutes without walking, you can then aim to increase the duration of your workouts by no more than 10% per week. Over time you can gradually reduce the duration of your walking sections, as you get fitter. To achieve this low intensity, you may need to include some walking sections in your runs – there’s nothing wrong with that. Most of your runs should be done at an easy chatting pace, to reduce the risk of injury. Are there multiple hills? Is part of the course off-road? You can incorporate these elements into your training if you know about them in advance.Start by aiming to run two or three times per week, for 15 minutes per session. Visit the race website to see a course map.
Try to find out which sports drink will be offered on race day to test it out in advance. You may find that water works best for you or you might try a sports drink for longer workouts. You can use long run days or even shorter runs to find out how your body responds to different fluids. Experiment with hydration during training.Then choose the outfit that works best and prep it the night before your race so it is ready to go in the morning. On your long-run days, wear the gear that you might wear on the day of the event, taking weather conditions into consideration.
Test gear in advance so that there are no surprises on race day.Familiarize yourself with the basics of a balanced diet and try to include a variety of foods in your meal plan. You'll need lots of nutritious carbs to provide energy, healthy fats for satiety, and plenty of protein to support muscle growth.
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