Complete your event day dress rehearsal
In this phase you will reach the maximum mileage needed in your preparation to safely and comfortably complete your half-marathon distance. You will have 2 big volume weeks such that I know you will then be able to complete the half marathon distance. In order to mentally prepare yourself for the big event, do a little research on the course that you will be completing by reviewing the website. Find out the number of water stations that will be set up along the route and the approximate distance between each station.
*In light of the current Covid-19 situation and that most of you will likely be completing your Socitabank Half Marathon virtually, it would be a good idea to chart out where you may be able to find and refill water on your longest training run to mimic "event day". Look at the advice below and consider how you will have to alter the plan for fuel and rehydration to fit your chosen 21.1K route.
- By charting out the water stations it will give you a focus while you run, just as they will during your event. Try to start with a plan to run from one water station to the next, with your walk breaks at each station.
- The official event website should list what will be provided at the water stations. Some, for example, offer water, or sports drinks and occasionally some sort of fuel replacement bar.
- Remember this is fun! Our goal is about covering the distance, and if you find you need to walk sooner than the water station, take your breaks when necessary.
- Run Easy Program: You have been alternating jogging stints of 10, 15, 20 and 30 minutes, with 1 minute of recovery walking so you can be relaxed, and will be able to run for the duration that is most comfortable.
- Run Stronger Program: You are truly reaching a new level of fitness both with your volume (the longer runs) and your brisk intervals… the brisk intervals take your pace above your “talking pace” so that you will now be learning how to relax and be more efficient at your half marathon pace.
- Sometimes you will go through periods where you will feel great and run 20-30 minutes or longer, other times you may have a stint of running that doesn’t feel great. In both programs, when this happens and you are not comfortable, you might be better off stopping, and taking a walk break or stretch break. Even a few minutes can make a big difference to settling your system and finding your rhythm again. *Avid runners remember you can always go to magical 10-and-ones or take a walk break at any time if it might feel better.
- There will be some of you who will take a very methodical approach, sticking to a set amount of running 10, 15, 20 or 30-minute stints with a 1-minute walk break. What’s important is finding what works best for you. Remember there is no right or wrong way to approach the finish line.
Lynn Kanuka is SportMedBC’s RunWalk Coach. Lynn is perhaps best known for her 3,000 metre bronze medal win at the 1984 Los Angeles Olympics. Lynn's passion for over 20 years has been to inspire people of all ages and ability levels through physical fitness; to take steps toward better health, achieve personal goals, and be active and happy.