Getting ready for a 5km and 21km running race

1) Gear up properly and sufficiently - This means to begin your training regime in the correct attire, placing special emphasis on your running shoes. Your feet will suffer from repeated stress due to the pounding of your feet against the concrete. Get running shoes that suits your feet type and running style, not one that is pleasing to your eyes.

2) Have a plan before you begin - A proper training plan and timeline has to be drafted prior to starting your training regime, or else you will be clocking unnecessary miles. In a worst case you might over-train and suffer the onset of injuries. Make sure that the training plan is catered to you, to match your current fitness level.

3) Always listen to your body

4) On average - any individual who is contemplating taking on a race distance (excluding serious athletes at this point) should put sufficient focus to building a proper base so as to allow the body to adapt to heavier training loads both in the mileage and speed departments over time.

5km - 5km is a good distance for runners to gradually ease into. Start of with short easy jogs of about 10 - 15mins before slowly progressing to timed runs of up to an hour. Once you can sustain runs of about 40 mins to an hour without stoppage, you can slowly introduce speed in variations such as tempos, fartleks, track workouts, etc. Keep in mind the need to simultaneously maintain total body fitness and core strength.

16.8km - The need for increased mileage is necessary as most average runners will take more than an hour to complete. The need to allow the body to adapt to continuous running that may extend beyond an hour is necessary, especially if we take into consideration the depletion of stored glycogen and the need to replenish or train to efficiency to prevent undue fatigue.

21km - The classic half marathon distance requires preparation in both mileage and speed, but be careful not to over-train. More does not equate to being better! Pacing becomes crucial and this comes with running experience.

Remember : NO one method suits all athletes.

A week comprising of between 3 - 4 sessions should be sufficient for the average athlete.

A gauge of 4 months of training is suggested (taking into consideration that the individual has both working and family commitments and obligations). This also includes some buffer time in case of illness, injuries or any other factors that might affect your training programme.

Key:

Base – This phase emphasizes easy miles, but don’t confuse base training with fitness running. You’re building a base by increasing miles and adding some speed
and strength work.

Mileage - “Some like it more some like it less ....I like it just nice...” The mileage that you need depends on the ability and condition / quality of the runner.

An increase in mileage will definitely improve general performance but if it is not controlled and overdone, it will have negative effects on performance.

For an average individual, an average of 20km(5km) to about 90km(42km) should be sufficient. This is just a default gauge and you’re adviced to seek a coach’s opinion to
suit your current fitness level.

Easy run – An easy run is about developing and maintaining your aerobic fitness. Your heart rate should be around 75% of your maximum throughout your run and it can
reach 80% towards the end of your run.

Speed – Preparation means strengthening the body for the fast running to come. You continue to build endurance through long runs, but a few of your easy days become
tempo runs. Tempo runs are designed to increase your stamina. They last between 15 and 30 minutes and are run between your 10k and half-marathon race pace.

Track intervals are your 200m – 1km workouts. They are designed to improve your speed and should be done faster than race pace.

Follow these training tips and get ready for the biggest adidas King of the Road race happening October 23 at BGC! Register and pay online at www.adidaskingoftheroad.com or pay cash in adidas stores now until Sept 30, or while race slots last. Find adidas Philippines on facebook for details. In partnership with Powerade, Viva!, Manulife, and adidas Eyewear exclusively distributed by EO-Executive Optical.