Training is essential to running a good race. There are plenty of ways to do this. If you are the type who is driven and works best solo, there are a slew of training plans available online for free.
Free training plans
If you want impersonal and free training, check out training plans by Hal Higdon. They are tried and tested by millions around the world and are categorised by novice/intermediate/advanced level:
Top 5 things on your mind
- Excitement at what you are about to achieve
- Pace yourself
- Hydrate sensibly. Not too much, not too little
- Listen to your body
- Finish strong
Top 5 things on your self
- Dri-fit clothes
- Cap and or sunglasses
- Strong sunscreen
- Running shoes you are used to
- Race bib
Top 5 things in your bag
- Change of clothes
- Comfortable sandals, for after the run
- Water for the journey back
- Aspirin (if you have a dehydration headache)
Top 5 things to do
- Get a pic! You’ll love to look at it later
- Chat with team RFL. We’re a fun bunch!
- Take a look around the various stalls
- Thank the volunteers. These boys have been circuit regulars since 2007
Top 5 things to NOT do:
- Wear new gear—shoes, clothes, anything. If it isn’t field tested, don’t use it.
- Party the night before: retire early. The bane of tenured runners is the worry that someone will call post 8 pm the night before the race.
- Forget race essentials: don’t leave your bib with the timing strip at home. Whatever you do, DON’T do that. That’s the end of the race for you, if you do.
- Experimental eating: don’t eat anything unusual the day before the race. A good system to follow is to eat homemade, gentle food like dal & rice.
- Run with baggage: don’t carry a big bag with you while running. Water, electrolytes, nourishment on race route will be taken care of. Do bring prescription meds that you think you might need. Bring music if you’d like.