- REHEARSE EVERYTHING IN TRAINING
Whether it relates to drinking on the run, eating on the run, footwear, running attire, running surface/terrain, pre-race meal, etc – practice in training beforehand, everything which you plan to do on race day. It’s better to find out that something doesn’t work for you on a training day, than it is to discover it on race day.
- EMPHASISE RECOVERY
The highest rates of injury and overtraining occur in the final stages of the build-up. This is due to the fact that your training volume is at its highest and fatigue has accumulated from the training that you have undertaken to date. Whether it is sleep, good nutrition, limiting stress or a fancier method – be sure to incorporate sufficient recovery into your weekly routine. Check out this week’s Instagram stories for an in-depth Q&A on the topic.
- RUN AT RACE PACE
While running at marathon pace may not always be the most effective method of inducing significant aerobic adaptation, undertaking a certain amount of running at marathon pace during the specific preparation phase is crucially important. Running at marathon pace improves both your feel for that pace, as well as your efficiency at the pace.
- PLAN YOUR TAPER CAREFULLY
Tapering is the trickiest part of your marathon plan to successfully execute. Plan it carefully with the default position of ‘less is more’.
- TRAIN AT THE SAME TIME OF DAY AS THE RACE
Training at the same time of day as the race can positively impact your result, given the important role our circadian rhythm plays in our performance, Also, if you are preparing for Dublin, then don’t forget to factor in the clock change – 9 o’clock will really be 10 o’clock as far as your body is concerned. Interestingly, the science also indicates that one of the windows of optimal performance occurs approximately 3 hours after waking.