Overall Strength:

Runners work hard on training their legs but should not neglect your core-stability which combined with some focus on upper body strength is proven to assist when looking for a step up in performance. Make a plan and set yourself goals; use a Training Running Log and ensure a short & simple daily routine is added. The essential part here is regularity so a short and sweet core stability and overall upper body work is sufficient to complement your running training for the overall desired strengthening. This need not be too arduous, just regular and structured. Purchase some core stability equipment, a wobble board, a gym/swiss ball and a few or adjustable free weights. Allocate 10-15 minutes a day (even in front of the TV) to build up sets within these 3 components gradually. On alternate or non-running days commence a simple 10 minute routine of press-ups, arm curls, pull-ups, sit-ups. Concentrate on the technique rather than increasing weights. Keep your focus during the time you have set aside for quality returns. Small increases as strength and conditioning improves can be tracked by reference back to your running training log.

Motivation:

When training for a race there are a few things you can do to keep yourself feeling fresh and motivated. Vary your workout location - The same old route can become tiresome so have a few similar distances or loops in mind; even reversing your loop can completely alter your state of mind and propel you. Also try to find regular and reliable running partners who are of a similar standard or who can push you when required. Lower level partners can be good for low impact recovery runs so ensure that when you need that something extra you have some options available. Study your running training log during your lunchtime at work and use the data as an inspirational tool whether this data is positive or negative. Think positively about your goal and set your mind firmly towards what you want to achieve.

Tired running footwear, running kit & running mind:

You will be tuning in and listening to your body throughout your training sessions, undoubtedly, but make sure that at least a month before your event you inspect your running shoes and make a decision as to whether it's time to change them, do this away from your training with a clear mind and fresh eyes. Will they last throughout the rest of the training programme and the event itself? It may well be that you have a guide as to how long you have had your trusty runners or how many miles they have clocked up since new and if you record these on your runners training log it will remove any doubt. Trust in your senses, instinct and experience and if required also seek advice from a specialist running shop.

At the same time in order to avoid any last minute event distractions list your kit and ensure you have sufficient supplies and that your other kit required is still effective.

Think:

• Running socks - blisters
• Base layering - temperature control and comfort
• Sunscreen, Sunglasses, cap - safety and comfort
• Hat and gloves - temperature control and comfort
• Bag and post event clothing change - Speed of cool down and comfort
• Heart Rate Monitor and Stop Watch, Timing equipment - Optimum performance and data accuracy
• Hydration - performance

Training not just running:

If you are an experienced runner at this particular distance you will know what you have had to put into your training to achieve what you have to date. You will have an idea of how you might change things to achieve this and will have worked out a plan yourself or sought the advice of a coach at your club or online perhaps. Follow your plan of course and ensure that if your aim is to improve then you will need some kind of change in your training to achieve this. A quicker time will of course require an overall increase in speed. This is built on the foundations of your base strength and running miles on the clock. Basically once your legs and lungs are comfortable with steady running you are developing your upper body and core strength the next stage is to introduce some interval training sessions into your running. This may be where a slightly quicker running partner assists you or you use countdown feature on your sports watch. Set and follow a pattern or intervals to significantly pick up the pace to get your legs used to moving quicker. As a very basic example, something similar to; Warm up sufficiently then set a time to run at a faster pace, say for 30 seconds; then slow down back to normal pace for the next 30 seconds and repeat this say 5 times before returning to complete the rest of your run at your normal pace. Use this or your own pre-planned interval running in set sessions thereafter. Monitor your performance by way of your training log information and see what this kind of training can do for your overall performance. Of course a more detailed and specific plan will be available and should be followed but the general idea is the same. A plan will also include different distance running and recovery runs. The plan should include previously mentioned core and conditioning and tapering down time as the event approaches.

Learn from your mistakes:

You can draw on other people's experiences and advice and do seek opinion, but ultimately you know yourself better than anyone else. Take time to analyse what you have done previously in training and in the event itself and work out ways in which you might be able to improve on this. Try different things out. Visualise your previous races/events and question what if you did something differently this or next time? Would you follow someone else's lead or run your own race? Would you pace differently given the course or weather? Are you better in different sectors, conditions, leading out yourself? Take note, remember and try to make improvements based on your past experiences.

Be careful:

Increasing your training too much and you run risk of breaking down with injury. Try not to do too much too soon. Your planning is an essential part of your training. Whilst you will feel different when changing your programme and increasing intensity, adding speed work, you do need to also keep a close eye on what is extra exertion and what is the start of a problem. If you do think that you have a muscle twinge or pull, then exercise caution. Seek advice or get some treatment and stop running until it heals. Take on board any advice received and make a decision. Revise your plan if you think that the increase in your training was too much too soon; learn by your experience and discuss with your coach, your club, other 10k runners, and if they are willing to share then ask the faster club members about their own training journeys and experiences. Have regular recovery sessions or rest periods. Combine a rest period with a sports massage. Self treat/massage yourself or use techniques or products which aid recovery of which there are many, e.g. recovery tights/massage aids/recovery socks/ice packs/hot cold therapy packs. The same applies if you catch a cold - rest until you feel better.

Course profile:

In your last month of training, it's time to think about the race. Spend some time researching the course - find information in the race guide, on the race website or in running magazines. If the course is known to be hilly, you should try to include some in your training runs. Check that you have your stride pattern set for running and up and down hill in a race and stick to your style. Make sure you know when you may have to put in some extra effort so that you do not burn yourself out at a crucial stage. Try not to be hit by any great surprises.

Keep hydrated:

There is always debate over how much, when and what to actually drink. Essentially there are some ground rules and as an experienced runner you will know the importance of and the rules of hydration. Make sure that you learn from you past experiences and any mistakes you may have made. Training is the time for trying new things, refining your hydration strategy or type of drink that works for you; and then practice the drill. Keep on researching, discussing your thoughts with others and testing possible solutions. Analyse the results. Don't try things for the first time on race/event day. Once happy with your hydration strategy make sure you can put this into practice on the day. You should know about drink/feeding stations on the course and know that you can carry water/your drink or get hold of it when/if required.

Nutrition:

Set yourself a diet based on what you want to achieve and better still seek professional advice and really strip down what you eat into fuel rather than fodder. Simple changes can make a big impact on your performance and a professional can not only state the obvious such as your Fruit & Veg intake but also the correct combinations and amounts of Protein and Carbohydrates for energy, muscle repair & recovery. You could actually be holding yourself back by eating the right foods but at the wrong times. You could be just eating the wrong things altogether or be intolerant to certain additives, products or substances. You could well need supplements or indeed be wasting your time, money and effort on supplements not required. Take the time even if it is some research yourself and pit any changes against your training log performance.

Build up:

Approximately 3 weeks before the race, check out the kit that you intend to wear on race day. Make sure that any new shorts, vest and socks not only look good but still feel comfortable. If you have new running shoes they should now be very comfortable. The increase in the length of your speed-work should mean that your heart & lungs will now be benefiting from the high quality/good training you have completed.

Tapering down:

The week before the race should still include some quality, short distance running not forgetting that the tapering down period is a critical part of training. Give your body and mind a chance to rest, recover, and prepare for your race or event. Take a couple of days off before the race! Do some light stretching and increase carbohydrate consumption.

Race day:

Don't eat anything for at least 2 hours before the race. If it is hot, drink (sip) plenty of water before the race. Get to the start area in good time so that you can find out where everything is located - the toilets, baggage, assembly and start areas. Ensure maximum calm and remain cool, collected and focused on the race. Warm up for 15 minutes before assembly time and then try to stay warm, loose and relaxed until the start.

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