. The competitive instinct is strong, and fun runs are still races in the minds of many participants. Nevertheless, a fun run is ideal for a first-time competitor, the lowest rung on a ladder that might lead all the way up to the marathon and beyond. Do one or two
are and therefore what to emphasise in your training. A good way to do this is to note your personal best times from 1500m to marathon and compare them with equivalent times for different races using this race time calculator. If your PBs are comparatively better
-strengthening exercises. This isn’t necessarily true. A specific weight programme targeting your legs could reap a huge race dividend, particularly over longer distances. If you run a marathon in 3:30, for example, at a rate of 180 steps a minute, during the entire race
is the perfect time to plan. "Sitting down and planning for both the lead-up to the race and the race itself is a great idea," he says. "It will help increase your confidence and the likelihood that you'll hit your race goals. It will also improve your focus
the first 200 metres.5. Run an even pace There are several ways to pace yourself in a race, but the method considered most effective is running at an even speed throughout. If, for example, you are aiming for eight-minute miling in a marathon, the first few
‘How should I pace my race’ for some race-day tips.Problem:What time should I aim for?Solution:If you’re a complete beginner, start with conservative goals. To give yourself a ballpark 10K target, see how far you can run at a lively but sustainable pace
of the reasons why long-distance events are no longer seen as an unattainable goal for newcomers. Planning aheadSo what's going to happen further down the line? If more and more people are setting their sights on long-distance racing as soon as they get a whiff
race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial. Day Session Distance Pace Time Intensity Mon Easy 4M 7:45 31 mins 3/10Tue Speedwork 4 x 2K
Throw yourself into something new If you're struggling to get motivated, do something different. I had a nightmare Cardiff marathon, but the next 'race' I did was the Sodbury Slog - 9 miles or so of mud, fun and forumites. Again I've struggled since then to get
goal. If it’s a time target, focus on the importance of controlled pacing. If you just want to prove that you can finish a marathon, you can be more relaxed. Focus purely on enjoying the moment. Remind yourself how lucky you are to be in good enough
