Preparing for a running event is a great way to boost your weekly training and provide renewed motivation. We’ve put together a guide with tips and advice on how to train for a 10km run, half-marathon, and marathon race.
Training and Preparation for An Event
Learn How to Train for Upcoming Running Events
Choose an Event
Distance: First and foremost is selecting the right distance for you. If you've never run in an event you may want to start with a 5k before taking on longer kilometres. If you're ready to tackle a marathon, have you factored in enough time to train for it? Starting with a half-marathon or a shorter distance could be best if the training timing is short.
Terrain: Take into consideration the course and what kind of terrain it will cover. Are you signing up for a race mostly run on the road, sidewalk, or pavement? Rather is the event entirely on the trails? Knowing this is important for your training along with the type of shoes and other gear you'll want to have prepared.
Timeframe: If you’ve got a running event approaching, make sure you’ve got the timeframe set to achieve your goals and an ongoing weekly training plan designed. Make sure your running fitness plan is both achievable and realistic, while still getting you to race condition in time.
Design your training plan
Use our training plans to help design your weekly running schedule and to keep you motivated to achieve your goals. Read on to find the best training plan for you and learn how to be running event ready.
10km run training
Time to complete training: If you’re a beginner runner you’ll want to allow around eight weeks training to hit the 10km target – depending on your current fitness level.
What to aim for: For most everyday runners a 10km could take 35 - 48 minutes to complete. A beginner's time may be anywhere between 50 - 70 minutes. Regardless of experience, a 10km is an achievable distance.
Half-marathon running training
Time to complete training: It can be done in less but many half-marathon training plans will allow 12 weeks to reach the fitness required for the run.
What to aim for: Every runner is different but around 2 hours is a common goal for those training for a half-marathon. Being able to comfortably run 5km at the start of training is a good base for runners planning for a half-marathon to start from.
Marathon running training
Time to complete training: Most marathon runners will require 15 - 20 weeks of training to successfully complete the hard run.
What to aim for: Similar to training for a half-marathon, it helps to have some experience running before you start training for a marathon. An average finishing time sits within 4 - 5 hours.
Get equipped with the right gear
During your training and while running the event, you’ll need to make sure you have the gear to get the race completed. It’s also important to be using it throughout your training – you don’t want to try something new on the big day and find out it doesn’t work for you.
The best running shoes for your event
While you may have a comfortable pair of running shoes for training – they might not be perfect for your upcoming event. Running shoes are designed to withstand long hours of training but the more kilometres you put on a shoe, the greater the wear and tear. Keep track of the distance you run in your shoes and consider replacing them after 700 to 900 km.
If you're purchasing new shoes for your race, be sure to give no less than 3 weeks to break them in beforehand.
The qualities of your race day shoes need to fit the event, so to find the perfect pair you’ll need to be considering:
- Terrain: With a mix of on and off-road events across New Zealand you’ll want a shoe suitable for the surface. Trail and mud runs require shoes with more grip and protection underfoot.
- Speed: If you’re looking for speed on race day you might use a lighter weight shoe to your main training shoe. Lighter shoes typically support faster speeds but don’t have as much cushioning and protection, so you may want to keep these for shorter runs in training and for a race day boost.
- Protection and Cushioning: Different runners need different levels of support and impact protection. If you’re a smaller person who is light on their feet you can get away with a lighter weight shoe, while a heavier person might need extra cushioning.
Comfortable clothing
The right clothes for your race will depend on the conditions you’re running in, so plan your clothing ahead. You’ll need to consider:
- Socks: The right pair of socks to support your feet during your race, offer cushioning and prevent blisters.
- Clothing: Most runners wear nylon shorts or leggings to offer air flow and prevent rubbing. Look for shirts that are lightweight with moisture wicking properties.
- Jackets: Depending on where you’re running it’s important to have the means for warmth. Runners often use lightweight and waterproof jackets to keep them protected while also allowing good air circulation.
Tips for Training
- Mix up your schedule: Even though you’re training for a long distance running event, you’ll rarely ever run that entire distance as part of your training. Make sure your training plan is varied with days allocated to run a short distance, and days to run a longer distance. They’re both integral to work on your speed and endurance for the event.
- Get enough rest: Training for running events is demanding on your body, making it important to give yourself time to recover and regain energy. In order to not burn yourself out, you should have at least 2 days a week set aside for rest.
- Use techniques to stay motivated: Consider joining a local running community and participating in group runs. Or enlist in a friend who's also training for an event and keep each other accountable.
- Try tempo runs and interval training: These help to gradually progress in the distance you can cover. Learn more on how to increase your training distances.
- Challenge yourself to get faster: Having the next goal to work towards is always good for progressing in your training. Use sprint training and strength training to improve your speed. Follow our tips for how to run faster.
- Taper your training: Follow your marathon training plan to slowly decrease your training hours in preparation for your race.
Health and Nutrition
Hydrate your body
Pre-hydrate before a run, maintain your intake while running, and recover from your run with more fluids. In order to take in enough water while running, you should be drinking every 5km you run – or every 30 minutes.
Eat a healthy diet
Start your day with a healthy breakfast that will boost your energy. Carbohydrates, proteins, and energy-rich foods are integral to your dinner plate – make sure to be eating a well-balanced mix of meats, vegetables, and fruit daily.
Sleep
Make sure to get enough sleep as well – 8 hours a night is a general rule that you should follow strictly.
How to prepare for race day
Last but not least, for your race you’ll want to be prepared with some basics to keep your energy up and protect you from the elements.
If you’re running a longer distance especially, you’ll want to carry everything you need in a small backpack or belt. Consider taking:
- Water bottles
- Sunscreen
- Hat
- Nutrition
Whether it's 10km or a marathon, training for an event takes work. With the right training plan, diet and gear, you'll be well equipped for reaching your fitness goals.
