TRAINING TIPS
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The experts at
Runna have put together their top tips for getting the most out of your summer of racing especially if you’ve got multiple events lined up in the upcoming months.
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Runna is the number 1 rated running coaching app to help anyone train for any running goal from a faster 5k to a marathon or even an ultra marathon.
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Use code RUNTHROUGH for a 2 week FREE trial!
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First up we want to think about PRIORITY, normally when we think ahead to a sequence of events we need to choose our ‘A’ race. This would be the one we’re choosing of most importance and the one we want to focus towards specifically. Should this be a marathon for example, it can work very nicely to do a set of shorter events in the run up to this.
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Specifically a half marathon would be a great way to test out running at our target marathon pace and also familiarise ourselves with our fuelling strategy. We would need to get more comfortable running within the excitement and adrenaline of a race.
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By understanding the importance of each race to us will mentally help us to be able to workout which can be used as productive training races and also where to put a taper into our training schedule. Tapering is the process of reducing one’s mileage and intensity towards a race to help us to be as fresh as possible and perform to the best of our ability within that race.
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Working out how to work one’s tapering period into a racing calendar can be complex, particularly for the reason that if we’re doing multiple events, we don’t want to spend the whole time both tapering and then recovering from races as that leaves us no window for productive training…
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By choosing an A race means that we can potentially avoid or have a shorter taper process towards those other ‘B’ or ‘C’ races. A Deload week is one within a period of training where we take an ‘easy’ week to allow our body to recover from a period of training, reducing the intensity and mileage in a similar way to that of a taper, before then returning to the normal build of training.
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Something Coach Ben likes to do, and something that we recommend to a lot of our athletes at
Runna, is to utilise the freshness that a taper week as a way to do a time trial or ‘B’ race.
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This way we can see where our fitness and training is up to, we go into this big effort slighter fresher than the normal flow of training, while also not compromising on the block of training towards our ‘A’ race. Should you have any questions about planning your season of racing ahead you can chat to the coaching team at
Runna at any time through the ‘support tab’ inside the app.
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For your first 2 weeks of FREE coaching from their amazing coaching team, including British Olympic Marathon Runner
Steph Davis, use code
RUNTHROUGH after downloading the
Runna app.
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For anyone looking to join us at our run club sessions, please see details below:
Clapham Common – The windmill
Monday’s – 7pm Start
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Media City
Tuesday’s – 7pm start
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Email us if you would require more information, or do check out our Instagram page for more details!
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Sean Conway is an adventurer and endurance athlete who over the last 102 days has set a new WORLD RECORD for the most amount of consecutive iron distance triathlons. Since April 10th Sean has been swimming 2.4 miles, cycling 112 and the running a marathon EVERY DAY! Ben Sheppard headed down on the final day to help out and witness the INCREDIBLE moment Sean completed one of the greatest feats of human endurance EVER!
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WATCH HERE!
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Plus, get up to 30% off Brooks right now in the Sportsshoes.com Summer Sale – SHOP NOW!
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NUTRITION ADVICE
For many of you, race-day will be coming up soon and it is best to plan ahead! Fuelling is the key to a good race, so make sure you are prepared for anything! Best of luck!
RUN TATTON PARK 5K & 10K – Wednesday 2nd August –
ENTER HERE
DORNEY LAKE EVENING TRIATHLON – Wednesday 2nd August –
ENTER HERE
REGENTS PARK 5K & 10K – Saturday 5th August –
ENTER HERE
DORNEY LAKE TRIATHLON – Sunday 6th July –
ENTER HERE
DORNEY LAKE 5K, 10K & HALF MARATHON – Sunday 6th August –
ENTER HERE
NOTTINGHAM RUNNING FESTIVAL – Sunday 6th August –
ENTER HERE
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RUNTHROUGH KIT
See a wide range of brand new custom designed items from shorts and tops to caps and sock.
Reflective’s and socks are hot this week! With a rebrand and refresh of stock – we are always looking for feedback on what our runners need!
See the full range of RunThrough Kit HERE.
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WHAT’S YOUR STORY
Running is one of the most inclusive sports there is and we want to hear about your experiences! Do you run for charity, to keep physically fit and look after your mental health or just because you love it and you can? If you’ve got a story to share, we’d love to hear it.
Drop [email protected] to share your story and see it featured on our website and social media.
VIDEOS, PODCASTS & PLAYLISTS
Catch up on what the RunThrough Community has been up to with another RunThrough Chat episode with number 159 with Emma and Abby – HERE.
Our very own Matt Wood and Head Coach of New Levels Coaching, Lewis Moses, talk all things running to help inspire, influence and educate on the thing we love the most. – LISTEN HERE.
Our very own Lucy Harfield has started her own podcast – Pinch of Positivity. The podcast hopes to keep it real, talks straight and offer a fresh perspective on how to find the bright side of life – LISTEN HERE.
You can also find the next RunThrough Running Playlist on Spotify HERE.
REVIEW US!
We have recently added RunThrough to Trustpilot, a review platform open to everyone. We would like to invite you to share your experiences to help others get a real feel and understanding of what RunThrough is all about.
