If you are training for a specific event, there is more to the training than just building up your running fitness.
A large part of running in events is learning how to deal with the mental stimulation or stress that these events create.
You don't want to be at the start line and have all your hard work wasted because you worked yourself into a state of panic.
If you are training for a half-marathon, enter into a few 10km events.
By exposing yourself to events, you become conditioned to the hype.
You get used to the butterflies in your stomach and you learn to use that as a positive addition to your race readiness.
You are there for you.
So set yourself up for success and get out there as much as you can.
As for me, I have managed to get back up to 40minutes, which is good progress after my injury put a slight hold on my regular training.
Still taking it very carefully.
Please note that this guide has been specifically designed for Donna (pre-injury). The training guides for the half-marathon, 10km and 5km events are more generic.
For the non-runner the first step is always the hardest - making the decision to do the Festival of Running. If you have health doubts, check with your doctor but, as Arthur Lydiard pioneered and proved, jogging is good for you. It is essential that everything you do - walking, jogging or running - is at a level that allows you to carry on a conversation.
If you are too puffed to talk, you are going too hard. The programme is aimed at helping you run your chosen distance, not race it.
The Ascot Park Hotel Southland Festival of Running will be held on November 17.
To sign up, see southlandfestivalofrunning.co.nz.
Park Hotel Southland Marathon
Sunday: 75min easy
Monday: Very easy 30min
Tuesday: 60min easy
Wednesday: 77min easy
Thursday: 40min easy
Saturday: Harriers, handicap 5 event at Fosbender Park
Allan White Sports Shoe Clinic Half-Marathon
Wednesday: 40 to 60min
Other days: Nothing or brisk walk. Jog if you can, walk when you want, rest when you feel like it. If you want to go for longer, do so (providing you do not get puffed or tired) or do less if you need to.
McDermotts Coachlines 10km and Sport Southland 5km
Sunday: 30 minutes
Monday: 20min, running a little bit faster three or four times for 60m or so, but staying relaxed, with a walk of the same distance between each. These are called strideouts. By keeping them to 60m or less, there will be no strain, and you should not get puffed or tired.
Thursday: Brisk walk of 20min or longer
Saturday: 20min plus 4 x 60m strideouts.
The event is brought to you by Athletics Southland and Sport Southland.
- © Fairfax NZ News