Page 93 - Healthy food

Fitness

WEEK 1 WEEK 2 WEEK 3 WEEK 4
MON Rest/X train Rest/X train Rest/X train Rest Do your eating prep, too
Focus on eating a healthy, balanced
TUES Session 1, 2 or 3 Session 1, 2 or 3 Session 1, 2 or 3 Easy 20–30 min diet throughout your training. ‘You
(see Nina’s (see Nina’s (see Nina’s run may find you’re more hungry than
coaching notes) coaching notes) coaching notes)
usual, especially the day after a long
WEDS Rest/X train Rest/X train Rest/X train Rest/X train
run,’ says Nina. ‘Eat according to
hunger, but try not to overeat.
THURS 3 miles steady 3 miles steady 4 miles steady 2 miles
pace pace pace steady pace ‘Straight after a training session
your muscles are depleted of
FRI Rest Rest Rest Rest
glycogen, so replace it with a
SAT 7 miles 8 miles 9 miles 10 miles drink,’ she says. ‘Something like
easy pace easy pace easy pace easy pace chocolate milk is ideal – a mix of
SUN Optional 2 mile Optional 2 mile Optional 2 mile Optional 2 mile protein and carbohydrates. Or a
easy run/rest easy run/rest easy run/rest easy run/rest glass of milk and some almonds,
or a slice of malt loaf. Look for
maltodextrin as a first ingredient in
WEEK 5 WEEK 6 WEEK 7 WEEK 8
a recovery drink.’
MON Rest/X train Rest/X train Rest/X train Rest. 30-min Eat a good meal the night before
sports massage
your race and a carbohydrate-rich
TUES Session 1, 2 or 3 Session 1, 2 or 3 Session 1, 2 or 3 Easy 3 miles breakfast (like porridge) early on
(see Nina’s (see Nina’s (see Nina’s
coaching notes) coaching notes) coaching notes) race morning. ‘Always practise this
in training,' says Nina, 'and stick to
WEDS Rest/X train Rest/X train Rest/X train X train (max foods you know are easily digested
30 min)
and work for you.
THURS 3 miles steady 3 miles steady 3 miles steady Rest ‘Most runners won’t need to take
pace pace pace
on nutrition during a half marathon
FRI Rest Rest Rest 2 miles easy pace – just stay well hydrated by drinking
to thirst. Avoid sports drinks at
SAT Rest 10 miles Optional 2 mile Rest fuelling stations during the race as
easy pace easy run/rest
they can give you tummy troubles if
SUN 11 miles Optional 2 mile 6–8 miles easy RACE DAY you’re not used to them.’
easy pace easy run/rest pace

O Two key areas that fit easily into a Race-finder resources
schedule and really help all runners are O runbritain.com/races
working on your balance (proprioception) O goodrunguide.co.uk
and strength training. To work on O findarace.com
balance, simply try balancing on one O runforcharity.com
leg for a minute (while brushing your Visit healthyfood.co.uk
teeth or waiting for the kettle to boil, for to download pdfs of
instance). Once you’ve achieved that, the three plans
make it harder by closing your eyes.
O When it comes to strength work,
pay particular attention to your glutes.
Try exercises like the clam, side leg lifts,
the bridge and donkey kicks. Ask your
physiotherapist or a gym instructor to
show you, or look them up online.
O On the big day, run your own race and
don’t get carried away with the crowd.
Nerves and adrenaline make it easy to set
off too fast. Stick to the pace you’ve found
comfortable in training until mile nine or
10, then pick it up if you’re feeling good.

FEBRUARY 2018 HEALTHY FOOD GUIDE 93