The definitions of Hard and Easy will differ depending on your Sub-Peloton. So please read the guidelines below:
Sub Peleton 1 (FAST runners): HARD = 9.30 – 10 min/miles; EASY = 10-10.30 min/miles.
Sub Peleton 2 (MEDIUM-paced runners) HARD = 10.30/11 min/miles. EASY = 11-11.30 min/miles.
Sub Peleton 3 (SLOW runners) HARD = 11.30/12 min/miles. EASY = 12/12.30 min/miles
(during MDG you will be aiming to finish around 45 mins after Sub Peleton 1 runners)
HILLS: Due to the elevation of the MDG route it is sensible to introduce specific hill sessions into your training. Ensure that you warm up for at least 10 mins then run hill repeats until you have covered the required distance, push the pace on the way up and use the downhill for recovery. It’s up to you whether you choose short and steep with a fast pace or longer hills at a more steady pace or alternate between the two.
HARD SESSIONS: Try to push the pace so that you are at max effort for the duration, particularly on short runs.
REST: Rest is essential and without it you will be embarking on your neXt session with very heavy legs. Consider introducing a recovery shake and aim to take within 20 mins of finishing your back-to-back long runs.
“Having completed the 2015 Marathon De Gwyr, I thought I’d share some of the things I learned along the way. Hopefully these will help you get the most out of the event. Good luck! Julie.”
- Formulate your goals in advance: Is your aim to finish ahead of Darth or just to complete the event with a smile on your face and blister free feet? Either way, if your goal isn’t clear your training is likely to be less focused.
- Make choices/sacrifices: Although enjoyable, the MDG is a seriously tough event with minimal recovery each day. Your training will need to reflect this, so it’s important to prioritise training ito get the most out of it.
- Stick to your training plan: Adapt your training plan if you have to but try to stick to it as best as you can. There will always be ‘issues’ in the way but now is the time to be disciplined and focus on the end goal. A great way to facilitate this plan is to break the runs down into 2, running once in the morning and again in the evening. Compromise should not become a habit.
- Remember why are you embarking on this challenge: Keep your eye on the end goal and your reasons for taking part. This will help you to stick to and push you through your training.
Other things to consider
- Equipment: As with all events, practice with your kit and don’t try anything new in the run up to the event. As helpful as kit is, it won’t counteract a lack of training, if you’ve trained properly there shouldn’t be any nasty surprises come race day.
- Hydration and nutrition: MDG is run during the warmer months and during the hottest part of the day, Practice running with a camelpak and test what works for you in advance. There were many different but successful approaches to this last year, some took water and salt tablets whilst others carried readymade hydration drinks of their choice. Either way, be confident that you have trialled and determined what works best for you during training.
- Train specifically: The MDG is hilly and multi terrain. It is essential that to the best of your ability your training routes reflect this, running on different surfaces and on hills will help you get through the event injury free.