Here you get training tips from middle distance runner Andreas Roth. With only a few weeks left before the big day, it's time to put the last pieces of the puzzle in place! All training that has been done so far will be focused on the race in what is called a "form peak". To be as ready as possible to pre stereo, it is an important thing to train in the last weeks; Train at your competitive speed!

Conduct sessions with konkurransefa rt
I guess most of you have a time goal you want to run under? Calculate the average speed you need to maintain to reach this goal, and train at this speed. The more kilometers you have run at your specific speed, the more comfortable and economical you will be at this pace. Enter some hard sessions where the goal of the session is to run x number of kilometers continuously at this speed. It can be 1/3 - 1/2 of the distance you will compete in. If you are an experienced runner, the distance on the session can be even longer. This is going to be a tough session! This means that you should be relatively rested before the session, and give your body plenty of time to recover afterwards. The last hard session can be run 5-7 days before the race. The session can be done as an interval session, but continuous running is the most specific.

Make necessary preparations
During these sessions, it can be smart to test what kind of nutrition you easily get in you while running (and which does not give you stomach problems). When competing on distances that last for a long time, it is extremely necessary to replenish your energy reserves along the way (even if you do not feel empty or hungry). Test out which gel, energy bars or drink you prefer. Feel free to run the session in your competition equipment, so that you know that you are comfortable in it (especially the shoes).

Recovery
The last days before the competition (4-5 days) it is important to give the body time to recover. It is the combination of tough / specific training AND REST that triggers a form peak! Only light jogging every day. No more. If you feel that your body is very tired, you can take a day off.

Written by: Andreas Roth

Intermediate distance runner
Team Lewandowski