Preparing a race

A race is prepared in phases, over a length that grows with the distance: 6 to 8 weeks for a 5 km, 8 to 10 for a 10 km, 10 to 14 for a half marathon, 12 to 20 for a marathon.

• Base: easy volume, strides and some strength work, for endurance and sturdy legs.
• Build: the key sessions arrive: intervals, tempo runs, longer long runs, blocks at race pace.
• Peak: the 2 to 3 most specific weeks, with your longest long run and race-pace work.
• Taper: 1 to 3 weeks of reduced volume before the race, keeping some intensity.

Throughout, about 80 % of your kilometres stay easy, volume rises by no more than about 10 % a week, and every 3rd or 4th week is lighter.