There’s nothing like signing up for a race or running event to keep you motivated, but when your spot gets confirmed well in advance of the big day, it can be hard to know where to start. Everyone knows that to be a good runner and hit your goals, you need to train. But most training plans are around eight to 12 weeks in length, so what should you do when you’ve got even more time on your hands?

The first thing to do is shift your mindset from what you should do to what you can do; having extra time to prepare for a race is an advantage, but you shouldn’t feel as if you have to stick to a strict plan. The lead-up to a big event can put a lot of strain on your body and mind, so now’s not the time to tire yourself out or do any form of structured training. In fact, starting too early can do more harm than good. 

“Starting training too early is essentially a recipe for burnout,” says Lillie Bleasdale, founder and head coach of the women’s running coaching collective PASSA. “Training is a stressor on the body and the body can only maintain that stress for so long before it says ‘enough is enough’ and forces you into a break, rather than leaving you the opportunity to take a well-deserved one.” 

In short, this time is better spent strengthening, consolidating and planning for the weeks and months ahead. But what exactly does that involve? And when should you transition from this pre-training period to race preparation? We asked Bleasdale to give us the lowdown. 

The length and intensity of your ideal training plan will depend on your previous running experience as well as the goal you’re trying to reach, so it’s a good idea to consult online running resources or speak to a coach before you dive into a solid period of training. However, says Bleasdale, a good rule of thumb is to start your training around 10 to 16 weeks before your race – with the higher end of the scale reserved for people who are tackling longer distances (such as a marathon) or attempting multiple races within a block.

“It’s always key to remember that your training block needs time for you to build and sustain mileage, work on specific sessions to help you reach your goal and give you time to taper back your legs. That’ll allow them to be fresh for your race day.”

You’ll also want to leave space for deload weeks – weeks within your training block when the length and intensity of your training decreases. This will give your body time to adapt and recover before you move into the next phase of training and help to prevent injury from overloading.  

If you’ve got some time on your hands, there are several things you can do to put yourself in a better place come the start of training and make the whole process a little less stressful for your body and mind.

1. Set clear goals

Everyone struggles with motivation from time to time, but one thing that can help you to stay on track is a clear goal. Your goal might simply be completing the distance you’ve signed up for, but being really clear about that goal will help you stay focused when things get tough.

You might also have additional ‘whys’ alongside that goal – for example, building your self-belief. “Jot these reasons down and stick them to your fridge or somewhere that you can look when you’re having a hard few days with your training,” Bleasdale says. “I often find that remembering your reason why helps to you to recentre and get out the door on tough days.”

2. Get organised

Training for a race or running event can take up a lot of time and energy, so putting a plan in place for the next couple of weeks or months will help you feel less stressed once you start and give you the space and time to still go about your day-to-day life.

“You want to make sure you have a plan in place to attack your goal as well as factoring in any key social events you’ll need to work around,” Bleasdale says. “You don’t want to end up having to say no to fun things during your tougher training period, as this is when you start to resent the training. Instead, try to weave your deload weeks around the weeks when you know you may have more social activities on.”

3. Make sure you’re well-equipped

The last thing you want is to start your training block and realise that your running vest isn’t secure, or your new pair of shorts don’t fit quite right, so go over your kit beforehand.

“Ensuring you have a well-fitting pair of running shoes with the correct level of support is key,” Bleasdale adds. “If you’re a little lost, head to your local running shop and ask for a gait analysis – this will help to arm you with the information you need to ensure you’ve got a pair of shoes that will support your journey.”

Having an idea of the outfit you’re going to wear on race day is also valuable, as it’ll allow you to wear it a few times throughout your training block to make sure it’s comfortable.

4. Build strength

Now’s not the time to exhaust yourself with lots of high-intensity training, but if there’s one thing you can be doing in the gym, it’s increasing your muscular strength.

“Prior to beginning your running training block, a focus on building strength can be really beneficial to ensure the body is bulletproofed before you begin,” Bleasdale says. “This also makes strength a part of your routine early on so it’s easier to maintain as you build your running.”

While training your lower body will provide obvious benefits for running, you should try to incorporate some core and upper body work to support good running posture and technique. You might also consider starting some mobility work, especially in areas like your hips, ankles and shoulders.  

Images: Getty