Prep smart

Preparation is all about consistency in training, so Roche notes that the minute you start running, you’re “in training” for your race, even if it’s a year away. “Every day can be looked at as training for a future event,” he says, adding that building that base of a few steady runs a week is critical. For actual prep, though, start getting consistent at least three to four months out.

Roche’s typical training week, whether you’re planning a half or full, would look like this:

MONDAY: Rest day (whether you think you need it or not).

TUESDAY: Easy run with fast strides. Going a little faster for 15 to 30 seconds a few times throughout the run helps aerobic development and power and speed development.

WEDNESDAY: Structured workout with 10 to 30 minutes of faster running, interspersed with recovery. This could be 10 sets of two minutes hard with two minutes of recovery (easy jogging).

THURSDAY: Easy run or cross-train.

FRIDAY: Rest or short, easy run. A time-crunched athlete might train five day a week, while an athlete with more time can get in extra miles on Friday.

SATURDAY: Long run day: your long run should be not more than 50 per cent of your weekly volume. This means that whatever volume you do on your long run day, you want to have put in at least that much volume during the other six days, so your body is prepared for it. (Basically, don’t be a weekend warrior who runs for 20 minutes on Monday, Wednesday and Friday and then tries to hammer out three hours on Saturday. That would be a recipe for injury.)

SUNDAY: Easy run or cross-train, ideally with strides.