If you’re planning out your fitness goals for 2025 and a running event is on your list, whether you’re a beginner or seasoned racer tips from a pro in how to best prepare never go astray. We sat down with former professional badminton player, turned ultramarathon runner, Jen Irvine, to discuss her top three golden rules with us for getting race-ready, and they’re perfect for first timers.
Here’s what Jen had to say:
With run clubs popping up on every street corner, it’s almost impossible not to be tempted to join in for a few strides. Whether it’s a casual 5km or something more, one thing is clear: getting started is tough, but once you do it leaves you wanting more.
But, what if that “more” looks more like a race start line rather than your weekly jog around the block with the coffee crew?
With Sydney hosting one of the best half marathons on the planet (yes, I’m biased), there’s no better city to hit the ground running. Maybe it’s the Runaway Hoka Half Marathon on your radar, or perhaps you’ve heard that the Sydney Marathon is now an official Abbott World Major. If you’re wondering, how to go from run club regular to the starting line of one of these iconic races, I’m here to help.
This year, I completed four ultra-marathons - the longest being 106km - and I’d love to share what I’ve learned along the way. Here are my golden rules to help you prepare, train, survive and thrive.
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Give Yourself Time To Prepare
Whichever race distance you have chosen, time is your best friend. For a half marathon, aim for 12-16 weeks of preparation, and for a full marathon, anywhere between 16-20 weeks. Giving yourself ample time ensures that you can balance training with your work and social life, as well as steadily increasing your milage. Rushing this process can lead to burn-out and injuries, so take your time, embrace the journey, and celebrate every milestone.
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Strength Training is Essential
This journey isn’t just about running.Strength training is crucial for injury prevention, improved performance and maintaining mobility. Prioritise full-body strength sessions with a focus on compound lifts, unilateral exercises, and stability work. Think of strength training as the foundation that supports your running goals.
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Structure Your Runs
While run clubs are a great start, transitioning to race prep requires a little more structure in your running routine. For a half marathon, aim for 2-4 running days per week, and for a full marathon, 3-5 days depending on your fitness level. Variety is crucial – move beyond the ‘same 5km’ approach and incorporate tempo runs, intervals, long runs, and easy recovery days into your schedule. Following a structured program, much like you would at the gym, will help you safely increase mileage while improving your speed and endurance.
By following these three golden rules, you’ll set yourself up for a smoother, more enjoyable transition from run club to race day. And who knows, crossing the finish line might just leave you craving your next big challenge!
If you’re keen to join a weekly run club and begin your running journey, join me at One Run in Darling Harbour, every Wednesday at 6AM.
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