Run Reigate – The SiS Guide to Training

As well as producing some of the Run Reigate team’s favourite gels and recovery drinks, Science in Sport (SiS) also provide a wealth of training and nutrition advice which we’re really happy to share with you.  There are a variety of factors which can make the difference between you making it to the start line of your first half-marathon or 10K, or not!  First up is the most important element in any race preparation – training.  

RUN

There are three golden rules you should adhere to, to ensure you give yourself the best chance of starting, finishing and achieving your running dream:

R – Rest and recovery

These are two of the most underrated aspects of training.  DO NOT forget to rest and recover after hard-training.

U – Understand your limits

When it comes to endurance running, there are many things which are beyond your control.  Your “genetic potential” being one of them.

N – Never run on an injury

As tempting as it might be to try and ignore a muscle or tendon niggle, you are likely to make it far worse by running on it.

Training Intensity

Knowing how hard to push yourself is one of the hardest things to do when training for a race.  Your weekly training regime is a tricky balance between slow/steady sessions to build endurance and higher intensity sessions to increase your resistance to fatigue and increase your threshold.  

The question is how hard should you push?

Too Easy

Although slow and steady sessions are an important part of training, if performed too frequently, low intensity sessions can lead to a training plateau.

Too Hard

If you push yourself too hard, either by running too fast, too often or too far, then you are at risk of overloading your body and over stressing it – resulting in injury.

So, how do you gauge what intensity you should train at?

A heart rate monitor is an excellent way to ensure you are training at the right intensity.  If you don’t own one or need a guide, then check out the table below to get familiar with your “rate of perceived exertion”.

Rate of Perceived Exertion

R.P.E SCALEHOW YOU FEEL% HR MAX
1Chilling, sitting down, feet up watching a movie30-40%
2A walk to the shops to get more popcorn45-55%
3A light jog60-70%
4A sociable pace, quicker than a job but able to chat70-75%
5Comfortable.  Got a good sweat on and you feel great75-80%
6Comfortable-ish.  You feel like it’s a good paced run80-85%
7Talking getting difficult.  Possible – but not very easy85-90%
8Only short answers to important questions possible90-95%
9Talking all but impossible95% +
10Talking is impossible.  You can only keep this intensity up for 10-15 secondsN/A

Approximate method to work out HRmax – true HRmax vary significantly from runner to runner.

Steady Paced Run (R.P.E. 3-5 or 70-80% HRmax)

A steady pace is just that – a pace which you can maintain for a long time  Steady paced runs will form a large part of your training.  This is the pace you should stick to for all your long weekend runs, as well as a good chunk of your mid-week runs too.  It helps build endurance and encourages the nervous and muscular systems to tolerate long distance running.

As you get fitter, you’ll find that not only will your “steady pace” get faster, but you’ll also be able to maintain that pace for longer without fatigue.

Tempo Paced Run (RPE 5-7 or 80-85% HRmax)

A tempo run is a pace which is a notch or two quicker than a steady pace.  At this intensity, talking is just about possible but you should only be able to manage “short-ish” sentences before need to take a breath.  

Beginners may initially find that a one or two mile tempo run is tough but a conditioned runner may be able to maintain tempo pace for a good eight miles and beyond.  Tempo session are excellent at increasing your tolerance to fatigue and should feature at least once a week in your training schedule.

Fartlek (RPE 6-8 or 85-90+% HRmax)

Fartlek is brilliant training but often underused by marathon runners.  It is based on a steady paced run but interspersed with periods of faster running at random times of your choice.  Vary the distance/time of the fast paced sections of these sessions to mix up the training stimulus and keep you interested.  Suggested times for fast sections can vary from 30 secs at RPE 8-9 to 5 mins at RPE 6-8.

Intervals (RPE 7-9 or 85+% HRmax)

Intervals are very similar to fartlek training. The key difference between them is that they are far more structured.  Interval sessions are excellent at increasing your threshold, thereby teaching the body to tolerate running at faster speeds.

E.g.

Distance/TimeNo. of intervalsRest between RPE% Max HR
1 mile3-55-3 mins6-880-90
5 minutes4-8 1 min6-780-90
800 meters6-83-2 mins7-885-95

As fitness improves – increase intervals, reduce rest time.  RPE will increase towards end of session.

By incorporating all of these training runs into your weekly regime you should be fully prepared for the Run Reigate Half-Marathon or 10K on Sunday 18th September.  To view the full SiS guide, please see http://www.scienceinsport.com/marathon-training-guide.

Good luck with your training!

 

Run Reigate Half Marathon 10k 5k Races

Latest Event Update

It is with a heavy heart that due to the ongoing uncertainty of the COVID-19 pandemic we are announcing that it will not be possible for Run Series to deliver any of our physical events this year – this includes Run Gatwick, Run Reigate and Ride Reigate.

Although not altogether unexpected, this is disappointing for everyone involved. However, our priority, regardless of this pandemic, has always always been for the safety and wellbeing of you the runners as well as our volunteers, partners, charities, staff, supporters and the wider community without any of whom our events would just not be possible. Given that there remains vast uncertainty on how to best safely move forwards we do not feel it would be practically possible, or socially responsible, for us to stage these events this year and deliver a safe, fun and enjoyable experience for all.

This decision has been made in consultation with all local authorities who right now are also unable to guarantee availability of event venues. So what happens now? ​All runners and riders currently registered for our 2020 events will be​ automatically transferred to our 2021 events​ and so there is no action for you to take at this stage. We are working with the local authorities and event venues to finalise the 2021 dates and we will announce these very soon. For further details on transfers and deferrals etc, please take a look at our Q&As. We value your opinion.​ We have been thinking about some exciting things we could potentially do for our runners and cyclists in the coming months until we can once again safely host our large scale events. We’d love your input to make sure we’re on the right track so please complete our short survey below. To say thank you for taking part, you’ll be in with a chance to win one of 3 fantastic top-to-toe On Running kits worth over approx. £300​! We very much look forward to when we can all race again and come together with confidence and lighter hearts doing what we do best – Running as One. Until then we would like to say a very heartfelt thank you for your continued support throughout this time, your ongoing understanding is greatly appreciated.

David Kelly, Race Director on behalf of the whole Run Series Team.

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POSTPONEMENT Q&A's

We appreciate there will be lots of questions and we have tried to pre-empt those with a detailed Q&A’s which you can find here

In the unlikely situation that you cannot find the answer to your query, please email us at info@runseries.co.uk​. Due to a reduced working team we will do our very best to respond to your query within 5 working days.

Why did you decide to postpone the 2020 races to 2021?

We considered many alternative approaches to try and safely deliver Run Gatwick, Run Reigate and Ride Reigate with appropriate social distancing measures. However, after careful consideration, we made the difficult decision to postpone all mass participation events to 2021. Our decision was rooted in the best interests for the health and wellbeing of runners, supporters, volunteers, sponsors, suppliers and all those involved in making the running of these events possible. In addition the continued uncertainty over government guidelines for events significantly reduces the window of time needed to plan and deliver safely our full event experience.

Will my registered place for my event still hold for 2021?

Yes, your entry for your 2020 event will be valid for the 2021 race and will be automatically transferred over to the new date (date still TBC), you do not need to do anything else, we will contact you nearer to the event with all the usual information.

Is there a refund option available for these events?

Organising our event requires a considerable amount of forward planning and expense – and entry fees are used to support these costs, many of which are incurred long before event day. Your entry fees doesn’t only cover on the day costs like road closures, barriers, medals, t-shirts, Policing, medical provision, etc – they also help to cover the up front planning costs which include staff wages, risk assessments, safety measures, consultation with local businesses, supplier fees and licences – to name but a few. For these reasons the Run Series refund policy for all of our events has always been the same, we do not and cannot offer refunds. This is made clear in our ​terms and conditions​ ​– which all runners agree to upon registration.

What if I can’t make the new event date?

As soon as we are able to, we will announce our 2021 dates. If you are unable to make the new date, you will be able to defer your place to the following year, transfer to another of our events or transfer your place to another participant. All of these options will be free of charge.

What happens if my place was allocated by a charity partner?

As your charity place belongs to your charity, any decision about your place must be made by them. Details regarding the potential reallocation of charity places should be discussed with the relevant charity partner directly.

What will happen to the Run Gatwick England Athletics National Championships and Sussex Athletics Championships?

The 2021 Run Gatwick event will retain Championship status for both Sussex Athletics and England Athletics and all elite places will automatically have their entry deferred to the new 2021 event as detailed by Run Series in the coming weeks.

Will there be a virtual event instead?

We are currently exploring options and invite you to complete our survey and have your say. We will take on board your comments and make an announcement regarding this as soon as possible.

When announced, are the 2021 event dates guaranteed?

As much as we would like to, we cannot offer you certainty around rescheduled event dates as there are just too many factors out of our control. In a world that is changing so rapidly on a daily basis, the future is far from certain but we will do our best to honour our commitment to you and deliver a fantastic event experience in line with the government regulations in place at the time.

What happens with my iTAB/PacePocket order?

Your iTab/Pace Pocket order will be carried over to your 2021 event entry.