As D-Day approaches, with half-marathon preparation completed, all that remains is to manage the last few days before the half. And managing the last moments before a half-marathon is essential! After seriously following his half-marathon training plan, there is no question of improvising for anyone who wants to achieve a performance.
The body is physically ready for the race, it was normally validated the week before and if the preparation was at the level there is no need to worry. Anyway, even if we're not ready, it's too late, no more question of improvement, it's now a question of managing the details until the gunshot marks the start, because it's these details that will make your race pleasant and prolific!
Make juice in the last days before the half!
It is the main element of any preparation, the last days are mainly devoted to rest! After weeks of working hard to be ready, your body has progressed but is tired. So it's time to slow down and get in the best of shape on the day of this half-marathon. This is called peak fitness management and I am talking about it here
The test session was conducted about 10 days before the race. This is the last major training of a half-marathon preparation. This session allowed us to validate our running pace or to adjust it one last time if necessary. From then on, the volume and intensity of the sessions will clearly decrease by one tone! The last long Sunday outing on D-7 is only a maintenance session here. No need to do more than 1 hour to 1:15 maximum. Mainly in quiet jogging to turn the legs. You can do some fractions from 2 to 3′ at half marathon speed if you want or a little aerobic threshold. But it is not an obligation, to manage your level of fatigue first of all!
A rule to remember? Better not enough than too much! You could do nothing of this last pre-run week that would not be catastrophic. A little jogging to maintain is still welcome!
Half-marathon preparation completed, we only maintain!
Because yes, the last 7 to 10 days before the half marathon, it is the "typing" phase that begins: We reduce the total volume of training by about half while keeping a little intensity to maintain fitness if we wish. In concrete terms, nothing prevents you from scheduling a final split session
on the Tuesday before the race. But instead of a 12×400, just 6 to 8×400 for example. And take a recovery time 1.5 times longer than usual. The goal is no longer to work but to maintain, to rotate the legs! The only thing to remember is that you must finish this session without ever having to force it. Besides, it's good for morale when you're easy like that!
Need to reassure yourself with a little specific half-marathon look? It is possible but it is forbidden to reproduce the big session type 3×3000 made on D-10 of the race! No, we're talking about a speed recall, 5 to 6 x 2 or 3′ of half marathon speed as I told you earlier!
And the head is ready for a half-marathon?
"Juicing" is both a physical and psychological concept. After an intense half-marathon preparation, it is important to cut well because the mind will be essential in the second half of the race. In the last days before the half marathon, you can't change anything anymore, either you're ready or you're not. The only thing to think about is not to think about your race (too much). Rest your head is also about sleeping well to arrive in great shape on D-Day. Sleeping well all last week is already part of the way to a good race.
The last night? It can be chaotic for some people, stress, excitement that prevents them from sleeping... If the previous days went well, it is not very serious. The important thing is not to have a general sleep deficit.
Last days before the half marathon: Get ready to be ready!
Less training = more time! Prepare yourself as much as possible for the last few days before the half marathon so that you don't have to think about the day. Equipment, bib pickup, hours to remember, departure airlock management... And any other logistics problems should be planned in advance so that you don't have to worry about anything else but your half marathon! Once on the starting line, all you have to do is put your mind in warrior mode and enjoy the maximum of the 21.1km that awaits you! Look at the pre-race routine I mentioned here if you're interested in learning more!
Stress? The day before, the day after, it's normal to have them. As long as your race hasn't been dampening your spirits for days, everything's fine. The stress of the last 24 hours is even rather positive, it's a sign that you are concerned, ready to give it all! Stress, okay, but don't worry, it's just a race! ????