Ealing Half Marathon 2018
If you are running it...
Sunday 1st July sees the start of the 12 week countdown to the Ealing Half Marathon 2018 which is again supported by the Ealing Eagles.
For all those running it we have a whole host of bits and bobs to get you firstly to the start line and then onwards to the finish line (hopefully with a smile on your face!). There is a Facebook group for all things EHM. Find other people to train with, have some friendly/competitive banter, and share your tips on how to train.
We’ve put together a programme of training sessions for the next 12 weeks so there should be plenty of options for you to include in your own training. Because of the number of options on offer, we haven’t attempted to write training plans for all the conceivable choices of sessions that would be available. Instead, here are some thoughts on how to put together your own training plan.
· Rest days are as important as running days to allow your body to recover from the stress of the training days and so heal stronger to increase your fitness
· Long run *** at conversational pace *** to build up endurance
· Hills or intervals – the club will be offering sessions on Monday mornings and Tuesday and Thursday evenings
· If time, another continuous run, normally shorter than long run, at a slightly faster pace
· Other runs and / or cross-training as appropriate
· If you are following a training plan, always do your sessions at a pace / intensity ** so that you can do the next session ** - there is no point in running your long run so fast that you are too tired to do the other sessions in the week
· Start slowly
· Train consistently
Here are some suggestions for how many sessions to include each week and how to increase your mileage depending on your level of experience and your availability
· If you have recently progressed to running 5k, take a look at our 5k to HM recommendations.
· If you’re already running 5k regularly and have probably run 10k, you can start at a higher mileage
· If you've run EHM before or it's not your first half in general (such that you might be happy to run 13miles three times in training over the 12 week period), have a look at the Intermediate recommendations
· And if you’ve got enough endurance (and time) for a more advanced plan, some suggestions are here
· If you happen to be around on Mondays at 10am and Thursday mornings, you may want to consider following the daytime plan, with options for people who are already regularly running more than 5k and people who have recently progressed to running 5k.
With the route for Ealing Half Marathon on our doorstep, there will be plenty of opportunities to run sections of the route before race day. Do make use of the facebook group to organise self-led runs at the pace and distance that you want to go. In addition, there will be four official recce runs offered by EHM which will be supported by Ealing Eagles providing runners who know the routes and are able to lead at different paces (for more information about the arrangements if you can help to lead or if you simply want to join in, please look at the facebook event pages):
· Wed 25 July at 7pm meeting Duke of Kent (H) 4miles inc Park View Road https://www.facebook.com/events/1848557748783062/
· Wed 22 Aug at 7pm meeting Drayton Court (K) – Hanwell side 5 miles https://www.facebook.com/events/260789161152617/
· Wed 5 Sep at 7pm meeting Drayton Court (K) – Ealing side 6 miles https://www.facebook.com/events/2116806261934055/
· Sun 16 Sep 8.45am bag drop at New Inn (N) for 9am start – full recce with options to do a slightly shorter run https://www.facebook.com/events/413711705761644/
And I know this is a silly point but, if you’re intending to put in all this hard work, please remember to enter! https://www.ealinghalfmarathon.com/
If you want to volunteer...
The EHM team are contacted every year by lots of people asking if they can help with Ealing Half Marathon in advance.
To make this easier, they will be creating a Google doc for people to register their interest in their preferred role and see what's involved in preparation. There are various roles available from simple tasks - such as sitting in Lammas Park minding equipment - to co-ordinating teams. We’ll update this webpage when the Google doc is ready.
If you want to volunteer on race weekend (which includes the mile races on the Saturday), please register on the webpage https://www.ealinghalfmarathon.com/volunteer/