With just on 3 ½ Months to go now is the time to start thinking about your training for this year's Auckland Marathon, 1/2 Marathon, 10km fun run or 5km fun run. There are some basic points to remember when preparing for a foot race.

Before you can embark on your build-up please make sure to sort out any injuries particularly those related to the lower leg or back NOW. If you need to do this get it done pronto, you do not want to be trying to fix these problems in 8 weeks time when your training really counts.

Now having a sensible training plan that matches your goals and ability is critical. As part of that you need to pick your lead in events carefully. This year I’ve been working closely with the organisers of the Auckland Marathon and we’ve come up with some ideal lead in events. Which are the right distances and at the right time leading in. You can check them out over here: www.runwalk.co.nz. The key thing with these events is that they are placed at ideal times - 10, 7 and 4 weeks before the Marathon (as well as an additional event in early December which includes a half marathon option). And they are the ideal progressions (24km, 28km.32km for the Marathoners and half that distance for the Half Marathoners). We also generally recommend the Waitakere Half Marathon and 11km event as a last speed work hit out event in October.

You can download training plans that include these events here:

http://www.runwalk.co.nz/default.asp?PageID=20131

There are many common mistakes to avoid these include the following

• Blindly believing that the more training you do the better you will go in the Marathon. If you do more then you are ready for you will get injured, very tired, sick or all of these. Be realistic about what you can handle, see the basic programmes and if the first week of the plan is going to be a big ask then you either need a carefully planned personal plan or you may need to adjust your goals.

• Starting training too early. If you are running hard now how much energy are you likely to have for the training 4 to 6 weeks out from the event when it really counts? Best option is to have two smaller periods of training with 8-10 days of easy running between them. I like the idea of running for 10-12 weeks increasing slowly and undertaking a 1/2 marathon followed by 8-10 days without too much training and a 12 week buildup to the event itself. The key thing is being able to run about 50-60min comfortably before starting that last block.

• Running too fast in training. A heart rate monitor and a test to determine your correct training zones can go a long way towards avoiding training too fast. If you are going to run 5min 15sec per km in the Marathon , what's the point of doing lots of training around 4min 30sec. I can understand why you might want to do some training faster then what you intent to race at but I don't see any point in doing most of your training too fast.

• Running too fast at the start of the marathon itself. Having a good solid race day plan and sticking to a predetermined schedule is very important. This is one of the reasons why lead in events with accurate distance markers are a very useful addition to your preparation.

If any of the following apply to you contact Brendon Downey at MarathonTraining.co.nz on 021 190 0536 or email brendon@marathontraining.co.nz

• You want a more detailed programme including specific sessions

• You are a bit quicker and want to 'race' the marathon or 1/2 marathon, we can provide a more detailed programme including intervals, time trials, hills, strength work, technique, fluid and nutrition programmes.

• Worried that you might not be on track and need some specific weekly input and motivation.

• Can't run on the days in the basic plan, or you work on shift work we can help you also with a personalised plan.

• If you are interested in simple testing to determine your progress and adjust the training programme to your needs as we go. This is particularly helpful if you think you are likely to miss pace the event or if you want to do a PB.

• Would like to find out more about our Marathon specific race strategies programme including food and fluid strategies

• Have run a marathon or 1/2 Marathon before, but had problems and would like to make sure you get it right this time.