You can if you think you can

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2 You can if you think you can

3 Format Why EHM? You can if you think you can Basics of running a Half Common mistakes First timers Testimonial Anthea Yabsley Improvers Training plan Coaches and what they offer Outline of EHM training sessions Volunteering Q&A

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5 Basics of running a half The Six "Ps" - P.P.P.P.P.P Training plan is only a guide Training v rest Route recon Race practice What to eat and when Hydration and gels Target time "Nothing new on race day"

6 Common mistakes A poorly defined goal Overtraining Insufficient rest & recovery Playing catch up for missed sessions Poor preparation Poor pacing Poor race plan execution Insufficient nutrition/poor hydration Bad kit choices

7 Make your 2018 special! Remove the glass ceiling "I could never run a half" "Can I do it?" Believe it when you see it? No, you'll see it when you believe it

8 How do I improve? If you want to change something, you have to change something! Respect the challenge Embrace the challenge Experience helps Running more? Speed work, Hills, Technique & intervals Training plans aren t rocket science - KISS

9 Kit Wear what is comfortable for the conditions on the day (charity vests) Training in the race day kit Shoes! Break them in early and don t run in old shoes! Ladies: Make sure you have plenty of support! Gents: Avoid Jogger s Nipple!

10 Injuries Prehab is better than rehab Don t delay in seeking advice Missing a session won t damage your chances of a good half marathon, but running when injured will! Reece Noble Move Clinics 241 Acton Lane CHISWICK London W4 5DD

11 The training plans The onus is on YOU! First Timer, Improver or advanced? Trust the plans Plans are generic so CANNOT be specific to EVERYONE! Be flexible & not a slave to it! Adapt to your own circumstances and requirements Self analysis: plan, action, review If in doubt, ask! Experienced runners or coaches

12 The training plans Set your goal Make it SMART Put the right amount of effort in Look for summer warm up races, such as 10ks Ealing Eagles 10k Saturday 11 th August

13 The 2018 Route

14 The 2018 route

15 Stage 1 Start & Finish Race Village in Lammas Park Start Line outside the park Always busy at the start Start slowly First water station at Mile 2

16 Start & Finish Race Village in Lammas Park Start Line outside the park Always busy at the start Start slowly First water station at Mile 2

17 Miles 1-6 Park View Road is a slight incline! Practice hill training up and down this Water station just before mile 4 in Pitshanger Wimborne Avenue Party Zone Steel band at St Stephens Church is a highlight

18 Miles 6-10 Drayton Bridge Road is 2 way look out for friends running Greenford Avenue should be practised in training last of the major undulations!

19 Miles 11 finish Back along Uxbridge Road St. John s water station Lap of Lammas Park

20 Training focus Start slowly Train consistently Factor in holidays & other commitments Buddy up! Join organised sessions Join organised course reconnaissance runs Pre EHM hills sessions Keep an eye on EHM website or social media Follow me on

21 Why volunteer? 700 volunteers on race day!! Churches hosting water stations Without you we couldn t put the event on You help our runners with your support some are first time runners You are part of a FUN, large community event Giving back and volunteering is key to a happier world

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23 Believe!