Hospice Run: Training advice for all runners and distances!

Hospice Run is round the corner once again – this time, bigger and better than ever. There is plenty to look forward to at the 20th anniversary of the event in September and we can’t wait to see you there. 

If you’re already signed up and have begun your training, well done! You are right on track and have plenty of time ahead of the big day. If you’re yet to start running, or haven’t committed to a regular plan yet, you don’t need to worry. 

Halo Gym in Tunbridge Wells are partnering with us once again, offering their support and specialist knowledge too. Here, Running Coach at Halo, Harry Gripper, answers a variety of questions that might help you ahead of September 20th. 

Whether you’re new to running or a seasoned veteran, Harry’s expert tips are for you… 

How do runners decide on a training plan, if choosing something new? 

Three things: 

• Frequency (how many times per week can you run). 

• Volume (how much weekly mileage can you fit in – the cumulative distance across a week of training). 

• Intensity (how hard can your body work without risking injury/stimulating enough adaptation to achieve your goal). 

I would say a good place to start is 3 runs per week – all at a steady/constant pace – integrating walking intervals if necessary. So long as there is some form of structure, and some form of progression (eg. 10% increases in total distance week to week), you’ll be golden. 

How can more experienced runners improve ahead of event day? 

Condition yourself for holding goal pace on hills – there is a decent chunk of elevation on the course, particularly the 10k and the Half; so, don’t skip some extended hill intervals as a focal session, or at the end of your long run! 

Choose hills as much as possible in your training – even on easy runs. If that means walking/slowing to a waddle to stay in lower HR Zones, then so be it – more vertical gain in the legs will pay off big time on a course like Hospice Run’s… 

How can runners best prepare for the undulating course? 

You can condition yourself for the ‘spice’ on the route in one of four ways: 

1. HILL INTERVAL SESSIONS – take yourself down to Tea Garden Lane, or better still Hungershall Park or Castle Road (both of which are on the course), and smash 3-8 reps at tempo up the hills, using the return back down as recovery. 

1. DOWNHILL INTERVALS – one for the heavyweight division (although all will benefit); but sending it downhill shouldn’t be underestimated! Your legs will benefit hugely from dealing with the eccentric loading when running on steep downhills – and your knees will thank you big time. The exact reverse of the above: bombing it down the hill WITH CONTROL; walking back up. 

1. TAGGED HILL REPS – stick 2-4 reps of a 0.5-0.8mi hill on the end of a long run to practice running inclines under fatigue. 

1. STAIRMILL – if you’re a gym-goer, then why not stick some steady-state/interval work on the stairmill. An absolute weapon for any runner looking to get stronger running up hill. For those looking for even more (!) of a challenge, add a 6-20kg weighted vest in the mix for additional savagery… 

For when race day arrives…what advice would you give runners? 

LAP. IT. UP. 

Take it from someone who has run more races than I care to count – Hospice Run is a one-of-a-kind atmosphere. Everyone there, taking on a brutal course for a beautiful cause – coming together to support an integral part of our community in Tunbridge Wells. Be sure to take in the atmosphere at the event village, both before and after your run. Don’t just run with your head down – look up! 

For those on the 10k and the Half, a warning – most races are forgiving if you nail it out the blocks. This is not one of those. It will bite you on the ass, and then some. I talk from very (painful) personal experience. Pace yourself….