Week 6 and 7 are the peaks of your training. It all begins to get a little easier from now until race week so put it in this week. Be sure to remember all we have learned over the past few weeks. Our main tips to date have been:

1) Stay hydrated around runs and throughout the day.

2) Leave at least 2 hours after eating to run

3) Get comfortable in your running gear now.

4) Avoid stimulants such as caffeine when running as it dehydrates you.

5) Foam roll and stretch regularly for injury prevention. (Check out the Bodybyrne article on foam rolling).

6) Know your target overall time and your individual kilometer pace.

7) Stick to your training plan and don’t overshoot it. Sometimes less is more.

These 7 tips are the main ones to take on board. We are all very good at over complicating things but there is no need. With 3 weeks to go, if you take each of the above on board you will have no trouble.

Meal time and recipe suggestions:

1) Breakfast should be a mix of slow digesting carbohydrates (oats, granola, wholegrain bread, etc) and fast digesting carbohydrates (bananas, berries, drizzle of honey, etc) to kick start your energy levels and maintain them throughout the morning.

2) Pre workout: About 2 hours before your workout you should have a meal consisting of complex carbohydrates (oats, brown, rice, etc) and a good source of protein (chicken breast, turkey breast, eggs, etc).

3) Immediately post workout; within 30 minutes of finishing a workout you should have a fast digesting protein source. The best is a good whey protein.

4) Post workout meal: Within 1 hour and 30 minutes of finishing your workout you should have a meal similar to your pre workout meal.

5) Your afternoon or night-time snack should be small and made from a good protein and a good fat source.