GUIDE MARATHONS & HALF-MARATHONS 2019 MONTH-BY-MONTH CALENDAR LISTINGS EXPERT ADVICE FOR TACKLING 26.2 MILES THE TOP EVENT INFORMATION FIND YOUR NEXT RUNNING CHALLENGE CONTENTS AW EVENTS GUIDE 2019 CONTENTS 4 SET YOURSELF A TARGET Why it’s crucial to have a goal 6 EXPERT ADVICE Elite athletes give you their top tips for tackling a marathon 10 YOUR EVENTS GUIDE STARTS HERE We examine an extensive range of marathon and half-marathon events for 2019 • Limassol • Brighton • Stirling • Newport • Loch Ness • Yorkshire • Lucerne 24 RACE CALENDAR Marathon and half-marathon options for 2019 31 PACE YOURSELF How to find the strategy for marathon success SHUTTERSTOCK Cover image: shutterstock Athletics Weekly, Publisher: Wendy Sly Advertising Subscriptions and back issues: While Athletics Weekly takes The Great Run Company, wendy.sly@ Head of publishing sales: Warners Group every care to help readers with 22 Long Acre, London thegreatruncompany.com Neil Presland 07471-035555 Tel: 01778-392018 training, diet and injuries, neither WC2E 9LY neil.presland@ © Athletics Weekly 2018. they nor their contributors can Editorial Director: thegreatruncompany.com Registered at the Post Office accept responsibility for illness web: athleticsweekly.com Euan Crumley as a newspaper or injury caused as a result of twitter: @AthleticsWeekly 07971-668070 Retail distribution: advice given. We also cannot email: officemanager@ euan.crumley@ Seymour Distribution take responsibility for loss or athleticsweekly.com thegreatruncompany.com Tel: 0207-429 4092 damage to supplied material. AW EVENTS GUIDE 2019 3 AW EVENTS GUIDE 2019 SET YOURSELF A TARGET BMAF MARATHON CHAMPIONSHIPS You could be PHOTOS SHAKESHAFT / MARATHON HARRY Karl Welborn about to crowned BMAF finish the 2018 MBNA WHAT’S YOUR champion at Chester Marathon the 2019 ASDA Foundation GOAL? Yorkshire Marathon AFTER two hugely successful years at the MBNA Chester Marathon, the British Masters Athletic Federation’s Marathon Championships will move to the ASDA Foundation Yorkshire Marathon for 2019. As was the case in both 2017 and 2018, as well as competing in the championships, which are contested every autumn in order to give participants optimum recovery time from spring races, MARK SHEARMAN BMAF members will again have an opportunity to represent England as part of England Athletics’ Age Group teams programme, where runners from across England compete for their country after a qualification process. MARATHON HIS is the time of year when it comes to giving yourself get a training run done. But when when athletes across the your own personal target to hit. you know what the goal is and you MASTERS country start hatching “Everybody has to have a goal. know what you’re working towards, plans and creating goals It’s important to acknowledge that it’s that much easier to get out and Since 2017, the England T representative opportunities have plenty of interest as to who would Who will be the next champions for the months to come. goal, to put it somewhere where do it.” This guide is focused on you’re reminded every day why you The following pages are packed recognised and rewarded the be crowned British masters to be crowned on October 20, the challenges presented by the want to do it, why it’s important with options and inspiration. Good commitment of competitive age champion, with Charlene Jacobs- 2019, over the Yorkshire route that marathon and half-marathon but, to you and what you’re working luck with whatever you choose to group club runners, seeing athletes Conradie, a W45, the first female takes in the beautiful city of York whatever your goal, the key is towards. do in 2019. from Masters 35 upwards given finisher with a time of 2:52:54, and the surrounding countryside? simply to have one in the first place. “It’s a tough journey and there the chance to earn an England age while Karl Welborn (M35) was l For dates and information on “It’s paramount,” says marathon are times when you are tired and Euan Crumley, group vest, with the home line-up the first male home in the BMAF all future BMAF Championships, world record-holder Paula Radcliffe you don’t really want to go out and Editorial Director taking on a Celtic Nations team. Championships, finishing third in plus details on how to enter, At Chester in 2018 there was the open race in a time of 2:28:48. visit bmaf.org.uk 4 AW EVENTS GUIDE 2019 AW EVENTS GUIDE 2019 5 AW EVENTS GUIDE 2019 EXPERT ADVICE @ATHLETICSWEEKLY British champion Lily Partridge’s THE SECRETS OF top five pointers 1. Don’t focus on the race. It’s counter-intuitive because you won’t be able to forget about it but try SUCCESS and focus on one week at a time and making sure that We ask the elites to give their top tips you are being as consistent as you can every week. If on how best to tackle a marathon that means taking a few MARK SHEARMAN easier days or cross training to be able to do those long Jonny Mellor: consistency is key runs properly, then do it. 2. Don’t get caught up on distance. If you miss a long run or can’t go as far as often as you’d like then take confidence from what you have done and just enjoy the process of getting fit and the rest will come to you. 3. Eat. Don’t diet. Fuel your training and make sure you’re eating good quality meals, especially in the 24 hours before you have a harder or longer effort during training – it helps massively! runner ever. “Marathon runners tend Be consistent 4. Buy two pairs of good “Marathon training is not about to over-do things but more is not quality running shoes smashing sessions out of the park always better. (one of which you’ll run the but ticking the work off consistently,” race in) and stick to them; says 2:12:57 marathon runner Practice race pace don’t be distracted by Jonny Mellor. “I’ve been guilty “Practice race pace on your own marketing! of pushing too hard in build-ups sometimes – during tempo runs or 5. Run on a range previously and being over-cooked within long runs – so that you get of surfaces and at come race day.” used to the rhythm of your stride,” different speeds. Use says elite marathon runner Emma the opportunity of needing Stepto. “Listening to your footfall and Rest to up your running to “Make sure you get enough rest. breathing can help you can relax into experiment with terrain and Improvement comes from the the correct pace and get familiar with pace. It’ll keep you from body’s adaptation in response to the how it feels. getting stagnated and will stimulus of training, so rest is vital,” “Concentrating on maintaining Lily Partridge: help build all-round strength says Mara Yamauchi, the second- pace, with just your own thoughts as mix up the pace and and fitness. fastest British female marathon company, is often what you will have MARK SHEARMAN terrain for your runs 6 AW EVENTS GUIDE 2019 AW EVENTS GUIDE 2019 7 AW EVENTS GUIDE 2019 EXPERT ADVICE JEFF HOLMES / THE GREAT RUN COMPANY THE GREAT JEFF HOLMES / GLOUCESTER MARATHON / HALF MARATHON & 50K. SUNDAY 20th JANUARY 2019 Come and join us on what is largely flat and traffic-free course. Chris Thompson: getting The course has been changed so it’s now a faster loop, starting and enough sleep is vital Thompson’s guide to finishing on the school lane, Sevenvale Sports Centre, Quedgeley. MARK SHEARMAN to face in the race, so it’s a great a good night’s sleep Joasia Runners of all abilities welcome way to be prepared and confident for 1. Try to eat an hour earlier than Zakrzewski when the real thing takes place. usual at dinner. It will hopefully Elite, Club, Charity and Recreational Runners bring on an earlier night. Remember your goal 2. Start the process to settle Classic Medal & T-Shirts for all Competitors “Remember why you’re doing down early with less TV/phone it, as that makes all the training use, so you can switch the worthwhile, whatever happens on mind off. SIGN UP NOW REGISTER ONLINE AT race day. It also means that you 3. A short podcast in bed with hopefully ignore everyone else’s race the lights off can offer some http://gloucestermarathon.co.uk and plans and stick to your goals,” mind relaxation to drop off. says international marathon runner 4. Don’t over nap. Yes they help Joasia Zakrzewski. and are essential for some, but “The body can become restless napping for too long can throw Enjoy it and you struggle for deep sleep. off the important evening sleep. “Enjoyment,” says eight-time London When time is precious and you can’t 5. Be organised. the stress of Marathon champion David Weir. give yourself extra time in bed that training and the upcoming event “Enjoy the training. Don’t take it puts more pressure to get to sleep, can send your mind racing personally, just enjoy it.” creating a vicious circle. before it’s even started. By being “Good sleeping habits are key. It organised you can park it all up Get good at sleeping only takes a couple of poor nights and switch off you mind easier “I looked back at my diary from my sleep and training needs to be at night. first marathon build-up and noted/ altered. 6. If you’re not getting the sleep remembered I had a lot of sleep “Pressing on through tiredness quality you want, I would suggest issues,” says British international is a fine line.