How to Train for a Major Athletic Event

If you've broken free of the 10K masses and have your heart set on competing in a major race, you'll need to create a solid plan and be prepared--mentally and physically--for a lot of hard work. The key thing is to incorporate a full range of aerobic, strength and endurance training into your schedule.

Instructions

Difficulty: Moderate

1. Create a training schedule that covers all aspects of your preparation, including strength training, endurance work, and building explosive power (if needed) in your sport. Consult your coach to adjust your workload and the workout intensity throughout your schedule to maximize results.
2. Train in different locations and at different times of the day so you don't get bored with your routine. Do a five- to ten-minute warmup and full body stretch before and after every workout session.
3. Schedule regular rest days. Deep recovery is as vital to maximizing performance as any other aspect of your training.
4. Work with a sports psychologist to maximize your mental training. Hire a coach to watch your workouts regularly, suggest improved training methods and correct your technique.
5. Lessen the intensity of your training as the event approaches by gradually reducing your training load. This ensures that your fitness and recovery levels both peak on the day of the event. See 490 Run a Marathon.
6. Eat a well-balanced diet throughout your training. It should include plenty of complex carbohydrates to fuel your intense physical output. Drink at least 6 to 8 pints of water a day to prevent dehydration. Consume alcohol in moderation since it's dehydrating and interferes with your sleep cycle.
7. Rest as much as possible in the days leading up to the event. Focus on getting solid sleep at night, and continue tapering your workouts.
8. Eat your pre-event meal as close to the event as possible, but far enough in advance so that your stomach is empty when you start. For most people that's about three hours before the event. This is not the time to try new foods--and stay away from fish or spicy foods.
9. Arrive 30 minutes to an hour before the start of the event to collect your entry number, use the bathroom, stretch, prepare your equipment and mentally focus on the challenge ahead.

Tips & Warnings

• There's a tendency to focus on one particular aspect of the training process. A balanced program--including physical and mental training, motivation, technique and organization--will help raise your performance level.
• Join a "team in training" group at your health club or local YMCA to get helpful advice and inspiration. This is also a much less expensive option than hiring a professional trainer.
• Stick to your plan: This is important. As the event comes ever closer, you may start to panic and begin to question your ability or preparation. Calm down. If you've done the long-term training, you should have no problems.
• Consult your physician before beginning any intense training program.
• Obey your body rather than a book or a training program. If you feel exhausted, rest for a day or two.