Week 1: Building your engine
Obviously, if you are planning to take part in any running event, you will have to put in extra time preparing for it. Slipping in added training sessions during the week before and/or after work should be expected.
Assuming that your regular training already involves running a particular distance, say 5km, use that as a starting point.
You should try to schedule runs initially at least three times a week and gradually increase the distance by 1.5 km every week.
Once you are able to run 8km to 10km with relative ease, you should introduce interval training to stretch not only your fitness potential but to adapt to the varying effort levels.
This is important considering that you will be running the crests - up slopes and down deep plunges - of the Benjamin Sheares Bridge.
Although you can do interval training anywhere, ideally, it is best practised on a stadium or running track with distance markings.
Initially, you should aim for 12 ‘speed rounds' with a relaxed jog of 200m in between each round. You don't have to be sprinting for each lap; just run at a pace slightly faster than you normally do.
Once you notice improvement in your cardiovascular fitness (i.e. you don't struggle to breathe as hard as you used to), increase the distance of each speed round by 200m or so.
This routine works best if you have a training partner to pace with. Stamina and endurance building aside, with a stronger and faster body, you will also develop another important aspect of long-distance running - confidence.
Ultimately, preparing for a run is not only a matter of whipping your body in shape. It has to do with conditioning your mind to tell you to keep pushing on when every muscle in your body is telling you otherwise. And this comes with good preparation.