1 Month Mini-Marathon Preparation Guide

In exactly a month I will be running the Indianapolis 500 Festival Mini-Marathon, along with 35,000 other runners and walkers. Not only is it the largest half-marathon in the United States, it is a fantastically organized and executed race and a lot of fun as a runner.

What can you do to make it even more fun? Be as prepared as possible.

What follows is a break-down of the steps you can take to prepare for a mini-marathon with one month to go.

Four Weeks to Go

At this point, ideally, you should be conditioned enough to complete a 15k race (9.3 miles).

500 Festival Mini-Marathon runners are lucky enough to be provided a series of training events to gauge their readiness throughout the months leading up to the race. If you are unable to compete in these or are preparing for another race without accompanying training events, you should use this weekend to try and complete an 8-9 mile run.

If you can finish a 15k race or complete an equivalent long run, you are on track to be able to finish a half-marathon.

Three Weeks to Go

If you used the past week to run a 15k or completed a run of 8-9 miles, this should be a relatively easy week.

Make sure and complete a moderately long run during the middle of the week, somewhere between 5-7 miles and then a very slow long run on the weekend of 7-10 miles. Very slow being the key.

If the previous weekend was the first time you’ve ran more than 9 miles, take it slightly easier this weekend. Run at least 7-8 miles, or if possible, 9-10 miles at a much, much, MUCH slower pace than your 15k. Include walking breaks if it is necessary.

Two Weeks to Go

This is the weekend where you are going to complete your longest run of your entire training other than the mini itself. Ideally, a 12-13 mile run will give you the confidence and physical stamina to complete the mini-marathon. If your training has gotten off course over the past couple months, completing another 9-10 or 10-12 mile run (with walking breaks as necessary) will be sufficient here.

One Week to Go

Tapering time! This is the week where training is winding down. All our long runs are behind us and rest and recovery mode has officially started.

Even if you weren’t able to complete a longer, 9-13 mile run last weekend, DO NOT try and do it this weekend. Your body will benefit more from resting than it will from trying to squeeze in missed training runs.

At most, your weekend long run should be somewhere in the range of 6-8 miles at a very easy, relaxed pace. This would be a great weekend to grab a running partner and chat it up during a nice, mellow run.

Week of the Race

This is what you’ve (hopefully) spent the last several months preparing for and where all the hard work and training pays off.

Get excited! This week should have very little running prior to the race itself. I recommend no more than two days running between Monday, Tuesday and Wednesday. These runs shouldn’t be long at all, just enough to keep your legs feeling strong and loose.

Take Thursday completely off of running and kick back and relax. Spend time with your significant other and thank them for putting up with you during your training.

24 Hours to Go

I have written a 24 hour guide preparation post already, but I want to reiterate a few points.

Early Friday morning, try and take a 2-3 mile run at a very light pace. The goal for this run is to simply stretch out and warm-up your legs. Feel how easy it is for you to run 3 miles and look back on your training with pride and a sense of a accomplishment.

Use the evening to lay out all the clothing and gear you need for the race. Pin your bib number to your shirt or pants. Fix yourself a healthy, carbohydrate-filled dinner and use the evening to relax and stay off of your feet. Avoid alcoholic beverages or anything else that might upset your stomach and go to bed early in order to get plenty of rest.

Being nervous and anxious at this point is okay and totally understandable if this is your first mini-marathon. Remember, the feeling of having 35,000 other runners beside you, dozens of musical acts along the route and thousands of cheering fans and volunteers will help you out more than you can possibly imagine. If you think you will need encouragement during the run, wear your name in big letters on the front of your shirt. Everyone you pass by will cheer you on!

After the race

When you complete the race, be proud! You’ve done something the overwhelming majority of Americans have not. No matter what your time, crossing that finish line is a tremendous achievement and you should be proud!

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photo via 500 Festival Photo Gallery