Elite road runner Costley has good advice for amateurs

Phil Costley reckons the more kilometres you have under your belt, the better. Photo / APN

Nelson's Phil Costley is a good man to ask for advice about the Auckland Marathon.

He is the first elite roadster of the marathon with four wins (1996, '97, '99 and 2005), a third (2010) and a second (2011), and proudly says he is "the only man to wear the No1 race number for the rest of eternity".

We caught up with the veteran of New Zealand running, who finished runner-up recently in the Rotorua Marathon, to get his thoughts on the ideal build-up for newcomers.

For the weekend warriors looking to complete their first marathon, when should they start training?

Yesterday. The more miles you can get in, the better off you will be for it.

What should this training programme involve (length of time, distance per week)?

To get fit, the key is consistency. Run everyday, even it is for 30 minutes. Get into a routine and stick to it. There is always time if you want to do it. I regularly hit the road at 5am in the lead-up to the Rotorua Marathon because of work and family commitments.

They say that there is no substitute for running a lot of kilometres. How many kilometres should a marathon runner be completing in the build-up?

One hundred kilometres per week is an achievable target. Running 10km each day will get you to 70km - a couple of longer runs and you are nearly there.

How do you achieve a specific time goal for such a long distance?

By setting a pace that will deliver this time from the outset. If you have a time in mind, you are better to be too slow at the start than too fast. Practice running a short distance (400m) at your expected race pace.

You should be running well within yourself over that distance. Notice how slow it feels. On race day, with hundreds of people around, you should aim to run slower than this pace ... I bet you don't [laughs]. It is so hard not to get towed along by the other eager runners, and a comfortable pace at 2km is not so comfortable at 42km.

Do you recommend running a couple of big events in the race build-up?

It is always good to get some kind of proven pre-race routine. This can only be developed through testing in other events. What you eat, what you drink, what you wear, how fast you run needs to be tried, and you must have confidence in it.

What are some ways to stay motivated and keep it fun through the wet and cold winter months?

• Organise groups or friends to run with so you feel commitment.

• Keep a diary of your training so you can look back and feel proud of your achievement, and the need to keep up the good work and not "undo" the hard work.

• Plan some interesting weekend runs away from home so you have something to aim for at the end of the week.

• Pick out some low-key races to do.

• Treat yourself at the end of a good week's training with new running clothing or your favourite takeaway.

What general advice do you have for people competing in their first marathon for race day?

Enjoy the experience. Don't have a predetermined time in mind, just pace yourself over the early stages and complete the distance. In your next marathon, aim to be faster. And if you pass me, give a little cheer.