Q + A: Brendon Downey

Brendon Downey conducts roadside repairs during the cycle leg of the Taupo Ironman. Photo / APN

Brendon Downey is the race director for the Unitec Run and Walk Series.

Running is a solitary pursuit, how do you recommend people stay motivated through winter?

There are more than 10 group options in Auckland, for example the adiRun from the adidas Shop in Newmarket and boot camp groups. We also provide a training plan on our website for beginners. Another option is to join a gym and include some treadmill running during the week and do one longer workout on the weekend.

How do you introduce speed into running long distance?

You need to be very, very careful. I am a big fan of hill reps at a moderate pace to start, mostly because of how effective I have seen it work with Olympic triathletes and marathon and Ironman participants I have worked with. You need to gradually add these to ensure Achilles tendons and calves have a chance to adapt. I generally don't recommend these for beginners, you really want 3-4 weeks of just jogging first 2-3 times a week.

For most people a set of 6-8 x 1min uphill reps at a moderate pace are a very effective way to get a bit faster without too much risk of injury. For those looking to "race" there is real value in building to something like 3 x 10min moderate effort (moderate being slightly quicker than their present half-marathon pace).

I generally don't recommend that until people are aiming to go faster than 90 minutes for a half marathon. For most people their usual training pace is about their "race pace" for the half or full so it is in effect speed training for them.

Do you recommend running the half marathon distance at least once before October 30?

Absolutely, 32km is a minimum distance I would recommend people cover in training for a marathon - most people should run over 36km prior. For the half marathon I recommend 16km minimum and preferably 18km prior.

If you want to "race" you need to do more than the minimum distances above and then there may be real benefit in doing race distance in training or further. I have a few people I am coaching who will run our 24km distance four weeks out and then are aiming to run under 90min for the half on October 30.