HBF Physio Training & Performance Hub
How can HBF Physio get you race day ready?
Training plans
Injury prevention
Recovery
HBF Physio training plans
As your Training and Performance Partner, HBF Physio offers training plans to help you reach the finish line. If you have more than 12 weeks before race day, use the first few weeks as a guide and train at a comfortable level to build a routine before commencing from week 1. If you have fewer than 12 weeks, don’t rush ahead. Ease in with shorter, manageable sessions then gradually build up to the appropriate week.
Specsavers 12km training plan
The Specsavers 12km event is a challenging and rewarding distance and whether you’re tackling it for the first time or looking for a PB, we have the training plan to help you achieve your goals. We also recognise that some runners require a more tailored approach, especially if you’re working with an injury or facing time-restrictions. In this case we recommend getting in touch with the team at HBF Physio for a custom training plan.
Download a Specsavers 12km training plan:
Beginners training plan (PDF)
Intermediate training plan (PDF)
Brooks Half Marathon training plan
To perform your best at the Brooks Half Marathon event, you need a robust training plan and the support of a performance partner – that’s where HBF Physio comes in. Download our comprehensive training plan and start preparing for your big day. If you’re keen to explore a more bespoke training plan, then get in touch with HBF Physio to discuss your unique circumstances and devise a tailored approach.
Download a Brooks Half Marathon training plan:
Beginners training plan (PDF)
Intermediate training plan (PDF)
Nutrition: How to fuel for training and performance
Nutrition is the key to training and recovering well as you prepare for a running event. Whilst there are many schools of thought regarding what to eat, how much and when, there are a few key fundamentals that underpin all the advice.
Important: Don’t try anything new on race day! Stick to the fuel and hydration strategies you have used throughout your training.
We recommend consuming some simple carbohydrates and a small amount of healthy fats before you pull on your trainers and head out the door. Simple carbohydrates such as bananas or white bread are digested quickly, providing your muscles with the glucose they need to get you through your workout. Combining those carbs with a small amount of healthy fats like nut butter or avocado will slow down digestion slightly, helping you maintain your energy levels for longer.
Quick tips:
- Eat 1–2 hours before: banana with peanut butter, toast with eggs, or oats.
- Hydrate with water or electrolyte drink.
If you’re running longer distances (60-90 minutes or more), either during the training phase or on race day, it’s important to maintain your energy levels and replace the glycogen stores that deplete as you fatigue. You should be aiming for 20-30g of carbs every 30-45 minutes. This could come in the form of a gel, a chew, dried fruit or even lollies. It is also essential that you stay hydrated, replacing electrolytes that you lose through sweat. Aim for 100-200 ml of water every 15-20 minutes and consider an electrolyte supplement or sports drink too.
Quick tips:
- Sip water every 15–20 minutes.
- Find a carb source that works for you for runs over 60 minutes.
What you eat after your run is an essential part of your recovery. Aim for low GI carbohydrates to replenish your glycogen stores and a source of lean protein to help support your muscles as they repair post-workout. This could look like a chicken and rice bowl, eggs on toast, a sandwich with a balanced filling or even a smoothie.
Quick tips:
- Rehydrate and refuel within 30 minutes.
- Include protein and carbs for optimal recovery.
Did you know that chocolate milk is a very effective recovery drink, ticking the carb and protein boxes in one easily digestible and accessible package!