1. Consume an energy gel during a long training run. This will help to avoid a slump as you enter the final quarter of your run. Please note: do not try using an energy gel for the first time on the day of the race. Not everyones digestive system agrees with these high concentration energy sports foods.
2. Ensure you hydrate the day before the race and do not drink too much during the race to avoid feeling bloated.
3. Eat a small breakfast low in fibre and fats on the day of the race. A bowl of porridge 2-3 hours before the start works for me plus a banana an hour before to keep blood sugar levels stable.
4. Plan your day carefully including arriving at the venue early, a 10 minute pre race warm-up to prepare your muscles for the 13.1 miles and a meeting point at the end of the race with your friends and family who will have dry clothes and some well-earned snacks.
5. Reduce your mileage in the final week and add some short interval sessions to increase your speed and readiness for race day. A good interval session on the week of the race could be a pyramid workout with 1 minute flat out, 1 minute jog, 2 minutes above race pace, 2 minutes jog, 3 minutes tempo with 3 minutes jogging and then 4 minutes as the last 4 minutes of the race followed by 4 minutes walking. Then work your way back down from 3 minutes to 1 minute.