Olympic Marathon Runner Jess Trengove: 5 Ways To Take Your Race-Day Training To The Next Level

Having stopped playing netball 10 years ago to focus on her running, Jess ran her second ever marathon at the London Olympic Games 2012. Since then Jess has gone on to represent Australia at the Rio 2016 and more recently at the 2018 Commonwealth Games where she took out a Bronze medal.

When she is not pounding the pavement Jess works as a Physiotherapist, where she is particularly interested in biomechanics, training load and functional movement.

1. Push the distanceAs the Wings for Life World Run is a true test of physical and mental endurance, I recommend aiming for 2x medium to long jogs and 2x higher intensity sessions each week (provided that your body is healthy and handling the load). My training volume usually peaks with about three weeks to go and eases off in the final week.
2. Pace is keyAppropriate pacing is the key to lasting in an endurance event. It is important to utilise your energy systems (aerobic versus anaerobic) in the most efficient way. A speed that feels comfortable early is likely to serve you best for the long run. I recommend wearing a GPS device to keep pace in check, especially on race day when adrenaline can mean that you go too fast, too soon.
3. Want to go faster? Try FartlekFartlek – short bursts of faster tempo running – is a great way to increase overall pace. Try it once or twice a week and you’ll start to feel the difference.
4. Hit the gymStrength training is an important component of my training – you’ll find me in the gym on Mondays and Fridays. Not only do I want to keep strong to protect against injury, but I also work on flexibility.
5. Try a coachWhilst many runners take on new challenges on their own, if you’re ready to step it up consider a coach to help keep you accountable as well as set new goals.

Jess Trengove is an ambassador for the Wings for Life World Run taking place on Sunday 5 May. This is a unique race with a difference: there is no finish line! Instead, participants of all abilities, from pros to beginners and wheelchair competitors, race to keep ahead of a Catcher Car. 100% of all donations and the entry fees go directly into spinal cord research projects.