2018 slogan

Child page banner a
 > Standard Chartered Hong Kong Marathon > Training > Training Tips

Training Tips

Mental Race Planning

Mr. Chan Ka Ho - Winner of Men's 10km Challenge of the Standard Chartered Hong Kong Marathon 2012

A little more than one month to go until the race day, all runners participating in the Standard Chartered Hong Kong Marathon 2014 should have reached their maximum in terms of physical strength and training. If you wish to have a more impressive result, the mental quality should not be overlooked. Proper mental rehearsal could help runners plan for the consumption of energy more efficiently. Race planning is particularly important to marathon and half marathon runners. For amateur runners, running uphill is the most exhausting part. Runners should adjust their race plan according to their own strengths and weaknesses, so as to accomplish the target in a comfortable pace.

Methods for mental rehearsal:

The course for the Standard Chartered Hong Kong Marathon is mostly along the highways and driveways. Though it is impossible to perform field tests, runners could drive or ride on public transport to check the actual road conditions and the surrounding environment. If you could not visit the sites in person, search related videos or photos online to get yourself prepared with the slopes, turning points and water stations. Plan your pacing, energy allocation and utilization of the supplements, such as power gel and water; these would minimize the potential stress on race day.

Tips for race routes:

10km race:

The initial section at the Island Eastern Corridor going to Shau Kei Wan is a gentle downhill. It is a relatively easy section and most runners would have a faster pace for the first 5km than the latter 5km. After the turning point, it becomes a slight uphill and runners should pay attention to maintain their average pacing. Save energy for the last 1km where there will be a 200-meter uphill slope before reaching the finish line.

Half Marathon and Marathon:

The most challenging part for the two races is the last 10km at the Western Harbour Tunnel. Runners will keep going downhill starting from West Kowloon Highway, until entering the Western Harbour Tunnel. It becomes a continuous 1km uphill from Western Harbour Tunnel to Connaught Road West (the 33km section for Marathon), which is the steepest uphill in the entire racing route. Runners should be psychologically prepared to cope with the uphill while your physical strength is declining. Shorter steps are recommended to tackle this inclining slope.