Brad Milosevic, 1st Place Male 2015 City2Surf

Brad Milosevic, 1st Place Male 2015 City2Surf

Brad Milosevic is an Australian long-distance runner. He won the half marathon at the Oceania Marathon and Half Marathon Championships in 1:05:33. and the 2014 NSW Short Course Cross Country race. He also won City2Surf last year, and will be back with a vengeance to defend on August 14.

1. Consistency

Getting the most out of the final phase of training will come down to consistency. A day or two rest between runs will make sure you can get the most out of the next session. Slow and steady wins the race, build up slowly. Only add an extra day training once you are very comfortable with your current load. 3-4 walk/runs per week is a good place to start.

2. Training Partners

Buddy up. Finding a motivated partner to run with is the best way to watch those kilometers tick bye. You are more likely to adhere to training and become accountable if you meet at a designated place and time with someone. Look out for running groups or clubs in your area, they are a great way to meet like-minded people that will also help you achieve your goal.

3. Long Runs

It's a long way to Bondi. Think about your goal time. Being able to push close to that or equal your goal time in training is a great way to be sure you'll be still sprinting to the sand in Bondi. Start with a manageable distance or time and every fortnight add 5-10minutes as you feel comfortable. These training runs are be best left for the weekend, you can enjoy the morning sun and a relaxing coffee after for all your efforts.

4. Hills

Heartbreak Hill alone is 1600m long. Incorporating hills into your longer run is ideal to build the strength to conquer them. Alternatively hill repetitions are a great midweek training session. A hill that is 2-5minutes in duration is perfect, start slow and finish strong. A good template is to make a third of your normal run time dedicated to hill reps the other two thirds of time can be split either side into a warm up and warm down. A slow/moderate gradual rise will be testing enough.

5. Diet and Recovery

After all this hard training your body needs time to repair and adapt. Are you able to find an extra 30-60min sleep each night? Eating a healthy balanced diet will provide you with enough fuel for training to avoid hitting the wall. Hydration is equally as important, an easy way to stay hydrated after all the hard training is to try adding a glass of water when you wake up and go to bed every night (not only on the days you run).