Training tips: 8 weeks to be ready on race day

Registered for SMIB 2026 and want to prepare in the best conditions? Here is a realistic 8-week training plan, validated by our technical committee.

Sample training plan

• 3 sessions per week: 1 endurance run, 1 interval session, 1 long run.
• Progressive long run: 8 km in week 1, up to 18 km in week 7.
• Half marathon pace: 75–80% of your max heart rate.
• Rest: 1 full day per week + active recovery (cycling, swimming).

Nutrition

Focus on complex carbs (rice, pasta, cassava, yam) the day before and the morning of the race. Hydrate steadily for 3 days before. Avoid food experiments race week.

Race morning

• Breakfast 3 hours before the start: bread, honey, banana, light coffee.
• 1 glass of water every 30 minutes until the start.
• 15-min warm-up (light jog + dynamic stretches).
• Be at the start line 30 minutes before 7:00 a.m.