The Portuguese location has held past editions of the World Half Marathon Championship and the World Cross and the roads, trails, cliffs and beaches, combined with beautiful weather, have made this a favourite stop for top runners for decades.

We caught up with 2:09 marathoner and owner of 2:09 Events Mike Gratton, to give you the low down.

In a nutshell

The range of fantastic routes on the road, trail and beach, the consistently good weather and being just a short flight from the UK makes Falesia and Vilamoura Europe’s leading location for warm weather training.

The pedigree

London Marathon winner Mike Gratton has been training and coaching in Falesia near Vilamoura for 35 years and knows the area as well as any runner. He explains that it’s been focal point for quality runners for decades

“In the late 80’s, when the World XC was due to be held up the road in Lisbon both the Australian and Japanese National distance teams where at the resort at the time of the camp. Getting up for our 8am morning run we would be welcomed by the site of the Japanese team standing in a circle with the great Toshihikop Seko a motivational speech.

Rob D’Castella, Gary Henry and a young Steve Moneghetti could be seen bashing out tempo up and down the road, and as if a bonus was needed Rosa Mota, Carlos Lopes, the Castro twins and Fernado Mamede, who, at that time held the 10,000m World record at 27.13 where in there too.

I remember meeting D’Castella, Henry (2.10 marathon), Moneghetti (soon to run 2.08 in Berlin) and my training partner, Nick Brawn (2.11.10 in New York) for a long run. It was some pack and I was a bit nervous of what the pace they may set off at as I’d run 5 miles already.

We set off on the track to Vilamoura at a pace so slow, for these athletes, that I was literally falling over myself to slow down since my legs were warmed up and in the grove. After Vilamoura Harbour we reached Quateira seafront and the pace upped to a strong steady pace, that is until the turn, when it all wound up to finish at under 5 minute miles!

I find it hard to get my coached athletes doing progressive runs to go slowly at the start so that they feel and can manage the progression – this, I always think, is the way to do them.”

Mike Gratton victorious in ’83

The training

One of the best coaches in the world explained why this is such a wonderful location for training, says Gratton
“In the late 1980’s Frank Horwill was our guest with members of the British Milers Club, he exclaimed in his flamboyant manner, ‘This is running Mecca, no clubs or discos as distraction, beaches, trails, trees, grass and an all-weather running track, you could not want for more’”

Vilamoura and Falesia are blessed with fantastic routes. From hard pack trails around the orange groves, technical runs over the cliffs and the beautiful of the wide expansive beach there is something here for all runners. Tracks are available in Falesia at the Victoria Beach and Sports Hotel and the Alfa Mar as well as in nearby Vilamoura and Albufeira.

Photo credit: Steven Seaton

If you are looking for a break from the running there are fantastic road and mountain bike routes up in the hills nearby taking your out towards the beautiful historic town of Silves.

Of course Vilamoura is the site of Paula Radcliffe’s 2003 World Half Marathon victory so the road running is great too. The 2km World Cross Country course in Falesia gives you the chance to experience a bit of running history and is a unique venue for racing and hard sessions. These days the International Almond Blossom takes place on the course annually attracting some top European and African runners.

GB ultra runner Robbie Britton regularly travels to Vilamoura to train and he explains it’ more than just the routes and weather;

“It’s the people , there is always a good crowd of people there. Runners of all abilities, from different parts of the UK and Europe that you can partner up with.  The big part of warm weather training isn’t actually the weather it’s having a great group of people together to train. That’s what you get in Vilamoura.”

How to get there

The nearest airport is Faro with cheap direct flights to airports around the UK. A short 30-minute journey by bus, hire car or taxi and you are good to go. Bus connections are easy and cheap to book in advance or when you get to the airport. Out of season hire cars can also be very affordable.

The beach is a wonderful location for running, a favourite of the late, great Bruce Tulloh. Photo credit: Tom Craggs

The location

“Our camp takes place at the Victoria Beach and Sports Hotel” in Falesia explains Gratton “having stayed at several hotels in the area we absolutely love this place – it’s been recently renovated and has it’s own track and gym and the rooms have private cooking facilities – which is great for runners

Situated just outside of Vilamoura Falesia is a perfect spot for athletes. It is quiet enough to give you the peace your need to train and recover hard, but has enough excellent local bars, restaurants and shops to feel connected and lively”

There are of course plentiful hotels and holiday apartments available in Falesia and Vilamoura itself.
A short trip in the car and you can see the rugged beauty of the wild Atlantic coast near Sagres with the huge surf waves rolling in and pristine white beaches.

Andy Norman & Ben Riddell getting work done in Vilamoura. Photo credit: Tom Craggs

When to go

Mid summer gets very busy and very hot. The roads are packed with tour buses and routes get difficult to run on. The Spring and Autumn are the perfect times to get out to the Algarve.

“Our camp takes place in March” explains Gratton “at this time of year the weather is generally perfect for training hard, it’s quiet and it allows training for major spring road races some really focused preparation”

Why go on a camp

A training camp is a great way to experience this running mecca. Surrounded by a group of positive people you’ll you get that bit more out of yourself. The warm weather can provide consistent training, some of the increases in red blood cells you’d see at altitude and of course the opportunity to relax and enjoy the beautiful location.

Mike’s training camps are consistently the best attended in Europe – and for good reason!

“Way back in 1970’s and 80’s running camps were exclusively for elite runners athletes only – typically the likes of Dave Moorcroft, and even before that, Bruce Tulloh, would spend the winter in Australia and New Zealand so that they effectively could have two summer season, one down under and then back on the European circuit.” Explains Gratton

“When the London Marathon came about in 1981 a new demand from beginner runners was created and part of the AAA membership at the time was the opportunity to train in the Algarve in March with Ian Thompson, the 1974 Commonwealth Games marathon gold medallist, and myself.

The format of our camp has remained the same ever since; led by current elite or retired elite athletes, twice-a-day training options and plenty of social opportunities. Since 1984 many other training bases with good facilities and reasonable flight times have sprung up, but we have held firm in staying in the Acoteias, or as it is now better known, Falesia resort.

We have worked with a number of great names on the camp over the years; Ian Thompson, as mentioned, Hugh Jones, Eamonn Martin, Paul Evans and currently Mara Yamauchi.”

The 2:09 Events camps for 2020 are between March 14th and March 28th with durations between those dates available from 7 to 14 nights.

The formidable coaching team includes 2.09 marathoner and London winner Mike Gratton, Mara Yamauchi, 2.23 marathon, second in London and 6th in the Beijing Olympics and Jenny Spink, winner of the Manchester Marathon 2019 in 2.34, plus support staff covering yoga, Pilates, remedial massage and core strength work.

The post The Fast Running guide to….Vilamoura appeared first on Fast Running.

This afternoon should be a time to relax and prepare mentally for the task awaiting you in the morning. It is often said all the hard work is done, but there are still ways to hamper your chances for tomorrow. We asked some of the best marathon minds around on how they manage race day and what advice they could share.

Below are tips from a 2:09 marathoner, this year’s Manchester marathon winner, England and GB internationals, top marathon coaches and a pastry expert from Sussex who ran 2:18 at Brighton already this year.

Don’t get over excited

We all hear it, everyone tells you not to start too quickly. Easier said than done in the excitement of a big city marathon, but maybe the voices of those more experienced ringing in your ears might help out.

England’s 2:38 marathoner Dani Nimmock told us that  “Despite how good you will feel in the early miles stay controlled and take on carbs so you can finish strong then brace yourself for the worst so when fatigue hits you’re prepared to fight through it!”

With a 2:28 marathon Sonia Samuels is one of Great Britain’s best ever and has an excellent record of running well over the marathon distance. “After a taper week or two your legs will feel raring to go” suggests Samuels, “but stick to your race plan and pace, resisting the temptation to push too early. Be ready to push at 20 miles!”

Photo: Virgin Money London Marathon

Don’t get carried away downhill

The slightly downhill early miles of the London Marathon are mentioned by both 2:09 marathoner and former London winner Mike Gratton, as well as recent 2:18 man Paul Navesey.  Other races have fast starts too and it might be tempting to “bank” some time for the second half but coach Gratton highlighted that “in London, even effort might mean a slightly faster first four miles as it is overall down hill, but then it is important to get into a groove at goal pace.”

Crawley AC’s Navesey says to “accept the easier miles earlier on and save the extra energy for the final push after 20 miles.” Several mention the importance of being strong later on in the race with Gratton saying “getting the pace right will have the psychological advantage of passing fast starters from 18 miles on.”

Coach of the AB Training group Allison Benton goes beyond the controlled start and suggests to “know your honest, true target pace” and then “stick closely to that pace for at least the first 18 miles, no matter how easy it feels.”

Winchester AC’s Louise Damen speaks from experience when she says ” as you have tapered, carbo-loaded and are full of race day adrenaline, it’s all too easy to run the first 10km or so too fast.” The 2:30 marathoner insists “don’t fall into the trap of trying to ‘bank’ time earlier on as you will burn through your glycogen stores at a quicker rate and this could make the final few miles pretty challenging”.

I can still hear the words of coach Tom Craggs ringing in my ears when my watch pinged a 5:20 mile at the start of the Valencia marathon. “Start easy, you’ll feel good but don’t get carried away”. That made the last few miles a lot harder work than they needed to be.

Adapt to the race in front of you

As discussed by myself in a recent article, you need to run the race you’re in. Don’t get too caught up worrying about last year’s times, that your club mate is ahead of you or where “Bob from the track” thinks you should be at mile seven. Focus internally on your own effort and do the best you can on the day.

Benton, coach to a host of strong marathoners like Navesey, England’s James Westlake and Kevin Rojas, reminds us to “adapt the target pace in advance based on the expected weather – be honest and ruthless about the impact of heat,” and don’t calculate your gaol pace on “‘what you think you can do because the crowds will inspire me'”.

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“Focus on your own race. Dont worry about what the others around you are doing.” is sage advice from Great Britain’s Aly Dixon. “Theres always going to be other people going through good patches and bad patches so don’t run your race by them. Do what YOU need to do.” The 2:29 marathoner should know, having raced in championships across the globe and having just finished 16th at the tough Boston Marathon.

Fight and smile to the finish

There’s no hiding it, the final miles can be tough, but prepare yourself for them. If you race well, pace sensibly early on and fuel well then those final few miles can be a glorious series of overtaking manoeuvres to a personal best.

“The race really starts at 20 miles so keep your powder dry until that point and then push on” says 2:16 Lincoln Wellington man Aaron Scott. “Trust your training and don’t be held back by any pre-conceived time limits.”

RELATED: Aaron Scott manages 120 mile weeks alongside full-time work

Photo: Cardiff Half Marathon

Recent Manchester marathon winner Jenny Spink tells us “in the last 10km, when it’s feeling tough, imagine a training run route that you have done time and again and tell yourself that you can do this.”.

This is backed up by Professor Andy Lane of Birmingham University. The celebrated sports psychologist suggests “focus a mental loop on the runners feet ahead of you; imagine they are running your feet.” Not sure what Eluid Kipchoge should do about that though?

“For many runners it’s the relationship wth fatigue and anxiety. Both are normal feelings for a marathon as the goalie challenging,” continues the academic. “Accept that fatigue is not negative, but how it should feel.” Know that everyone is feeling that fatigue and you’re just going to cope with it better than those around you, you will excel when it gets tough.

Bristol & West’s Spink uses distraction techniques when it’s tough.

She adds: “This could be saying names of loved ones over and over in your head or focusing on trying to overtake someone just ahead or getting to the next landmark.”

If you break down the task at hand, just dealing with one mile, one kilometre, one lamppost at a time, then it makes it more manageable chunks for your mind to work with. Even one step at a time if need be.

Enjoy the day

Last, but not least, enjoy the day. This is what all the early mornings, hard miles and tired legs have been for. Make sure that when you are on that start line you look around and wish those around you the best. You are all united by one goal of doing your best over 26.2 miles. It’s fun, I promise.

If it gets tough later on, then smile. Science has even told us that smiling helps, but you don’t need science to put a big grin across your face. Embrace your inner Cheshire cat and smile to those cheering from the side lines. Feel the energy of the crowd and use it when you really need it. Control those emotions early on, but don’t be afraid to let them push you on to the final few miles.

“Dare to believe. You have done the hard work, believe that you can do it!” is Jenny Spinks’s final piece of excellent advice.

RELATED: Smiling can make you a better runner

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The post Marathon race day advice from the experts appeared first on Fast Running.