Training 10 week program

1
Training 10 week program

• Beginners (First marathon)
• Intermediate (On or two under the belt but still
  over 3.30)

2
Before You Start

• If unsure, get a full medical examination
• Ask yourself, can I do this?
• Think about if you have the time If not- make
  the time
• Get the correct apparel
• Find someone to run with
• Think about where to run
• Dont wear headphones
• Careful of running in remote areas (especially
  women)

3
Training

• Time (5.00am start 50 of training and long run
  should be early morning)
• Go through plan
• Plan is on time NOT distance
• Two long runs (Wed and Sunday) Varied in
  terrain and surface
• Go through key
• Speed McMillans / Heart Rates
• Never try to CATCH UP if you have a couple of
  days off
• Tapering

4
Injury Prevention

• Correct shoes (Orthotics) Arch support each
  pair of shoes should last about 650-700K Can
  alternate shoes if you have two pairs (slightly
  different forces lessening repetitiveness)
• Avoiding chaffing (vaseline on inner thighs and
  nipples)
• Surface Concrete (worst), blacktop, grass
• Careful with downhill running (worst of all
  imapct running)
• Plenty of sleep

5
Gear

• Wear loose fitting, light gear (Try not to wear
  darker colours if training in the day)
• Never wear new shoes or socks on race day.
• Buy shoes from a well known store and stick to
  the major brands
• Heavier shoe is needed for heavier builds
  (450g-550g for over 80kg)

6
Warm Up

• Warm up first (increases blood flow to the
  muscles and increases ability to stretch without
  injury) - 5-10 minutes
• Stretch
• Breathe when stretching
• Avoid bouncing
• Each stretch for about 30 seconds