Preparing for Joints in Motion

1
Preparing for Joints in Motion

• A Primer for Training

2
Athens full Marathon

• Start training
• June 18th is the start of training
• Goals to be under 6 hour cut-off
• Run/walk 10 km in 125 by July 22
• Run/walk half marathon in 300 by Sept 23
• Run/walk 30 km in 439 by Oct 7

3
Athens 10 km

• Start Training
• A lot depends on your background. The start
  would be somewhere between June 18 and August 27
• Goal dates for 10 km
• Complete 5 km at your goal pace by August 27
• Complete 10 km at an easy pace by September 23th
• Complete 8 km at your goal pace by Oct 21st

4
Jamaica full Marathon

• Start training
• July 16th is the start of training
• Although there is no cut off time, with
  increasing heat, we recommend those unprepared
  for 6 hours consider the half marathon
• Goals to be under 6 hours
• Run/walk 10 km in 125 by Aug 17
• Run/walk half marathon in 300 by Oct 21st
• Run/walk 30 km in 439 by Nov 4

5
Jamaica Half Marathon

• Start Training
• July 16th is the start of training
• Goal dates for 21.1 km
• Complete 10 km at your goal pace by Sept 23rd
• Complete 18 km at an easy pace by Nov 4th
• Complete 14 km at your goal pace by Nov 11th

6
Las Vegas full Marathon

• Start training
• July 16th is the start of training
• Although there is no cut off time, with
  increasing heat, we recommend those unprepared
  for 6 hours consider the half marathon
• Goals to be under 6 hours
• Run/walk 10 km in 125 by Aug 17
• Run/walk half marathon in 300 by Oct 21st
• Run/walk 30 km 439 by Nov 4

7
Las Vegas Half Marathon

• Start Training
• July 16th is the start of training
• Goal dates for 21.1 km
• Complete 10 km at your goal pace by Sept 23rd
• Complete 18 km at an easy pace by Nov 4th
• Complete 14 km at your goal pace by Nov 11th

8
Food and Fuel in hot races

• Fluid is key! Drink between .5 and 1 litre per
  hour.
• Sodium balances the water. Take in between .5
  and 1 gm of sodium per hour.
• Carbohydrate replaces glycogen stores. Take in
  about .5 gms per pound of body weight per hour.