[ Contents | Search | Post | Reply | Next | Previous | Up ]
From: Paul Shields
Category: Coach
Date: 1/4/00
Time: 7:57:57 PM
Remote Name: 203.38.32.116
Michael,
Yes the time to prepare for the event does seem short. It is probably enough time to get you to the finish but it may hurt a little!
The first thing I would do is to download RunCoach (http://www.sportscoach.com.au/RUN16V10.EXE) and tell it a little about yourself and the marathon then get it to generate a training plan for you.
Here are a few of the basics.
Firstly the main thing is to get into a fortnightly routine of doing a long run. The long run is critical in completing a marathon. Gradually build the distance of this long run by no more than 10% per week. During this run pace is not important rather time on the road. Don't be afraid to use a walk/run cycle to get you through the difficult parts.
The other runs you do should be easy. We are only aiming for a finish here. Do your last long run no closer than 3 weeks (okay maybe 2) before the event then decrease your other runs gradually up till the event.
Get used to drinking energy replacement drinks (eg Gatorade) in your long runs. Eat plenty of carbohydrates leading up to the event, drink water and a replacement drink during the event, start slowly and don't be afraid to walk at times.
All the best, in the event.
Regards
Paul