1. INSTRUCTIONAL UNITS CALENDAR PROFILE DISCUSSION FORUM RESOURCES EMAIL
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INSTRUCTIONAL UNITS
CALENDAR
PROFILE
Self-Assessment (Unit 1)
Training Schedule (Unit 4)
DISCUSSION FORUM
RESOURCES
Acquire Proper Gear (Unit 2)
Evaluate Readiness (Unit 5)
Nutrition (Unit 3)
Run Marathon (Unit 6)

2. Training Plan Designed Just for you!
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Training Plan Designed Just for you!
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Ready to run your first marathon? If you have come this far, and registered for this course, changes are that you are ready to go forward with one of the most fulfilling experience of your life. At the very least, you are staying that you want to take the responsibility for your health and your attitude. On the long list of benefits from such a program, those two steps are at the top.
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To stick with a training program for six months is to become a winner. To finish will leave you feeling like a champion and positively change your life.
You can do this! 5
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3. Steps To Begin Your Training
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Steps To Begin Your Training
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Your first steps into beginning your training is self assessment. This unit will guide you through 5 steps. These steps are important in introducing you to the history of the marathon and resources you will need to complete the training!
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Medical Disclaimer: You should consult with a healthcare professional before starting any exercise or diet program. If you have a health concern of any kind consult your health care professional . Information presented by 26.2 Designed for You is for educational purposes only and is not meant to substitute for the advice of a doctor or other medical professional. 5
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4. 5 EASY STEPS... Your First Step STEP 1 STEP 2 STEP 3 STEP 4 STEP 5
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Your First Step
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Your first step is here, and you are about to embark on an experience of a lifetime. And how appropriate is to begin, at the beginning. The video History of the First Marathon will explain where this tradition comes from. In addition to the video, a personal profile and checklist is provided, so that you can keep track of your progress, and assist us in
creating a program that best suits your training goals.
You may also click on the following to listen to the History of the First Marathon.
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5. My Personal Profile and Set Goals
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My Personal Profile and Set Goals
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PROFILE
Save
First Name
Last Name
DISCUSSION FORUM
Date of Birth
Height
Weight
RESOURCES
In the space provided, list at least2-4
personal goals for this program.
Sample Goals:
My goal is to lose 15 pounds.
My goal is to run a marathon in less than 4 hours 30 minutes.
My goal is to improve my overall physical health.
Submit
Submit 5
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6. What Resources Do I Need?
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What Resources Do I Need?
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The commitment to train for a marathon is not your one and only consideration. To start, training takes time. Do you have the time to commit to training for a marathon? This is one important aspect that is needed to complete this course. 26.2
Designed for you has created a resource form for you. This form will assist you n all additional questions you need to ask yourself before you start your training. Fill out the form, save and submit, and you are on your way to fulfilling your dream to run a marathon.
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RESOURCES
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7. 5 EASY STEPS... Resources Required to Train STEP 1 STEP 2 STEP 3
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Resources Required to Train
Complete the checklist by choosing the option that applies to you.
I have basic computer and Internet skills.
5. I am able to invest an average of 200
I have access to a computer with Internet dollars in marathon fees.
connection.
I am able to invest hours per week, with location where the marathon will take
an average of 6 hours per week training for place.
a marathon.
I am able to invest an average of 200 dollars in basic equipment and training gear.
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RESOURCES
6. I am able to travel as needed to a location where the marathon will take place. 5
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8. 5 EASY STEPS... Are You Healthy? STEP 1 STEP 2 STEP 3 STEP 4 STEP 5
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Are You Healthy?
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When beginning any athletic training program, it is important to complete a physical assessment and gain approval from your doctor.
In this step, you will be asked to consider your personal medical history, family history and complete a physical health checklist. To insure your own safety, a clearance from your doctor is required to participate in this program.
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9. 5 EASY STEPS... Your Physical Health STEP 1 STEP 2 STEP 3 STEP 4
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Your Physical Health
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The runners are given the following checklist in order to evaluate their physical health and family medical history and to determine their eligibility for the program.
Check all that applies.
Part 1: Personal History
1. Age
2. Present level of physical activity
Low
Moderate
High
3. Physical condition
high blood pressure
heart problems
shortness of breath
arthritis or bone problems
muscular, ligament, tendon problems
4. List current or previous injuries
Part 2: Family history
stroke
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10. 5 EASY STEPS... Physical Fitness STEP 1 STEP 2 STEP 3 STEP 4 STEP 5
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Physical Fitness
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Before you begin any kind of exercise program, you must ask yourself, “What is my current fitness level?”
• What is your current level of physical activity?
• How many times per week do you engage in a form of exercise, such as walking, running, bike riding, tennis, or similar? For how long?
• Is the level of activity mild, moderate, or strenuous?
To prevent unnecessary injuries, this program is designed for participants who have already been engaging in moderate physical activity for several weeks or longer.
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11. Pre-conditioning Program
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Pre-conditioning Program
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Prior to the pre-conditioning program, comfortable workout clothing and a good pair of sneakers are required.
The program should take 4-6 weeks to complete, but you can take several more weeks if necessary. If you feel uncomfortable, take a break. Don’t overdo it!
 Start by walking 20 minutes a day, 4-5 days a week. If you feel comfortable, incorporate short periods of running. At the end of the first week, you should be walking/running 1 mile. Continue increasing your distance over the next several weeks. At the end of week 2, you should be able to complete 1.5 miles. At the end of week 3, you should be able to complete 2 miles. At the end of week 4, you should feel comfortable walking/running 2.5 miles.
 Remember, this program is not designed to have you run the entire distance. Take frequent walk breaks. Stay hydrated, and most importantly, have fun!
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12. 5 EASY STEPS... Mile Test Run STEP 1 STEP 2 STEP 3 STEP 4 STEP 5
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Mile Test Run
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Before you attempt the test run, be sure that you are wearing comfortable, non-restrictive clothing and adequate athletic shoes. Remember to bring a stopwatch so you can record your run.
Start the stopwatch and the beginning of your run and complete 4 laps (1 mile) at a pace that you can maintain throughout the length of the test run. Remember to stop the clock and record your time as soon as you cross the finish line.
Enter the completion time of your mile test run into the Pace Generator we have provide for you. Upon submission of the information, your pace will be figured out for you. This critical information will help you plan the intensity of your training program as you move forward in training for your marathon.
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MINUTES
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13. 5 EASY STEPS... Your Training Options STEP 1 STEP 2 STEP 3 STEP 4
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Your Training Options
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Your training will depend entirely upon the race you choose. Where and when you want to run your race are two very important factors. Do you enjoy running in cold weather verses warm weather? Is your everyday running course hilly or flat? These questions are only some of the considerations that need to be addressed when choosing your race.
As a beginner to running, these questions and more need to be addressed, so that you can start planning for your big day. We have thought all this out for you in the What to Consider When Choosing a Race interactive checklist. When you are finished answering the questions, you will have the tools you need to research and select the race that is right for you.
So... on your mark... get set... GO!
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14. What to Consider Choosing a Race
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What to Consider Choosing a Race
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