1. FRC MARATHON CLUB 2015
Welcome

2. FRC MARATHON CLUB WHATS IT ALL ABOUT?
OPEN FORUM FOR YOU TO ASK FOR ANY ADVICE YOU WANT!
TRAINING, DIET, EQUIPMENT & CLOTHING, HYDRATION, GELS, TAPER, PREPARATION FOR THE RACE DAY………………..
WE WILL MEET ONCE A MONTH, BUT IF YOU HAVE ANY QUESTIONS WE CAN DISCUSS ANYTIME.
WE CAN ALL KEEP IN TOUCH ON OUR FACEBOOK GROUP

3. PLANNINING YOUR TRAINING SCHEDULE
WHERE DO I START ?
WHERE AM I NOW ?
WHERE DO I WANT TO GET TO ?
WHAT ARE MY GOALS ?
HOW MANY GOALS DO I NEED TO HAVE ?

4. THE LONG RUN HOW LONG SHOULD IT BE? CONTROVESY!!!! 20 MILES
WHY NOT 19?
IF YOU RAN 2 MILES A DAY FOR 3 MONTHS, WOULD YOU BE ABLE TO RUN A 10K?
ON THE OTHER EXTREME IF YOU WERE RUNNING AN ULTRA RACE WHAT WOULD LONGEST RUN BE 30 MILES?
BOTH OF THESE ARE ONE THIRD OF RACE DISTANCE!
ONE THIRD OF MARATHON = 9 MILES
WHY DO WE DO MORE, BECAUSE WE SET OURSELVES TARGETS AND WE HAVE TO TRAIN OUR BODY SO WE CAN ACHIEVE THESE.
DON’T UNDER ESTIMATE WHAT THE HUMAN BODY CAN ACHIEVE

5. DATES WK
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
MLS
5-11 JAN 1
12-18 JAN 2
19-25 JAN 3
26-1 FEB 4
2-8 FEB 5
9-15 FEB 6
16-22 FEB 7
23-1 MAR 8
2-8 MAR 9
9-15 MAR 10
16-22 MAR 11
23-29 MAR 12
30-5 APR 13
6-12 APR 14
13-19 APR 15
20-26 APR 16

6. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
12-18 JAN 2
19-25 JAN 3
HANDICAP
SOUTHERN XC
26-1 FEB 4
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM

7. DATES DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
SUNDAY
MLS
5-11 JAN 1
12-18 JAN 2
19-25 JAN 3
HANDICAP
SOUTHERN XC
26-1 FEB 4
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM
DATES

8. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
12-18 JAN 2
19-25 JAN 3
HANDICAP
SOUTHERN XC
26-1 FEB 4
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM

9. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
12-18 JAN 2
19-25 JAN 3
HANDICAP
SOUTHERN XC
26-1 FEB 4
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM

10. DATES DATE DAT DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
SATURDAY
SUNDAY
MLS
5-11 JAN 1
REST
CLUB
LONG RUN 12
12-18 JAN 2
LONG RUN 14
19-25 JAN 3
HANDICAP
SOUTHERN XC
LONG RUN 10
26-1 FEB 4
LONG RUN 15
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
LONG RUN 16
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM
DATES
DATE
DAT

11. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
LONG RUN 12
12-18 JAN 2
LONG RUN 14
19-25 JAN 3
HANDICAP
SOUTHERN XC
LONG RUN 10
26-1 FEB 4
LONG RUN 15
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
LONG RUN 16
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM

12. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
PR/XC 6
LONG RUN 12
12-18 JAN 2
LONG RUN 14
19-25 JAN 3
HANDICAP
SOUTHERN XC
LONG RUN 10
26-1 FEB 4
LONG RUN 15
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
LONG RUN 16
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM

13. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
PR/XC 6
LONG RUN 12
12-18 JAN 2
LONG RUN 14
19-25 JAN 3
HANDICAP
SOUTHERN XC
LONG RUN 10
26-1 FEB 4
LONG RUN 15
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
LONG RUN 16
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14
13-19 APR 15
20-26 APR 16
VLM

14. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
8 MILES
PR/XC 6
LONG RUN 12
12-18 JAN 2
LONG RUN 14
19-25 JAN 3
HANDICAP
6 MILES
SOUTHERN XC
LONG RUN 10
26-1 FEB 4
LONG RUN 15
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
9 MILES
LONG RUN 16
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
10 MILES
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14
13-19 APR 15
20-26 APR 16
4 MILES
VLM

15. DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MLS
5-11 JAN 1
REST
CLUB
8 MILES
PR/XC 6
LONG RUN 12
12-18 JAN 2
LONG RUN 14
19-25 JAN 3
HANDICAP
6 MILES
SOUTHERN XC
LONG RUN 10
26-1 FEB 4
LONG RUN 15
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
9 MILES
LONG RUN 16
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
10 MILES
2-8 MAR 9
LYDD 20
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14
13-19 APR 15
20-26 APR 16
4 MILES
VLM

16. DATE DATES WK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
MLS
5-11 JAN 1
REST
CLUB
8 MILES
PR/XC 6
LONG RUN 12 38
12-18 JAN 2
LONG RUN 14 40
19-25 JAN 3
HANDICAP
6 MILES
SOUTHERN XC
LONG RUN 10 35
26-1 FEB 4
LONG RUN 15 41
2-8 FEB 5
XC KENT L
A&D 10KM
9-15 FEB 6
9 MILES
LONG RUN 16 43
16-22 FEB 7
NATIONAL XC
23-1 MAR 8
10 MILES
2-8 MAR 9
LYDD 20 46
9-15 MAR 10
16-22 MAR 11
LONGRUN 18
23-29 MAR 12
PADDOCK WOOD
HALF
30-5 APR 13
LONG RUN 20
6-12 APR 14 39
13-19 APR 15 28
20-26 APR 16
4 MILES
VLM 36
DATE

17. ANY QUESTIONS? THANK YOU FOR YOUR TIME DON’T BE AFRAID TO ASK
USE EACH OTHER – DOESN’T MATTER HOW MANY MARATHONS SOMEONE HAS ONE HAS RUN, EXPERIENCE IS GAINED FROM EVERYONE THAT IS RUN
ANY TOPICS YOU WANT TO LOOK AT NEXT TIME?
THANK YOU FOR YOUR TIME

18. FRC MARATHON CLUB 2015