1. April 28, 20041 Marathon Training Seminar Sault Stryders Running Club

2. Marathon Training Seminar 2 Topics  What is training  3 types of runners  3 types of training  The importance of each type of training for each type of runner  Specific training techniques  Race day  Learning for next time

3. Marathon Training Seminar 3 What will not be covered  Specific training program Each person is unique in their fitness level and potential capacity  Nutrition  Injuries  Cross training

4. Marathon Training Seminar 4 What is training  Placing the body under stress … and then giving the body a chance to recover (react to stress)  It is not how much training you do that is important, …it is how much training you absorb

5. Marathon Training Seminar 5 What is training  Training requires a goal  Maintenance running is good for you but it is not training

6. Marathon Training Seminar 6 3 types of runners  The 3 definitions that will be introduced are simply for the purpose of this seminar  You will asked to pick what type you are  The type of training you should do is totally dependent upon the type of runner you are

7. Marathon Training Seminar 7 3 types of runners - Beginner  Focus is on finishing  Biggest challenge is the distance  May be a first time marathoner or have done several marathons

8. Marathon Training Seminar 8 3 types of runners - Intermediate  Finishing is not a problem  Wants to improve time  The primary goal is the finishing time

9. Marathon Training Seminar 9 3 types of runners - Advanced  Has been an intermediate runner for some time  Wants to achieve their highest possible potential  The primary goal is to be the best they can ever be

10. Marathon Training Seminar 10 3 types of training  Strength (endurance)  Speed  Mental

11. Marathon Training Seminar 11 Beginner Intermediate Advanced StrengthSpeedMental

12. Marathon Training Seminar 12 Beginner Intermediate Advanced StrengthSpeedMental HighLowMedium

13. Marathon Training Seminar 13 Beginner Intermediate Advanced StrengthSpeedMental HighLowMedium High Low Medium

14. Marathon Training Seminar 14 Beginner Intermediate Advanced StrengthSpeedMental HighLowMedium High Low Medium High Low High

15. Marathon Training Seminar 15 Strength training  The most important aspect is “the long run of the week”  Use hills on shorter runs  Rest  Build up slowly

16. Marathon Training Seminar 16 Beginner and strength training  To summarize the success factor of a beginner runner into one statement, it would be: The total number of kilometers run

17. Marathon Training Seminar 17 Speed training  The objective is to run faster than “normal”  What is fast? At or better than marathon pace

18. Marathon Training Seminar 18 Speed training  Short races  Tempo runs  Intervals  Fartlek (speed play)

19. Marathon Training Seminar 19 Speed training - intervals  When training for short races, intervals are short with very little rest  When training for long races, intervals are long with sufficient rest in between to maximize the number of intervals (and distance covered)

20. Marathon Training Seminar 20 Intermediate and speed training  To summarize the success factor of a intermediate runner into one statement, it would be: The total number of kilometers run at or faster than marathon pace

21. Marathon Training Seminar 21 Mental training  Training smart  Eat and drink right  Get enough rest  Wear good shoes  Listen to your body  Prevent injuries

22. Marathon Training Seminar 22 Mental training  Set a goal  Develop a plan  Stick to the plan  Practice the mental toughness you will need to get you through the marathon

23. Marathon Training Seminar 23 3 aspects of training  Strength (endurance)  Speed  Mental

24. Marathon Training Seminar 24 Beginner Intermediate Advanced StrengthSpeedMental HighLowMedium High Low Medium

25. Marathon Training Seminar 25 Topics  What is training  3 types of runners  3 types of training  The importance of each type of training for each type of runner  Specific training techniques  Race day  Learning for next time

26. Marathon Training Seminar 26 Hard-Easy Method of Training  All runners, regardless of ability, should use the Hard-Easy method of training  What is it? A hard day must be followed by one or more easy days

27. Marathon Training Seminar 27 Hard-Easy Method of Training  The most common mistake The hard runs are too easy The easy runs are too hard  This process continues and eventually every run is the same

28. Marathon Training Seminar 28 Sun Mon Tues Wed Thur Fri Sat Hard-Easy training the right way

29. Marathon Training Seminar 29 Sun Mon Tues Wed Thur Fri Sat

30. Marathon Training Seminar 30 Sun Mon Tues Wed Thur Fri Sat Hard-Easy training the wrong way

31. Marathon Training Seminar 31 Hard-Easy Method of Training  Applies to the days of the week  …and to the seasons  …and to the years

32. Marathon Training Seminar 32 Speed versus strength  Are you a strong runner or fast runner or both?  Determine your strength  Train your weakness

33. Marathon Training Seminar 33 Speed versus strength  Race prediction charts can tell you your best racing distance  Train for your worst distance  Adapt your training program accordingly

34. Marathon Training Seminar 34 Training Programs  MarathonFirstTimers.com MarathonFirstTimers.com  HalHigdon.com HalHigdon.com  RunnersWorld.com RunnersWorld.com  RunningTimes.com RunningTimes.com  JeffGalloway.com JeffGalloway.com

35. Marathon Training Seminar 35 Race Day  Have a goal  Wear a watch, record split times  Try to run even splits  Listen to your body  Develop a tough mental attitude  Proper recovery and nutrition

36. Marathon Training Seminar 36 Learning for next time  Measure your success  Did you reach your goal  Why or why not  What to change for next time  Study your splits and think about how you felt during the race

37. Marathon Training Seminar 37 Marathon Training Seminar Any questions?