1. Welcome to the Pre Marathon Training Workshop Presented by: Run2LIVE, Inc.

2. Welcome Let’s Begin I’m Stephen Jackson, Executive Director and RRCA Adult Distance Running Coach for Run2LIVE, Inc. Our mission is to Inspire, Support and Encourage Black Men & Women to gain and maintain a healthy lifestyle through running or walking regardless of athletic ability or run/walk experience.

3. Who we are We are an affiliate member of the Road Runners Club Of America (RRCA). Through the RRCA, we are a 501(c)3 nonprofit organization. We conduct run training workouts, coaching, virtual coaching, and online run training workouts/education

4. Run2LIVE Certified Coaches Bea Whitaker - USTAF Level 1 and RRCA Certified Running Coach

5. Run2LIVE Certified Coaches Ethel K. Wilson – RRCA Certified Coach

6. Why Train for a Marathon?

9. Respect The Distance

10. This is how you want to look after the marathon

11. What is Marathon Training Like?

12. When to begin training? 1 st – 2 nd marathon with 30 miles or less running per week – 20 weeks. 2 or more marathons with 30 miles or less running per week. 18 – 20 weeks. 2 or more marathons with 30+ miles per week of running. 16 - 18 Weeks. 2 or more marathons with 40+ miles per week 16 weeks. 2 or more marathons with 50+ miles per week. 12 weeks.

13. Components of Marathon Training The Long Run – Endurance, Fueling, Hydration and Speed Fartleks and Intervals – Speed Workouts Tempo Runs – Endurance Workouts Hill Repeats – Endurance and Speed Workouts Stairs – Endurance and Speed Workouts Strength Training – Endurance and Speed Stretching * Yoga * Pilates – Strength and Endurance Workouts Cross Training – Endurance and Speed Workouts

14. The Long Run Creates the most Questions about Marathon Training How far should I run? Do I run for time or distance? What about pace? What to eat and drink? The list goes on and on.

15. Logging Your Runs

16. Benefits of Logging Your Runs Track improvements and foresee problems. Know what has worked or not worked in the past. Keep track of how circumstances affect your performance. Know what to do on RACE DAY

17. What Should You Track Days you run Mileage Type of run (tempo, interval etc.) Time of day and the weather. Meals Medications Weight Your mood Hours of sleep

18. Strength Training is it needed?

19. Managing Marathon Training

20. Enlist Support

21. Managing Marathon Training Be Flexible

22. Managing Marathon Training

23. Marathon Training Plans

24. Thousands of plans to choose from

25. What’s Your Goal? To just finish a marathon?

26. What’s your goal?

27. Your Training Plan Should: Enhance your strengths Improve your weaknesses Allow for changes Provide feedback on your progress

28. Understand what type of training will you respond best to? I AM A speedster – I perform better at short, fast workouts and races. High mileage, long workouts and long-distance races challenge me so I need to be careful with them. An Endurance Monster – I perform better at long, steady workouts and races and enjoy running lots of miles each week. Speed workouts and short races challenge me so while I need them, I will need to be smart about how I insert them into my training.

29. Understand what type of training will you respond best to? I Am A Combo-Speedster – I’m fairly equal in my workouts and races – enjoying both short/fast and long/steady workouts and all of my races. However, I tend to perform better in speed and sprint-type workouts and feel they provide the best fitness boost for me. A Combo-Endurance Monster – I like it all but find I tend to like higher mileage and stamina type workouts best.

31. A Term Coined by Matt Fitzgerald