Training

The fundamental principle of training is simple:

"To develop enough stamina to enable you to maintain the pace over the full distance at which you wish to complete"

Aerobic Running

It means to be training at a fairly strong aerobic effort (running within your capacity to use oxygen); not just jogging. All Aerobic Running must be steady and even, at a pace that leaves you tired at the end but knowing you could have run faster if you had wanted to. In other words, you should be feeling “Pleasantly Tired” when you finish your run. It does not mean racing your training either. In theory, at 75% to 95% of your aerobic capacity.

Most novice runners doubt that they can run or jog distances day after day or even for an hour or more without stopping, particularly when they may feel extremely tired during the initial short-duration runs. But, after only a couple or three weeks, with patience, you will find that what had seemed impossible is becoming easier and more enjoyable. Just don’t rush it.

So, if you are a novice jogger, act like one. Exercise well within your fitness level, your capacity to exercise, for at least six weeks. Your body will tell you those limits – take notice of them. If, after a few minutes of quiet jogging, you feel like stopping for a walk to get your breath back, stop and walk. Don’t try to keep running. By stopping, you will be helping your system to improve. By running on, you will be making certain that it won’t improve.

Easy Fartlek

It is Swedish for “Speed-Play”. Running over undulating areas if possible, mixing in some fast stride-outs, hill sprints, downhill striding, sustained runs for a minute or two, or whatever you feel like doing, without tiring yourself too much by taking easy jogging intervals whenever your feel like it.

Running is Child’s Play. The play of children is nothing more than a long distance run because in a couple of hours of play they cover many kilometers with several hundred pauses. Children can stay in motion for hours at a time while they play. In “hide and seek” and other games, children run as far as 5 kilometers in and hour, with hundreds of stops. Imagine that!

Time Trials

Run at about 85%-90% of your full effort. Trying to maintain the same effort throughout the whole distance. Don’t increase the speed at the end by sprinting. Time Trial is most important for co-ordinating the training of speed and stamina and for finding out the weaknesses and the strengths which in turn indicates what further training is needed to improve the former and to capitalize the latter.

Fast Relaxed Running

It is always important to try to relax during races and continually training by running varying distances from 100 to 300 meters keeping the upper body relaxed and concentrating upon running with a good technique, will help you to run faster time without being basically fitter.

Concentrate on running with your head up and hips comfortably forward, with eyes looking 60 meters straight ahead. It allows you to stride longer and more economically. Never waste energy

Run with low-swinging arm action, with the thumbs skimming the seams of the shorts or the tights. Arm movements don’t assist distance runners much, apart from helping his/her balance. And the low arm action is natural, relaxed and automatic. It uses energy to hold the arms up high.

Mark out a distance of approx. 50 meters, then 150 meters, then 50 meters. After your warm up and stretching, jog the 50 meters then run the 150 meters at your best relaxed speed, then jog the 50 meters. Turn around and repeat.

Stride length will develop naturally as fitness grows.

Jogging

Very easy running. Do no worry about how fast you are running. Run at a comfortable pace. You should be able to hold a conversation comfortably.

Rest

Resting plays a very important part of training. We do not go out and train for the sake of the training schedule. When in doubt, don’t train. Never make up what you have missed and try to fit two days’ training into one day. It is better to be under-trained than over-trained.

The training schedules are only for guidance, and give a balanced method of training for a specific event. Keep a diary, and always record and study your reactions to training from day to day and allow for some recovery if you feel jaded of suffer from any soreness.

Never do speed training or time trials when your muscles are sore or you are feeling very tired. Just jog easily, irrespective of what is on the schedule for the day’s training. You can never do yourself any harm by jogging easily and it will usually assist in overcoming the soreness or tiredness.

See below two programs that cater for both the 1/2 and full marathon distance.

Hydration

Taking on fluids is such an important part of long distance running. We suggest google search or read up to date information on this subject. There will be hydration stations around the course at 5 kilometer intervals with both water and Leppin Sports drink available.

Current Health Status

If you are contemplating training toward competing in the half or full marathon events we strong urge you to consult with your GP if you have any doubts about your current health.

Here is a link if you are a newbie runner and want some really good tips on where to start with your training. Click here

BEGINNERS HALF MARATHON 16 WEEK TRAINING SCHEDULE

16 Weeks To Go (16 August)

Mon 16/08 20-30 mins Jogging/Walk+Jog/Walking

Tue 17/08 30 mins Aerobic Running/Jogging

Wed 18/08 30-45 mins Jogging/Brisk Walking

Thur 19/08 30 mins Easy Fartlek

Fri 20/08 30 mins Jogging/Brisk Walking/Rest

Sat 21/08 45 mins Jogging/Brisk Walking

Sun 22/08 50 mins Aerobic Running/Jogging

15 Weeks To Go (23 August)

Mon 23/08 20-30 mins Jogging/Walking/Rest

Tue 24/08 30 mins Aerobic Running/Jogging

Wed 25/08 40 mins Jogging/Brisk Walking

Thur 26/08 30 mins Easy Fartlek

Fri 27/08 30 mins Jogging/Brisk Walking/Rest

Sat 28/08 45 mins Jogging/Brisk Walking

Sun 29/08 60 mins Aerobic Running/Jogging

14 Weeks To Go (30 August)

Mon 30/08 30 mins Jogging/Brisk Walking

Tue 31/08 45 mins Aerobic Running/Jogging

Wed 01/09 50 mins Jogging

Thur 02/09 40 mins Easy Fartlet

Fri 03/09 30 mins Jogging/Rest

Sat 04/09 30-45 mins Easy Fartlet

OR 9km Handicap Run provided by Marlborough Harriers

Sun 05/09 60 mins Aerobic Running/Jogging

13 Weeks To Go (06 September)

Mon 06/09 30 mins Jogging/Brisk Walking

Tue 07/09 45 mins Aerobic Running/Jogging

Wed 08/09 60 mins Jogging

Thur 09/09 40 mins Easy Fartlek

Fri 10/09 30 mins Jogging/Rest

Sat 11/09 30-45 mins Easy Fartlek

OR 8km Handicap Run provided by Marlborough Harriers

Sun 12/09 60 mins Aerobic Running/Jogging

12 Weeks To Go (13 September)

Mon 13/09 30-35 mins Jogging/Brisk Walking

Tue 14/09 50 mins Aerobic Running/Jogging

Wed 15/09 60 mins Jogging

Thur 16/09 40 mins Easy Fartlek

Fri 17/09 30 mins Jogging/Rest

Sat 18/09 45 mins Easy Fartlek

OR Queen Charlotte Relay organized by Marlborough Harriers

Sun 19/09 60 mins Jogging

11 Weeks To Go (20 September)

Mon 20/09 40 mins Aerobic Running/Jogging

Tue 21/09 50 mins Aerobic Running/Jogging

Wed 22/09 3km Time Trials

Thur 23/09 40 mins Easy Fartlek

Fri 24/09 30 mins Jogging/Rest

Sat 25/09 60 mins Jogging/Brisk Walking

Sun 26/09 75 mins Aerobic Running/Jogging

10 Weeks To Go (27 September)

Mon 27/09 35-40 mins Jogging

Tue 28/09 60 mins Aerobic Running/Jogging

Wed 29/09 5km Time Trials

Thur 30/09 40 mins Easy Fartlek

Fri 01/10 30 mins Jogging/Rest

Sat 02/10 60 mins Jogging

Sun 03/10 80 mins Aerobic Running/Jogging

9 Weeks To Go (04 October)

Mon 04/10 35-40 mins Jogging

Tue 05/10 60 mins Aerobic Running/Jogging

Wed 06/10 5km Time Trials

Thur 07/10 45 mins Easy Fartlek

Fri 08/10 30 mins Jogging/Rest

Sat 09/10 60 mins Jogging

Sun 10/10 100 mins Aerobic Running/Jogging

8 Weeks To Go (11 October)

Mon 11/10 35-45 mins Jogging

Tue 12/10 60 mins Aerobic Running

Wed 13/10 60-75 mins Jogging

Thur 14/10 45 mins Easy Farlek

Fri 15/10 40 mins Jogging/Rest

Sat 16/10 5km Time Trials/Short Race

Sun 17/10 2hrs Aerobic Running/Jogging

7 Weeks To Go (18 October)

Mon 18/10 150meters x 3-5 Fast Relaxed Running

Tue 19/10 45 mins Jogging

Wed 20/10 60 mins Aerobic Running

Thur 21/10 45 mins Easy Fartlek

Fri 22/10 30 mins Jogging/Rest

Sat 23/10 10km Time Trials/Race

Sun 24/10 2hrs Jogging

6 Weeks To Go (25 October)

Mon 25/10 150meter x 3-5 Fast Relaxed Running

Tue 26/10 60 mins Jogging

Wed 27/10 60 mins Aerobic Running

Thur 28/10 45 mins Easy Fartlek

Fri 29/10 40 mins Jogging/Rest

Sat 30/10 5km TimeTrials/Short Race

Sun 31/10 60 mins Aerobic Running

5 Weeks To Go (01 November)

Mon 01/11 150meters x 2-4 Fast Relaxed Running

Tue 02/11 45 mins Jogging

Wed 03/11 30 mins Easy Fartlek

Thur 04/11 40 mins Jogging

Fri 05/11 30 mins Jogging/Rest

Sat 06/11 16km Time Trials

Sun 07/11 40 mins Jogging/Brisk Walking

4 Weeks To Go (08 November)

Mon 08/11 45 mins Jogging

Tue 09/11 55 mins Jogging

Wed 10/11 75 mins Jogging

Thur 11/11 30-40 mins Easy Fartlek

Fri 12/11 35 mins Jogging/Rest

Sat 13/11 3km Time Trials/Short Race

Sun 14/11 90 mins Aerobic Running

3 Weeks To Go (15 November)

Mon 15/11 150meters x 2-4 Fast Relaxed Running

Tue 16/11 50 mins Jogging

Wed 17/11 60 mins Aerobic Running

Thur 18/11 35 mins Easy Fartlek

Fri 19/11 40 mins Jogging/Rest

Sat 20/11 5km Time Trials/Race

Sun 21/11 90 mins Aerobic Running/Jogging

2 Weeks To Go (22 November)

Mon 22/11 30 mins Easy Fartlek

Tue 23/11 50 mins Aerobic Running

Wed 24/11 3km Time Trials

Thur 25/11 30 mins Easy Fartlek

Fri 26/11 45 mins Jogging/Rest

Sat 27/11 30 mins Easy Fartlek

Sun 28/11 60 mins Aerobic Running

1 Week To Go (29 November)

Mon 29/11 45 mins Jogging

Tue 30/11 2km Time Trials

Wed 01.12 30 mins Jogging

Thur 02/12 30 mins Jogging/Rest

Fri 03/12 25 mins Jogging/Rest

Sat 04/12 New World Marlborough Half Marathon

Sun 05/12 30-40 mins Very Easy Jogging/Walking

BEGINNERS MARATHON 16 WEEK TRAINING SCHEDULE

16 Weeks To Go            (16 August)

Mon            16/08                        30-45 mins            Jogging

Tue            17/08                        45-60 mins            Aerobic Running

Wed            18/08                        60 mins            Jogging

Thur            19/08                        30 mins            Easy Fartlek

Fri            20/08                        25-30 mins            Jogging/Rest

Sat            21/08                        45 mins            Easy Fartlek

Sun            22/08                        60-75 mins            Aerobic Running/Jogging

15 Weeks To Go            (23 August)

Mon            23/08                        30-45 mins            Jogging

Tue            24/08                        45-60 mins            Aerobic Running

Wed            25/08                        60 mins            Jogging

Thur            26/08                        30-40 mins            Easy Fartlek

Fri            27/08                        25-30 mins            Jogging/Rest

Sat            28/08                        45 mins            Easy Fartlek

Sun            29/08                        75-90 mins            Aerobic Running/Jogging

14 Weeks To Go            (30 August)

Mon            30/08                        45 mins            Jogging

Tue            31/08                        60 mins            Aerobic Running

Wed            01/09                        60 mins             Jogging

Thur            02/09                        45 mins            Easy Fartlek

Fri            03/09                        30-40 mins            Jogging/Rest

Sat            04/09                        45-60 mins            Easy Fartlek

                        OR            9km Handicap Run provided by Marlborough Harriers

Sun            05/09                        90-100mins            Jogging

13 Weeks to Go            (06 September)

Mon            06/09                        45 mins            Jogging

Tue            07/09                        60 mins            Aerobic Running

Wed            08/09                        60 mins            Jogging

Thur            09/09                        45 mins            Easy Fartlek

Fri            10/09                        30-45 mins            Jogging/Rest

Sat            11/09                        45-60 mins            Easy Fartlek

                        OR            8km Handicap Run provided by Marlborough Harriers

Sun            12/09                        1.5-2hrs            Jogging

12 Weeks To Go            (13 September)

Mon            13/09                        45-60 mins            Jogging

Tue            14/09                        60 mins            Aerobic Running

Wed            15/09                        60 mins            Jogging

Thur            16/09                        45 mins            Easy Fartlek

Fri            17/09                        45 mins            Jogging/Rest

Sat            18/09                        60 mins            Easy Fartlek

                        OR            Queen Charlotte Relay organised by Marlborough Harriers

Sun            19/09                        1.5-2hrs            Jogging

11 Weeks To Go            (20 September)

Mon            20/09                        60 mins            Aerobic Running

Tue            21/09                        75 mins            Jogging

Wed            22/09                        45 mins            Easy Fartlek

Thur            23/09                        60 mins             Aerobic Running

Fri            24/09                        45 mins            Jogging/Rest

Sat            25/09                        5km                        Time Trials/Race

Sun            26/09                        2hrs                        Aerobic Running/Jogging

10 Weeks To Go            (27 September)

Mon            27/09                        60 mins            Jogging

Tue            28/09                        75 mins            Aerobic Running

Wed            29/09                        45 mins            Easy Fartlek

Thur            30/09                        60 mins            Aerobic Running

Fri            01/10                        45 mins            Jogging/Rest

Sat            02/10                        10km                        Time Trials/Race

Sun            03/10                        2-2.5hrs            Aerobic Running/Jogging

9 Weeks To Go            (04 October)

Mon            04/10                        60 mins            Jogging

Tue            05/10                        80 mins            Aerobic Running

Wed            06/10                        3km                        Time Trials

Thur            07/10                        45-60 mins            Aerobic Running

Fri            08/10                        45 mins            Jogging/Rest

Sat            09/10                        5km                        Time Trials/Race

Sun            10/10                        2-2.5hrs            Aerobic Running/Jogging

8 Weeks To Go            (11 October)

Mon            11/10                        60 mins            Jogging

Tue            12/10                        80 mins            Aerobic Running

Wed            13/10                        5km                        Time Trials

Thur            14/10                        60 mins            Aerobic Running

Fri            15/10                        45 mins            Jogging/Rest

Sat            16/10                        5km                        Time Trials/Race

Sun            17/10                        2-2.5hrs            Aerobic Running/Jogging

7 Weeks To Go            (18 October)

Mon            18/10                        150meters x 4-6            Fast Relaxed Running

Tue            19/10                        90 mins            Aerobic Running

Wed            20/10                        3km                        Time Trials

Thur            21/10                        45 mins            Easy Fartlek

Fri            22/10                        45 mins            Jogging/Rest

Sat            23/10                        10km                        Time Trials/Race

Sun            24/10                        1.5-2hrs            Aerobic Running/Jogging

6 Weeks To Go            (25 October)

Mon            25/10                        150meters x 4-6            Fast Relaxed Running

Tue            26/10                        80 mins            Jogging

Wed            27/10                        5km                        Time Trials

Thur            28/10                        60 mins            Jogging

Fri            29/10                        45 mins            Jogging/Rest

Sat            30/10                        3km                        Time Trials/Rest

Sun            31/10                        60-75 mins            Jogging

5 Weeks To Go            (01 November)

Mon            01/11                        150meters x 3-5            Fast Relaxed Running

Tue            02/11                        60 mins            Jogging

Wed            03/11                        30 mins            Easy Fartlek

Thur            04/11                        45 mins            Jogging

Fri            05/11                        30 mins            Jogging/Rest

Sat            06/11                        35km                        Fast OR Run+Jog+Walk

Sun            07/11                        30-40 mins            Jogging

4 Weeks To Go            (08 November)

Mon            08/11                        45-60 mins            Jogging

Tue            09/11                        45-60 mins            Jogging

Wed            10/11                        30 mins            Easy Fartlek

Thur            11/11                        60 mins            Jogging

Fri            12/11                        30 mins            Jogging/Rest

Sat            13/11                        3km                        Time Trials/Short Race

Sun            14/11                        2hrs                        Aerobic Running/Jogging

3 Weeks To Go            (15 November)

Mon            15/11                        150meters x 3-5            Fast Relaxed Running

Tue            16/11                        60 mins            Jogging

Wed            17/11                        5km                        Time Trials

Thur            18/11                        30-45mins            Easy Fartlek

Fri            19/11                        30 mins            Jogging/Rest

Sat            20/11                        60 mins            Jogging

Sun            21/11                        1.5-2hrs            Aerobic Running/Jogging

2 Weeks To Go            (22 November)

Mon            22/11                        30-45 mins            Easy Fartlek

Tue            23/11                        60 mins            Aerobic Running/Jogging

Wed            24/11                        3km                        Time Trials

Thur            25/11                        30-40 mins            Easy Fartlek

Fri            26/11                        30 mins            Jogging/Rest

Sat            27/11                        30 mins            Easy Fartlek

Sun            28/11                        60 mins            Aerobic Running/Jogging

1 Weeks To Go            (29 November)

Mon            29/11                        45 mins            Jogging

Tue            30/11                        2km                        Time Trials

Wed            01/12                        30-40 mins            Jogging

Thur            02/12                        30 mins            Jogging/Rest

Fri            03/12                        30 mins            Jogging/Rest

Sat            04/12               New World Marlborough Marathon

SUN            05/10                        30 mins            Very Easy Jogging/Walking