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Whether you are a first time marathoner or experienced runner, NYC Fitness
Experts can design a program for you. We have extensive experience training runners at all levels. We will assist
you every step of the way.
There are many topics pertaining to the fundamentals of marathon training.
Listed below are the most
important considerations of which you need to become aware when you make the
decision to begin
training for your marathon.
Acquire Knowledge -Read and learn as much as you can about marathon
training.
Equipment -Purchase a new pair of running shoes from a specialty running
store that
employs staff knowledgeable about matching the right shoe with your biomechanical
needs (e.g., foot type, foot stride, and foot strike pattern). Use Cool-max
or other synthetic
blends apparel (e.g., socks, singled, shorts, etc.) that wick away perspiration
and enhance
your comfort level while running.
Record Keeping - If you don't already do so, keep a training log.
Use a notebook, calendar,
running log, etc. (weekly log sheet) to record at a minimum, the following
information: miles run,
total time run, and shoe model worn. Records can also be kept on resting heart-rate,
weather
conditions, running route, your perceived exertion level, and much more.
Nutrition -Remember that regardless of the outside temperature, runners
must be well hydrated
not only to avoid heat complications but also to run effectively. For runs
of up to 90 minutes or less,
water is the drink of choice. It is also important to emphasize healthy foods
in your diet while at the
same time, limit fried and high fat foods. There is much debate now regarding
the proper mix of
carbohydrates, proteins, and fats. Our recommendation is to focus on including
ample carbohydrate
sources in your diet, aiming for approximately 65 percent of total daily calories
coming from that area.
Supplemental Fitness Activities - Without a doubt, to run a marathon
successfully, one must log the
necessary miles leading up to the event. This is a concept known as sports
specificity. It is also
important to include some cross training activities along with a regular stretching
and weight training
program to both reduce the risk of injury during this period and to facilitate
total body conditioning.
Below is a program designed for a semi experienced runner. Contact us for program
designs:
Weekly
log sheet
WEEK # |
SUN. |
MON. |
TUE. |
WED. |
THU. |
FRI. |
SAT. |
TOTAL |
|
1 |
9 |
Rest |
5 |
6 |
6 |
Rest |
4 |
30 |
|
2 |
9 |
Rest |
5 |
7 |
6 |
Rest |
5 |
32 |
|
3 |
5 |
Rest |
4 |
Rest |
4 |
Rest |
4 |
17 |
|
4 |
10 |
Rest |
6 |
8 |
6 |
Rest |
4 |
34 |
|
5 |
10 |
Rest |
6 |
8 |
6 |
Rest |
4 |
34 |
|
6 |
12 |
Rest |
6 |
8 |
6 |
Rest |
4 |
36 |
|
7 |
6 |
Rest |
4 |
Rest |
4 |
Rest |
4 |
18 |
|
8 |
14 |
Rest |
6 |
8 |
6 |
Rest |
4 |
38 |
|
9 |
16 |
Rest |
6 |
8 |
6 |
Rest |
5 |
41 |
|
10 |
18 |
Rest |
6 |
8 |
6 |
Rest |
5 |
43 |
|
11 |
6 |
Rest |
5 |
Rest |
5 |
Rest |
4 |
20 |
|
12 |
20 |
Rest |
5 |
7 |
6 |
Rest |
4 |
42 |
|
13 |
14 |
Rest |
6 |
8 |
6 |
Rest |
4 |
38 |
|
14 |
7 |
Rest |
5 |
Rest |
6 |
Rest |
4 |
22 |
|
15 |
21 |
Rest |
5 |
7 |
6 |
Rest |
4 |
43 |
|
16 |
14 |
Rest |
6 |
8 |
6 |
Rest |
4 |
38 |
|
17 |
8 |
Rest |
6 |
Rest |
6 |
Rest |
4 |
24 |
|
18 |
22 |
Rest |
5 |
7 |
6 |
Rest |
5 |
45 |
|
19 |
12 |
Rest |
6 |
8 |
6 |
Rest |
4 |
36 |
|
20 |
14 |
Rest |
7 |
Rest |
5 |
Rest |
4 |
30 |
|
21 |
10 |
Rest |
6 |
Rest |
4 |
Rest |
1-2
Opt. |
20-22 |
|
22 |
26.2
RACE |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
Rest |
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