Training Guide for Your First Marathon (or Half) Congratulations on deciding to complete your first marathon (or half). To help you get started this guide includes nutrition and hydration information, and suggested training programmes to keep you on track. Follow your programme and you will have no problems either running or walking your first marathon (or half) come race day! A blank training schedule is also provided so you can track your progress along the way. The schedule has been designed to fit with our Club meets but you can of course use the programme as a non-member.

Please Note: We recommend you have a medical assessment before you start this programme.

Training Programmes – Running Marathon linked with Manawatu Striders Club Runs Week

Mon

Tues

Wed

Thur

Fri

Sat

Club Run

Sun

Total

Club Run

1

Rest

8 kms

Rest

10 kms

8 kms

Rest

10 kms

36 kms

2

Rest

8 kms

Rest

10 kms

8 kms

Rest

10 kms

36 kms

3

Rest

8 kms

Rest

10 kms

8 kms

Rest

15 kms

41 kms

4

Rest

8 kms

Rest

10 kms

8 kms

Rest

15 kms

41 kms

5

Rest

10 kms

Rest

10 kms

8 kms

Rest

15 kms

43 kms

6

Rest

10 kms

Rest

12 kms

8 kms

Rest

20 kms

50 kms

7

Rest

10 kms

Rest

12 kms

8 kms

Rest

20 kms

50 kms

8

Rest

10 kms

Rest

12 kms

8 kms

Rest

20 kms

50 kms

9

Rest

10 kms

Rest

12 kms

10 kms

Rest

25 kms

57 kms

10

Rest

10 kms

Rest

15 kms

10 kms

Rest

25 kms

60 kms

11

Rest

10 kms

Rest

15 kms

10 kms

Rest

30 kms

65 kms

12

Rest

10 kms

Rest

20 kms

10 kms

Rest

35 kms

75 kms

13

Rest

10 kms

Rest

20 kms

10 kms

Rest

35 kms

75 kms

14

Rest

8 kms

Rest

15 kms

8 kms

Rest

15 kms

46 kms

15

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

Race week

Rest

5 kms

Rest

4 kms (walk)

4 kms (walk)

Rest

42.2 kms

55.2 kms

Half Marathon linked with Manawatu Striders Club Runs Week

Mon

Tues

Wed

Thur

Fri

Sat

Club Run

Sun

Total

Club Run

1

Rest

5 kms

Rest

8 kms

5 kms

Rest

10 kms

28 kms

2

Rest

5 kms

Rest

8 kms

5 kms

Rest

10 kms

28 kms

3

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

4

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

5

Rest

8 kms

Rest

8 kms

5 kms

Rest

15 kms

36 kms

6

Rest

8 kms

Rest

10 kms

5 kms

Rest

20 kms

43 kms

7

Rest

8 kms

Rest

10 kms

5 kms

Rest

20 kms

43 kms

8

Rest

8 kms

Rest

10 kms

5 kms

Rest

20 kms

43 kms

9

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

10

Rest

5 kms

Rest

8 kms

5 kms

Rest

10 kms

28 kms

Race week

Rest

5 kms

Rest

4 kms (walk)

4 kms (walk)

Rest

21.1 kms

24.1 kms Page 2 of 8

Training Programmes – Walking Marathon linked with Manawatu Striders Club Walks Week

Mon

Tues

Wed

Thur

Fri

Sat

Club Walk

Sun

Total

Club Walk

1

Rest

8 kms

Rest

10 kms

8 kms

Rest

10 kms

36 kms

2

Rest

8 kms

Rest

10 kms

8 kms

Rest

10 kms

36 kms

3

Rest

8 kms

Rest

10 kms

8 kms

Rest

15 kms

41 kms

4

Rest

8 kms

Rest

10 kms

8 kms

Rest

15 kms

41 kms

5

Rest

10 kms

Rest

10 kms

8 kms

Rest

15 kms

43 kms

6

Rest

10 kms

Rest

12 kms

8 kms

Rest

20 kms

50 kms

7

Rest

10 kms

Rest

12 kms

8 kms

Rest

20 kms

50 kms

8

Rest

10 kms

Rest

12 kms

8 kms

Rest

20 kms

50 kms

9

Rest

10 kms

Rest

12 kms

10 kms

Rest

25 kms

57 kms

10

Rest

10 kms

Rest

15 kms

10 kms

Rest

25 kms

60 kms

11

Rest

10 kms

Rest

15 kms

10 kms

Rest

30 kms

65 kms

12

Rest

10 kms

Rest

20 kms

10 kms

Rest

35 kms

75 kms

13

Rest

10 kms

Rest

20 kms

10 kms

Rest

35 kms

75 kms

14

Rest

8 kms

Rest

15 kms

8 kms

Rest

15 kms

46 kms

15

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

Race week

Rest

5 kms

Rest

4 kms

4 kms

Rest

42.2 kms

55.2 kms

Half Marathon linked with Manawatu Striders Club Walks Week

Mon

Tues

Wed

Thur

Fri

Sat

Club Walk

Sun

Total

Club Walk

1

Rest

5 kms

Rest

8 kms

5 kms

Rest

10 kms

28 kms

2

Rest

5 kms

Rest

8 kms

5 kms

Rest

10 kms

28 kms

3

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

4

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

5

Rest

8 kms

Rest

8 kms

5 kms

Rest

15 kms

36 kms

6

Rest

8 kms

Rest

10 kms

5 kms

Rest

20 kms

43 kms

7

Rest

8 kms

Rest

10 kms

5 kms

Rest

20 kms

43 kms

8

Rest

8 kms

Rest

10 kms

5 kms

Rest

20 kms

43 kms

9

Rest

5 kms

Rest

8 kms

5 kms

Rest

15 kms

33 kms

10

Rest

5 kms

Rest

8 kms

5 kms

Rest

10 kms

28 kms

Race week

Rest

5 kms

Rest

4 kms

4 kms

Rest

21.1 kms

24.1 kms

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Some points to note:  The distances are not absolutely critical.  Rest days are important to allow recovery and avoid overuse problems.  On some rest days do cross training (e.g. cycling, swimming, yoga etc).  Interval training is important – vary the speed you work out during a training session.  Maximum weekly distance should be close to twice the race distance.  Learning to drink and eat during training and on race day is important.  Tapering 3 weeks prior to race day, especially the last week, is important to maximise storage of muscle glycogen.  For further information go to http://www.marathonrookie.com/marathon-training.html Note this USA website is in miles!  

Club runs will be led with breaks for drinking, rest and nutrition. Seminars covering equipment, nutrition and hydration will be run during the lead-up to the marathon.

Seminars FREE for all Manawatu Striders members or $20.00 each for non-members

Tuesday, 15 March (6.30 pm) Fitness and Training Manawatu Striders Clubrooms (United Cricket Club, Manawaroa Park) Steve Stannard (School of Sport and Exercise, Massey University)

Tuesday, 22 March (6.30 pm) Nutrition Manawatu Striders Clubrooms (United Cricket Club, Manawaroa Park)

Tuesday, 29 March (6.30 pm) Coaching Session Manawatu Striders Clubrooms (United Cricket Club, Manawaroa Park) Chris Sanson (Professional Triathlete)

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Nutrition and Hydration Following is some advice regarding nutrition and hydration in preparation for your marathon (or half):

Nutrition        

You will need to replenish energy on the day or at training sessions when you run or walk longer distances (e.g. more than 15 kms). During training see which energy snacks you tolerate best. For three days before your event, and perhaps before your longest training days, eat highcarbohydrate meals (e.g. pasta). Eat a balanced diet of fresh fruits and vegetables, whole grains, legumes and lean protein. Do not change your diet significantly in the week prior to your event. On race day have breakfast two hours before the start time. During the race have some snacks for energy (e.g. muesli bars, fruit). After the race have a snack.

Hydration     

Try to drink to thirst and sip water often (include electrolytes, e.g. sports drink). As a guide drink 120-180ml every 20 minutes during your event, but increase your intake if you are faster or sweat more than the average person (or vice versa). Start drinking water a couple of hours before the race starts. Water stops will be available on the course, but you may need to carry your own. For a speedy recovery afterwards continue drinking water (or sports drink).

Avoid the following before, during and after your marathon (or half):      

Untreated water (from lakes, streams or springs) Alcoholic beverages Caffeine (coffee and caffeinated energy drinks) Milk and cream Carbonated beverages Too much water and no salt replacement – only drink if thirsty and have electrolytes

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Your Personal Training Schedule Use the Comments section for what you were eating/drinking, how you were feeling, cross training information etc. Week

Mon

Tues (kms)

Wed

Thur (kms)

Fri (kms)

Sat

Club Run/Walk

1

Sun (kms)

Total

Club Run/Walk

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Comments:

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Week

Mon

Tues (kms)

Wed

Thur (kms)

Fri (kms)

Sat

Club Run/Walk

9

Sun (kms)

Total

Club Run/Walk

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Rest

Comments:

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Race week

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Benefits of Joining Us! Staying motivated – no excuses as fellow runners/walkers are counting on you! Support for each other Competition between runners/walkers Safety in numbers Good choice of group running/walking routes Meeting other runners/walkers Sharing tips on running/walking technique, shoes and gear Participating in organised running/walking activities and trips

If you wish to join our club please email [email protected] for more information

For “The fitting choice” in your shoes, visit your closest Shoe Clinic store: 26 Broadway Avenue Palmerston North or Other retail stores are available at https://www.shoeclinic.co.nz/

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