Coach’s Blog #4
Coach’s Blog #4 – May 7th, 2014
Week 1 of the Chicago Marathon training program starts this coming Monday May 12th.
I hope you are excited to begin your 22 week journey.
Week 1 Training Plan Miles by Day.
|Novice||3||4||R or XT||4||Rest||5||R or XT||16|
|Beginner||3||4-5||R or XT||4||Rest||5||R or XT||16-17|
|Intermediate||3||5||R or XT||4-5||Rest||6-7||R or XT||18-20|
R or XT = Rest or Cross-Train
You may be a little nervous, that is ok!
Take some time to organize your week schedule, plan where you are going to run and the time of day.
(My favorite time to run is during the 1-2 hours just before sunset and I typically run along the Fox River near my home).
Remember take it easy. There will be plenty of time later to work on speed.
Over the next 10 weeks your mission is to slowly build endurance and your running base.
Remember all runs are to be done at an easy pace, you shouldn’t be huffing and puffing and making conversation should be easy.
This will help reduce the risk of injury.
Spend 5 to 10 minutes after your run to stretch your leg and glute muscles (I will provide recommendations for key cool down stretches and various message/foam rolling techniques in my next update).
Remember the plan is flexible so you can shift or alternate days.
However, if you miss a day, do not add the miles to the next run.
Skipping a run here and there is not a problem. The Key run for the week will always be the weekend “Long Run”.
For Novice and Beginner marathoners, I recommend that you Rest completely the day before your Long Run.
You might be wondering, what do I mean by XT or Cross-Training.
These typically involve non-running activities with reduced impact to your legs to allow your leg muscles and bones to recover.
Excellent cross-training activities involve Yoga to improve flexibility, light weight training to increase overall strength, a “core” exercise routine, an easy biking ride, or simply a walk.
Keep this work out to between 15 to 30 min. If you are feeling tired, then rest.
Please contact me by email is you would like more specific details or recommendations.
So here is your first “Tip of the Week”:
Begin a running log – this can be done in a notebook, journal, the training spreadsheet provided, or, by downloading a free running app. There are numerous running apps available to track your pace (speed), distance run, weather conditions, how you feel, miles on your shoes etc. and you can add notes. This is a great way to track your progress against the plan.
Novice and Beginner marathoners: you may also want to measure and record in your “Resting Heart Rate” (RHR), in beats per minute, every morning before you get out of bed. Your resting RHR is a measure of your overall fitness level and most importantly it is a good indicator of stress level. (Count the number of beats in 10 second and multiple by 6 or if you are patient enough count beats in seconds and multiply by 2.) As you continue to exercise and strengthen your heart muscle your resting heart rate should slowly decrease overtime. However, an increase in your resting heart rate over the previous day or your normal level, is a sign that your body is stressed and you should decrease the intensity of your workouts and rest.
Good luck this coming week!!
Please send me an email if you have any questions or if you need some guidance on adjusting the plan to meet your current running ability.