Training for 'Run Mahana' 2010
Don't
waste winter, get ready and be on the startline in this year's event.
This training programme is designed to provide the means for the casual jogger or recreational runner to progressively build the required endurance to finish the Run Mahana Half Marathon on November 27th. Yes, you can do it. Why not decide now to make the commitment to gradually extend your present limited running activities and follow the programme through to the finish.
Before embarking on the increased training required, particularly if you are over the age of 35, you should consult your medical practitioner. Don't worry, unless you have a fundamental problem it is unlikely that you will be advised against taking up this programme.
Training.
Most of your running should be done at a comfortable and even pace. Breathing should not become laboured. Use the 'talk test' during training. If you can't talk comfortably then you are running too fast.
During training there will always be some risk of developing a running type injury. With a sensible approach to training, such as avoiding too much speed work and sudden large increases in training distances you will minimize the risk. Developing the habit of carrying out regular stretching exercises to maintain flexibility in your muscles and tendons will also help prevent damage occurring. If ever you do develop an injury, stop training and seek immediate professional advice.
This programme is a guide to the minimum training you will need and it will be a good idea to follow it as closely as possible. However, there will be no harm in re-arranging the sequence of some of your runs and rest days to suit your own personal convenience so long as you observe the following:
1. Maintain a similar weekly proportion of longer runs to shorter runs to that given in the schedule.
2. Keep the distance of each of the weeks longest runs as close as possible to that scheduled.
3. Maintain a similar overall progression of weekly distance.
4. Always make sure that on the day following a very long run or an otherwise hard session, you have either a rest day or a relatively short easy run.
Joining the NBS Nelson Striders is an ideal way of obtaining group motivation and helpful training advice.
The Striders meet every Tuesday at 5.45pm in the carpark opposite the Suter Gallery on Bridge Street.
This training programme is designed to provide the means for the casual jogger or recreational runner to progressively build the required endurance to finish the Run Mahana Half Marathon on November 27th. Yes, you can do it. Why not decide now to make the commitment to gradually extend your present limited running activities and follow the programme through to the finish.
Before embarking on the increased training required, particularly if you are over the age of 35, you should consult your medical practitioner. Don't worry, unless you have a fundamental problem it is unlikely that you will be advised against taking up this programme.
Training.
Most of your running should be done at a comfortable and even pace. Breathing should not become laboured. Use the 'talk test' during training. If you can't talk comfortably then you are running too fast.
During training there will always be some risk of developing a running type injury. With a sensible approach to training, such as avoiding too much speed work and sudden large increases in training distances you will minimize the risk. Developing the habit of carrying out regular stretching exercises to maintain flexibility in your muscles and tendons will also help prevent damage occurring. If ever you do develop an injury, stop training and seek immediate professional advice.
This programme is a guide to the minimum training you will need and it will be a good idea to follow it as closely as possible. However, there will be no harm in re-arranging the sequence of some of your runs and rest days to suit your own personal convenience so long as you observe the following:
1. Maintain a similar weekly proportion of longer runs to shorter runs to that given in the schedule.
2. Keep the distance of each of the weeks longest runs as close as possible to that scheduled.
3. Maintain a similar overall progression of weekly distance.
4. Always make sure that on the day following a very long run or an otherwise hard session, you have either a rest day or a relatively short easy run.
Joining the NBS Nelson Striders is an ideal way of obtaining group motivation and helpful training advice.
The Striders meet every Tuesday at 5.45pm in the carpark opposite the Suter Gallery on Bridge Street.
