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Marathon Training Program
and
Preparation Guide 2005
brought to you by
The Capital Striders
Central Iowa Running & Racewalking Club
PO Box 25238, West Des Moines, IA. 50265
&
www.FitnessSports.com
7230 University, Des Moines, IA. 50311
(515) 277-4785
Where you have the right to B -FIT
Dear participant:
Welcome everyone to the 18th year of the Spring Marathon Training Program. The
program has seen tremendous growth in the last few years. With the increase in runners,
and especially marathoners in the Des Moines area, we will probably have an even
greater number this year.
Some of you are looking forward to the 1/2 marathon at Drake. I also know a large
number of you have experienced it all. Hopefully this will mean you "first timers"
will have a lot of good help from the "old timers" in the crowd and we'll
have an even larger participation than in years past.
We will be basing our program around the Drake Relays weekend and that Half Marathon,
however we will continue the longer training program for those of you who have decided
to run a Spring Marathon. The list below includes a few of them that our timetable
would work well for (late Apr. to late May).
Apr.23 - PINE LINE TRAIL, Medford, WI
Apr.24 - OKLAHOMA CITY, Oklahoma City, OK
Apr.30 - KENTUCKY DERBY, Louisville, KY
Apr.30 - COUNTRY MUSIC. Nashville, TN
Apr.30 - Trestle Valley Mara., Minot, N.D.
May 1 - LINCOLN, Lincoln NE
May 1 - Flying Pig, Cincinnati, OH
May 7 - LAKE GENEVA. Lake Geneva, WI.
May 14 - * BROOKINGS, Brookings, S.D.
May 22 - GREEN BAY, Green Bay, WI.
A large list of marathons and their contacts can be found on the 'races' page of
www.FitnessSports.com. In this training group we will try to prepare you both mentally
and physically for what race day might bring. Our hope is that after completing our
training program you will be able to handle whatever challenge may arise during the
race. Over the past few years this seems to have worked well; but remember, you are
an individual. You need to listen to your own body and follow its signals.
This program is divided up into three basic phases: a gradual build up to allow your
body to prepare itself for the new experiences, the hard peak physical and mental
stage where you learn to handle the high mileage and what pace you can tolerate,
and the recovery phase, to some the most important and the hardest to wait through.
Each section is equally as important as the others. You need to try to understand
the reason behind each so that you can follow it patiently.
For those of you training for Drake, we have just over 15 weeks to get to the finish
line. This should be adequate time for all of you to get ready, unless the dreaded
injuries take hold. They may cause you to consider holding off for Dam to Dam as
your ultimate goal. The 8K on Drake Relays weekend would then be a natural option.
This training guide, the Saturday morning runs, and any other meetings are offered
as a part of a program to promote running in the Central Iowa area. If you would
like more copies of this guide, visit Fitness Sports or write us at 7230 University,
Des Moines, IA. 50311. Please include $2 for the postage.
Since we may be sending out information as the program progresses, please fill out
the application and sign the release on the back page and mail to Fitness Sports,
7230 University, Des Moines, IA. 50311.
Good luck and remember to train safely,
Ed Bell, V. Pres. Capital Striders Running Club, (515) 223-5959 & Steve
Bobenhouse, Fitness Sports Ltd. (515) 277-4785
Capital Strider's Training Group
Points to Remember
Training tips
1. Long runs are what get you to the finish line. Don't
miss out on them.
2. Learn to judge your pace. If you want to run a 3 1/2 hour marathon then you need
to know what a sub 8 minute pace is and practice it.
3. On the long runs use the first few miles to warm up. Talk to your running mates.
Stay relaxed.
4. The toughest part of the 1/2 marathon or marathon is the training.
5. Your total weekly mileage should be between 2.5 and 3 times your long run.
6. If possible, get to know the race course. We don't want you to be surprised by
a hill or rough pavement.
7. Drink plenty of water before, during and after your runs. Practice running with
fluid in your stomach. If you plan on using some special drink during the marathon,
try it now.
8. Speed training is the best way to improve on your PR's. But it hurts.
9. Proper tapering over the last one to two weeks can increase
your strength by 18% to 25%!
10. Try to maintain an even relaxed pace on your long runs. They cause enough stress
without pushing it.
11. Remember, a number of the people who you will be running with on Saturday morning
have a great deal of experience with marathons. Take advantage of their knowledge.
Other helpful preparation tips
1. The motivation comes from within you. Set your goals
high.
2. You might want to keep a diary of your body's feelings and reactions. It can be
useful for reference.
3. Don't push hard the day after a long training run. Once again, you're tired and
don't need the strain.
4. Watch your diet but DO NOT TRY TO LOSE WEIGHT IN THE LAST FEW WEEKS!
5. No surprises on race day! Try out shoes, food, drinks, clothing, etc. beforehand.
6. Eat well all through training but especially the last few days. Drink lots of
water!
7. First time marathoners should be out to have an enjoyable time. Remember, it's
easier to improve on a slow performance.
Injury prevention
1. Cross training is a good way to workout while you rest.
Swimming and cycling are both excellent alternatives for the day after a hard run.
Keep your efforts moderate.
2. Be open to the possibility of an injury. You may not be ready on race day. There
are other races.
3. Don't get caught up in the pre-race celebrations. Rest up and stay out of the
sun.
4. Listen to your body. It's better to take three days off now than be forced to
miss two months with an injury. Your body will try to talk to you if you’ll only
listen.
Post race recovery
1. Your family and living partners will be going though this
with you. You may get irritable. Be nice.
2. Post marathon you will have undergone a very stressful period. Take a break.
The Capital Striders & Fitness Sports Ltd.
Marathon Training Schedule
You should have a 20-25 miles / week base when beginning this
program!
|
Weeks
to go
|
SUN
|
MON
|
TUE
|
WED
|
THUR
|
FRI
|
SAT
|
WEEKS
TOTAL
|
|
|
EASY
|
HILLS/TEMPO
|
EASY
|
HARD
|
REST
|
EASY
|
RACE PACE
|
|
|
18
|
3
|
2-3
|
3
|
4
|
0
|
5
|
10
|
28
|
|
17
|
3
|
3
|
3
|
4
|
0
|
5
|
11
|
29
|
|
16
|
3
|
2-3
|
3
|
4
|
0
|
6
|
8
|
27
|
|
15
|
3
|
3-4
|
3
|
5
|
0
|
6
|
13
|
34
|
|
14
|
3
|
3-4
|
3
|
4
|
0
|
7
|
14
|
35
|
|
13
|
3
|
4
|
3
|
5
|
0
|
7
|
10
|
32
|
|
12
|
3
|
4
|
4
|
6
|
0
|
8
|
16
|
41
|
|
11
|
3
|
5
|
4
|
3
|
0
|
8
|
17
|
40
|
|
10
|
3
|
5
|
4
|
6
|
0
|
9
|
12
|
39
|
|
9
|
3
|
5
|
4
|
5
|
0
|
9
|
19
|
45
|
|
8
|
4
|
6
|
5
|
4
|
0
|
10
|
20
|
49
|
|
7
|
4
|
5
|
6
|
7
|
0
|
6
|
13
|
41
|
|
6
|
4
|
5
|
5
|
7
|
0
|
10
|
20
|
51
|
|
5
|
5
|
5
|
5
|
8
|
0
|
6
|
14
|
43
|
|
4
|
5
|
6
|
5
|
6
|
0
|
10
|
20
|
52
|
|
3
|
5
|
4
|
5
|
4
|
0
|
4
|
12
|
34
|
|
2
|
4
|
4
|
4
|
4
|
0
|
4
|
8
|
28
|
|
1
|
3
|
2
|
3
|
0
|
0
|
2
|
RACE DAY
|
|
USE ONE OF THE "EASY" DAYS AS A REST DAY WHENEVER
YOU FEEL THE NEED!!
Remember; this is just a guide. Listen to your body!
USE ONE OF THE "EASY" DAYS AS A REST DAY WHENEVER YOU FEEL THE NEED!!
Remember; this is just a guide. Listen to your body!
The Capital Striders & Fitness Sports Ltd.
Drake Half Marathon Training Schedule
You should have a 8-10 miles / week base when beginning this
program!
|
Sun. Date
|
SUN
|
MON
|
TUE
|
WED
|
THUR
|
FRI
|
SAT
|
WEEKS
TOTAL
|
|
|
EASY
|
HILLS/TEMPO
|
EASY
|
HARD
|
REST
|
EASY
|
RACE PACE
|
|
|
1/16
|
0
|
2
|
0
|
4
|
2
|
2
|
5
|
15
|
|
1/23
|
0
|
2
|
2
|
2
|
|
2
|
6
|
14
|
|
1/30
|
0
|
2
|
0
|
4
|
2
|
2
|
5
|
15
|
|
2/ 6
|
0
|
3
|
0
|
3
|
0
|
3
|
6
|
15
|
|
2/13
|
0
|
3
|
2
|
3
|
0
|
2
|
6
|
16
|
|
2/20
|
0
|
2
|
2
|
3
|
0
|
3
|
7
|
17
|
|
2/27
|
0
|
3
|
3
|
4
|
0
|
2
|
7
|
19
|
|
3/ 6
|
0
|
2
|
3
|
5
|
0
|
3
|
8
|
21
|
|
3/13
|
0
|
3
|
2
|
5
|
0
|
4
|
7
|
21
|
|
3/20
|
0
|
2
|
3
|
6
|
0
|
3
|
10
|
24
|
|
3/27
|
0
|
3
|
4
|
5
|
9
|
4
|
11
|
27
|
|
4/ 3
|
0
|
3
|
2
|
7
|
0
|
5
|
12
|
29
|
|
4/10
|
0
|
4
|
3
|
6
|
0
|
5
|
11
|
29
|
|
4/17
|
0
|
5
|
4
|
8
|
-
|
4
|
9
|
30
|
|
4/24
|
0
|
3
|
3
|
2
|
0
|
0
|
RACE DAY
|
|
USE ONE OF THE "EASY" DAYS AS A REST DAY WHENEVER
YOU FEEL THE NEED!!
Remember; this is just a guide. Listen to your body!
USE ONE OF THE "EASY" DAYS AS A REST DAY WHENEVER YOU FEEL THE NEED!!
Remember; this is just a guide. Listen to your body!
2005
WINTER / SPRING TRAINING RUN SCHEDULES
Whether you're training for the Drake Relays' 1/2 Marathon, another
race, or just want to share a long run, come and join the Capital Striders and others
on Saturday mornings and / or *Sunday mornings & Thursday evenings .
1. Saturday morning runs will begin at the Meredith Hall, 29th & carpenter, on
the Drake Campus. Initially, runs will start at 8 AM. Later, starting in March and
going through April
we will begin starting at 7:30 A.M.
|
Date Sat.
|
short
|
long
|
Helper
|
|
1/15
|
4
|
10
|
|
|
1/ 22
|
5
|
8
|
|
|
1/29
|
6
|
13
|
|
|
2/ 5
|
5
|
14
|
|
|
2/12
|
6
|
12
|
|
|
2/19
|
6
|
16
|
|
|
2/26
|
7
|
17
|
|
|
3/ 5
|
7
|
12
|
|
|
3/12
|
8
|
16
|
|
|
3/19
|
7
|
20
|
|
|
3/26
|
10
|
13
|
|
|
4/ 2
|
11
|
20
|
|
|
4/ 9
|
12
|
12
|
|
|
4/16
|
Loop the Lake or 11
|
Loop the Lake or 20
|
|
|
4/23
|
9
|
15
|
|
|
4/30
|
Drake 5K
|
Drake 1/2
|
|
|
5/ 7
|
7
|
12
|
|
|
5/14
|
10
|
16
|
|
|
5/21
|
8
|
20
|
|
|
5/28
|
10
|
12
|
|
|
6/ 5
|
Dam to Dam 5K
|
Dam to Dam 12.1
|
|
*Sunday mornings; 10 mile run starting from 86th St
entrance to Clive Greenbelt Park. 8 AM
Thursday evening run; 6 miles starting at Zimm's Restraunt at 32nd and Ingersoll.
6 PM
(In foul weather be sure to check on Sunday morning run site by calling 830-DASH.)
2005 Capital Striders / Fitness Sports
Winter / Spring Training Program
Application
Name (please print)____________________________________________________M/ F_____
Age______
Address _________________________________City__________________State_______Zip_____________
Phone (home) _____________________(work)_____________________
Have you run a 1/2 marathon or farther before? (13 miles)_________ How many?_____________________
___________________________________________________________________________________________________
___________________________________________________________________________________________________
What long race are you training for? _______________________________________________
Average miles per week you've run during the past month?_________________________________
Past year_______________
Have you participated in this program before? _______________What years?________________
Have you participated in other marathon training programs? _______________Where?_________________
---------------------------------------------------------------------------------------------
Group Training Runs are;
Sat. mornings from Meredith Hall on the Drake Campus. We leave at 8 AM until March,
then 7:30 AM
Drake Relays' Marathon Training Group Release
Release: In the consideration of the acceptance of my entry, I for myself, my executors,
administrators, and assignees do hereby release and discharge the Capital Striders,
Drake University, Fitness Sports Ltd., The Drake Relays, the Cities of Des Moines,
West Des Moines, Clive, Urbandale and Windsor Heights, Polk County, The Road Runners
Club of America and any and all other sponsors from all claims or damages, demands,
actions whatsoever in any manner arising or growing out of my participation in the
training program. I attest and verify that I have full knowledge of the risks involved
in these events and I am physically fit and trained to participate in these sessions.
Remember, your safety is ultimately your own responsibility!!
Signature_________________________________________________________________Date
__________
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