| IT'S
TIME TO START!
Set
goals now for a successful Run to Remember
Whether
you will do the 26.2 miles, opt for the half marathon or be part
of a relay team, it is time to set goals for April 29.
By setting goals and following a training plan, you will be able
to properly prepare and be ready for a great run. Having a plan
helps you get out the door and run on those days when you lack
motivation. Each week we will be sending you a newsletter with
the following week's plan, training tips and news about the 2007
Memorial Marathon. You
can access all this information on our web
site.
The 16
week schedule is geared to first time and casual
marathon training. If you are a veteran marathoner or are trying
to lower your time from a previous race there are many training
plans available (see side bar).
Each
week the distance of the longest run increases. This mileage build-up
will raise your stamina to a peak prior to the race on April 29.
There are shorter distance runs during the week and one day off.
If you find it difficult to run every day you can double up on
some days, just try to get in the total miles for each week. If
you are training for the half marathon you can follow the same
plan, just do half the miles.
The
Long Run
by Mindy Solkin at www.marathonguide.com
The
cornerstone of marathon training is the long run. This refers
to runs of 16 to 22 miles and focuses mainly on the 20 to 22 mile
run. Running these longer training runs teaches your body to store
glycogen (carbohydrate) in your muscles thereby utilizing fat
more efficiently. Since fats are a higher calorie fuel than glycogen
(nine calories per gram compared to four calories per gram for
carbos), this will allow you to use more fat in your fuel mixture
so the glycogen that feeds your muscles will last longer to stave
off exhaustion. If you've been wondering why some people "hit
the wall" the answer can be found in the over-anxious runner
who started the race too quickly and burned out all their carbohydrate
before the halfway point. By slowing your pace during these long
training runs you'll be able to take in more oxygen, too, by tapping
into your fat storage, first.
visit
marathon guide.com to read the rest of "The
Long Run"
Visit
us at our web site
for more information or to register for A Run to Remember, the
7th Annual Oklahoma City Memorial Marathon.
|
Training
Plans
There
are training plans available to meet just about every goal and
fitness level. If you need something more aggressive than the
schedule below you might try some of these:
Boston
Marathon Training Plan
Hal
Higdon's Marathon Training
Runner's
World Training Plans
Jeff
Galloway - Injury Free
Running
Times Training
Marathon Training
Week 1
| Mon
- Jan 8 |
OFF |
| Tue
- Jan 9 |
3 |
| Wed
- Jan 10 |
3 |
| Thu
- Jan 11 |
3 |
| Fri
- Jan 12 |
3 |
|
Long Run Sat - Jan 13 |
6 |
| Sun
- Jan 14 |
2 |
| Total |
20 |
Get
more info at www.okcmarathon.com
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