FLORA LONDON MARATHON

TRAINING FOR THE FLORA LONDON MARATHON

The following training schedule has been devised by Flora London Marathon experts and is ideally suited to individuals who have a base level of training, ie, being able to jog for 20 minutes at least 3 times a week.

It is recommended that once this stage is achieved a fourth sessions is introduced and that the length of the weekend run is gradually increased until the longest run is at least 15 miles. There are 16 weeks from New Year’s day to the race so there is plenty of time to increase fitness gradually and build to the longer runs over a period of time.

Four days a week training could be all that is needed to complete the distance, however, this should be considered the minimum for most people.

One of the most important things to remember is that the body does need to recover from one hard session before tackling the next – most injuries are caused by overload and over-use. The training effect takes place during rest or easy days.

adidas TIPS FOR FIRST TIME MARATHON RUNNERS

compiled by: Bud Baldaro adidas running consultant

1. Adopt holistic approach- its essential to look at all aspects of your life style when you are about to commence marathon training program
2. Involve family friends; make them feel part of your new found obsession ie partner to orchestrate your fund raising etc
3. Ensure there is a structure and shape to your training- your runs need to have a purpose
4. Do not become over dependent on a training schedule. If you miss a day you miss a day there is no need to panic
5. Progress to progress but do it patiently ie increase quality and quantity gradually
6. Be realistic about the amount of training you can and want to do
7. Incorporate the basic principles in your running ie a long run, long reps, tempo running need to be part of your package
8. Run economically and efficiently
9. Ensure you allow rest and recovery as part of your training
10. Avoid guilt fixations about any disappointing or missed sessions
11. Reward yourself as new ambitions are achieved
12. Plan your races carefully - working backwards from marathon date
13. Develop a training group or at least 1-2 partners to run with - agree pace parameters before you begin
14. Devise a variety of training runs/routes preferably well lit and definitely safe
15. Develop a variety of surfaces to run over; too much running on road can bash the joints about
16. Minimise problems by ensuring you wear good shoes and appropriate kit
17. Ensure diet is suitable for demands you are placing on your body
18. Stay hydrated all the time, drink lots of water
19. Find time to do some mobility/stretching each day
20. Respond to injuries immediately; better to miss 1-2 days than 1-2 weeks
21. Consider having weekly massage
22. Give attention to admin planning early i.e. hotel booking. travel etc
23. Feel excited about your challenge

Above all enjoy your running

adidas uk November 2000

PLEASE NOTE WE ARE NOT THE ORGANISERS OR SPONSORS OF THE RACE

The Official London Marathon web-site