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Goal's First Time MarathonersApril-May-JuneCasual/Novice RunnerGreat Strides 2006 Shelly Florence Glover |
The Ideal First Timer |
January/February/March
Goals April/May/June |
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Casual/Novice Runner includes those who run fewer than 15 miles per week and have limited race experience. Runner's Handbook Recommended Reading
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Casual/Novice RunnerIf you are just joining us, please review January-February-March Goals for Novice/Casual Runners. There's still time to catch up and establish these earlier benchmarks. Run Queens Half-MarathonUse this as a training run. Register for all races in which you intend to participate, whether you are gunning for a personal record or training through for the event.Racing - Establish Pre-Race RoutinesRecord in your diary the previously mentioned details of your race/long run preparations. These are important clues to how you perform your best. These include standardizing the foods you eat the night before a race. Also, try to have the same safe foods that agree with you the morming of a race. Start/Maintain Speed/Form WorkJoin Bob and Shelly Glover's NYRRC Running Classes Tuesday or Thursday nights. The ten-week sessions start in January, March, May, August and October. Late registration is available. Options include speed work, form work and steady paced runs.
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Up Your MileageIncrease mileage by five to 10 percent every two or three weeks. Increase at first by adding an additional day per week to your running routine. Once you are running five to six days per week, add the additional mileage on to your longest run. From mid-May on, stop increasing mileage and hold at a steady level somewhere from 20 to 30 mile per week.Long RunsEstablish a long run 40-60% further than your present medium distance run. If you can slowly work your way up to 10- 13 miles you'll be well positioned to comfortable start marathon training. If your runs last more than an hour have some sports drink about half way through alternating with water every additional 15 to 20 minutes.Warm WeatherGet outside and get used to warm weather. There is no air conditioning in the marathon. A Little MoreRunning Coach Shelly Glover is has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services |
