|
Lion Foundation Rotorua Marathon Training Programme
Running Training programme at Top, Walking Training programme underneath this.
Register to Raymond's First Timers Seminars
‘First Timers’ Seminars will be held again on Friday 30 April at 4.30pm and then 7.00pm. These are free and are taken by Raymond Boardman, our Official Coach. Raymond has sensible last minute advice for both the physical and mental preparation (and whether a first timer or experienced)! The seminars are in the Energy Events Centre, upstairs, but close to registration (and the Pasta Dinner).
If you wish to attend please register your interest. You can still attend if you don’t register but will help with our preparation if you do.
Email info@rotoruamarathon.co.nz please put Seminar in the subject bar, and advise whether likely to be at 4.30pm or 7.00pm seminar.
RUNNING
Ray Boardman is our Official Lion Foundation Rotorua Marathon Coach.
Ray is the Physical Training Instructor at Linton Army Camp.
Plus Qwik Kiwi Coach.
He's completed the Lion Foundation Rotorua Marathon six times – once in a bomb suit (!), and in 2009 as a Pacer.
|
 |
We are very fortunate to have Ray as our Official Coach, and he has prepared an extensive training programme specifically for our marathoners. Aside from you needing to put the time into training, Ray has done the hard work in all the planning - a very thorough schedule to guide you to a successful run.
As Ray states in the introduction: ‘The Aim of this programme is to prepare someone with a basic level of fitness to complete a marathon.’ Thus aimed at the first timer, but also a very handy guide for those who may do more regular marathon running.
Ray has no excuses – it’s ‘get out there and do it’ – but with his help the achievement will be greater, and you’ll thank his knowledge and programme, as you cross the finish line on 1 May 2010.
The programme in it's entirety is available as downloadable PDF , and covers all areas of training – it's all about 'Training for excellence, with excellent training'.
It includes (and a small snippet/definition of each area):
- Introduction – the aim, considerations, and why the Lion Foundation Rotorua Marathon
- Periodisation - is the term coaches use to describe the loading and unloading of the training programme to increase the training stimulus as fitness improves and to increase recovery on some weeks by decreasing the load.
- Intensity – Intensity of training is important. No-one can run a marathon like they would a 100m sprint. For this reason we need to be smart about how hard we train and to ensure we allow enough recovery into the programme.
- Training Programme – a day by day guide to get you to peak marathon fitness. It is also shown below as tables, with all the definitions on the attached files – under Sessions
- Sessions – defines the terms in the tables, e.g. run – long, run – steady, run – Fartlek, flexibility training, etc
- Recovery – the do’s and don’ts in training to ensure you stay well (the commonsense approach!)
- FAQs – some common questions, with the opportunity to email Ray ray@qwikkiwi.com with your own query
Summary – ’The Lion Foundation Rotorua Marathon is challenging, but achievable and rewarding for participants who put the time in to train for it seriously. Good luck with your training and athletic endeavours, may you achieve your goals. Anima Sana In Corpore Sano.’ Ray Boardman.
In 2010 we will once again hold First-Timer's seminars on Friday 30 April at the Energy Events Centre. These are hosted by Ray where he gives last minute and relevant advice, following on from the Training Schedule he has prepared here (check back here closer to the event for times of seminars).
I want to thank Ray for being our Official Lion Foundation Rotorua Marathon Coach – and I am sure there are many potential (and experienced) marathon runners grateful for his advice.
Angela Salmon – Event Manager Lion Foundation Rotorua Marathon
WALKING
Lion Foundation Rotorua Marathon Walking Training Guide, put together by experienced walker Alan Clarke.
Introduction
The Walking Training schedule (downloadable spreadsheet below) is aimed at the walker who wants to 'complete' the Lion Foundation Rotorua Marathon on the 1 May 2010. It is not for the athlete who wants to “compete”, but it does assume that the walker is probably already walking say 3 times a week with a reasonable fitness level.
Raymond Boardman’s Event Training Programme
This training guide should be used in conjunction with Raymond Boardman’s Lion Foundation Rotorua Marathon runner’s guide. It uses similar principles in that it loads for 3 weeks and then gives the body time to recover in the fourth week ready for the next cycle.
The Long Walk and Recovery
With the long walk on a Saturday (this can be changed to a Sunday), it is absolutely essential that you walk at an Endurance pace as described by Ray. One of the biggest mistakes is to go too hard on the long walk day – this cannot be emphasized enough. I have down 60 minutes easy on a Sunday – this is to recover the body from Saturday’s endurance walk. Again do not race or go too hard on a Sunday. During March and the first half of April the walker must ensure that they have some hills as part of the long walk – the Rotorua Marathon has plenty so be prepared.
Cross Training/Rest
The Monday and Friday are in the programme as Cross training or Rest. The perfect “Rest” is probably Pilates or Yoga, or see Raymond Boardman’s training guide for Flexibility training. It is essential that you take time out from walking and give the body time to recover. Many walkers get tight hamstrings in particular, therefore some form of flexibility exercise will be beneficial.
Endurance and pace
This programme is all about building up the walker’s endurance, or time on the feet, but some variation in pace must be built into the schedule. If all walking is done at one pace then on Marathon day it becomes impossible to pick up the pace. It is suggested that the walker refers to Raymond Boardman’s excellent guide, particularly with reference to the Fartlek and Tempo sections. If e.g. you are going to walk the marathon at a steady 7.5 minutes per K, doing some training at 7 minutes per K makes your marathon pace feel that much easier on the day.
Hydration
The average walker is going to be on his feet for 5.5 to 6 hours on marathon day; the average runner will be completing the marathon in 3 hours 15 minutes to 4 hours. Sports drinks are probably more beneficial to the walker than the runner. Leppin is available during the Lion Foundation Rotorua Marathon, you should get used to taking this on your longer walks. I do not recommend the use of sports drinks for walks under 2 hours; water should be sufficient for hydration. Rehydration after exercise is more important than the taking of drinks during exercise. Mix your full strength Leppin and consume at least 750mm to 1 litre of fluid within 30 minutes of finishing. In addition to this I personally take mineral drops every day, these have stopped me getting cramp in the middle of the night (e.g. CMD or Elite minerals).
Lion Foundation Rotorua Marathon10 Walking Training Schedule.pdf
Lion Foundation Rotorua Marathon10 - Notes on training for walkers.doc
Alan Clarke
Auckland YMCA Marathon Club
The YMCA Marathon Club has been in existence for almost 30 years and in all that time have never had a first time marathoner fail to finish the course! So if you are looking to make the Lion Foundation Rotorua Marathon your first one, and you live in the Auckland area then training with the "Y" is a good option.
The club runs from the Pitt Street YMCA building every Sunday at 7am. The 14 week build up for Rotorua starts in January. The club runs are divided into packs running at anything from the "rat pack" which trains at sub 4 min per kilometer pace, through to 7 minutes pace, and a couple of walking packs who will aim for sub 5:30 marathon pace and sub 6:00 hour marathon pace.
The club can be contacted by e-mail at ymcamarathon@xtra.co.nz, www.ymcamarathon.org.nz or by phone 09 524 2314. They are always happy to see new members, runners or walkers, who are visiting or in Auckland for the weekend are also welcome.
|
