Update, we are ALL registered for the Marathon officially through the NYRR. Great job everyone getting that done on time. There will be a few more options before race day like bag drop and pickup logistics. We will let you know when we get that info.
As for training, first of all, Fred’s Team has some excellent resources. If you log into the Fred’s Team Dashboard > Participant Center, there are Fundraising and Training links on the right.
First, the Marathon Training Chart has two 26-week training schedules that are great for beginners. With 2 weeks to go to the race, you would start on Week 2 this week. Today (Monday May 16) is an off day. Enjoy your rest.
Also, there are email links to 4 training coaches who can help you customize the charts (I used Tom Hansen recently to help me with a transition Chicago to NYC marathons which I am running 4 weeks apart.) Send them any question you have, they are great at getting back to you.
Link to the Marathon Training Chart
Next there is a Training Guide that gives info on injuries, nutrition, how to train, mind, body, clothing, and more. A great read for the newbie.
Nutrition. A study in 1978 says that for every one pound of weight you lose, you drop 36 seconds from your marathon time. So lose 100 pounds and cut an hour off your time. But seriously, none of us are looking to win this race, but in addition to raising money and having a great race day, it would be an added bonus to eat better. Link here…
Swimming Tips. Wait, did I sign up for a triathlon? No, but this last link gives the basics on how swimming may be the best cross training workout for a runner. Link here…
You can also Google many more training plans and sites like https://www.runnersworld.com/marathon-training/ and https://www.8020endurance.com/training-plans/ have volumes of free and paid for advice.
From my perspective, I think you need to listen to your body and modify your plan constantly. Rest when you need it and don’t just go all out in every workout.
The 8020 Endurance Philosophy is something I am trying this year. The basic concept is that 80% of your workouts should be performed at lower intensity. Most elite runners train this way, but very few amateurs do. It seems counter-intuitive and when you start, a slow run feels like you are cheating or walking. But take it from a guy who has had to take 2 and 3 weeks completely off before a marathon to heal an injury from overuse and completed the race in a similar time as my goal. I would rather show up to a race a little under-trained than a little injured.
Any questions, reach out to me or your sponsor or a Fred’s Team Coach.
Here are the Fred’s Team Coaches Contact emails…
Jeff Rochford: jeffsgym@mac.com
Marci Glotzer: marcigee@earthlink.net
David Slutsky: slutskyd@hotmail.com
Tom Hansen: coachtomfredsteam@gmail.com
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