By Shannon Francis Lee Bala Introduction NaMe Shannon Francis Lee Bala Age 41 Runners Profile 26 Marathons 42195km Aug 2013 Apr 2017 MYS Sin Tha HK AUS Jap UK USA FRA ID: 711994
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prepare for your 1st Full Marathon
By Shannon Francis Lee
BalaSlide2
IntroductionNaMe
: Shannon Francis Lee
Bala
Age: 41Runner’s Profile:26 Marathons (42.195km); Aug 2013 – Apr 2017; MYS, Sin, Tha, HK, AUS, Jap, UK, USA, FRA9 Ultra Marathons road/ trail (50km, 78km, 100km, 160km, 200km)Member of Marathon Maniacs ( Iridium ) MM#8234Member of O-RUN Utan Running ClubMEMBER of Hornbill pacesettersMEMBER of Malaysian ultra running association - 0091 Personal best:Kyoto Marathon 2016 – 03:55:30 (slowest 4:58 SCKLM 1st FM)Langkawi Ultra 2016 – (100km road) 14:00:13TMBT 2016 – (100km trail) 23:40Putrajaya 2016 – (160km road) 28:19:00Titi ultra 2017 – (200km road) 35:55:48Slide3
prepare for your 1st Full Marathon
Set a Target time (goal) to finish.
Prepare training program
Follow your programStudy the course (route)How to stay injury freeSlide4
Set a target time to finish“Begin with an end in mind” –
stephen
corvey. Always plan what you want to achieve and work backwards.If you plan to finish a marathon in 5hours 30mins. Slide5
Prepare your training program
Build your mileage
Start with shorter distances, such as 10km, 21km, 30km in a run.
Maintain a minimum of 50-60km/week,Do not increase you weekly mileage > 10% Do long runs (LSD – long slow distance)Run slower then your normal pace, but cover longer distance. Week 1 - 20km, week 2 - 24km, week3 – 27km, week4 – 30km, week5 -27kmTo train muscles and body for stamina and reduces lactic acid levelsSlide6
Prepare your training program
Include speed workouts (OPITIONAL)
PURPOSE TO INCREASE AEROBIC CAPACITY TO IMPROVE SPEED.
CAN DO INTERVALS TRAINING. (EXAMPLE: RUN 400M – JOG 100M x REPEAT) do about 10-15setsHills repeat training. (run up hill 12-15sec, and jog down hills) do about 10km.Tempo runs – run at a faster pace compared to your LSDRest and recoverAlways have 1 or 2 days in a week to rest and recover. No running. Yoga & Swimming are recommended.Purpose to allow for faster muscle recovery and injury preventionSlide7
Prepare your training program
week
mon
tuewedthufrisatsun1Easy 2kmTempo 5kInterval 3kLSD 10k
2
Easy 3km
Tempo 6K
Interval 5k
LSD 13k
3
Easy 3km
Tempo 6K
Interval 5k
LSD 16k
4
Easy 5km
Easy 5k
LSD 13k
5Easy 5kmTempo 8kInterval 5kLSD 20k6Easy 5kmTempo 10kInterval 8kLSD 24k7Easy 5kmTempo 10kInterval 8kLSD 27k8Easy 6kmEasy 5kLSD 24k9Easy 6kmTempo 10kInterval 8kLSD 30k10Easy 6kmTempo 11KInterval 10kLSD 27k11Easy 6kmTempo 11KInterval 10kLSD 24k12Easy 8kmTempo 8kLSD 20kRace wkEasy 5kEasy 5kMARATHON
beginner
beginner
beginner
exampleSlide8
Study the courseLearn how far apart are the water stations.
Learn where the route inclination are, this is to conserve energy when running.
Train on the start time of the marathon event.Slide9
staying injury freeAlways have sufficient rest
Training is key but rest is important (min 6hrs rest)
Hydrate well
Drink water (Institute of medicine recommends min 3.7L/day)Warm up and cool downMuscles stretching is important to prevent shock by warming the bodyTake protein (amino acid)/ natural protein source for muscle recovery after intense work out.Wear proper shoesPurchase a shoe that suits your feet with proper cushioning to meet your needsSlide10
Thank youThese materials are available at www.balalee.wordpress.comSlide11
How to select a proper running shoesPronation test
Comfort
Proper running shoe would last at least 600km before the cushion wears
Determine shoe type
Neutral, stability, cushioned, motion controlled
Flex testSlide12