1 / 9

How to train for the Dupont Marathon

michaela
Download Presentation

How to train for the Dupont Marathon

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

    1. How to train for the Dupont ˝ Marathon

    2. The Half Marathon The ˝ Marathon is the perfect distance to test your endurance, strength, and resolve. L.E.T.S plan around 3 key runs- Long Easy Tempo/Speed

    3. The 9 Week Program You Should be able to handle 40 minutes at “conversational” pace to start the 9 week program.

    4. The 9 Week Program

    5. Hydration and Energy Fuel Tips -Drink Gatorade or Water every 15 Minutes on runs over 60 minutes. -Take Gels or Blocks/Bars for runs over 90 minutes. (Take one every 35 minutes with fluid) -Experiment to see which fuel work best for you.

    6. Hydration and Energy Race Day Make Sure you Eat Breakfast! Post Race Eat Something solid (Carbohydrates/Protein) within the first hour after Finishing race. -no sugar -Eat bananas, yogurt, bagel, peanut butter, etc.

    7. Race Day Strategy “I like to break down the ˝ Marathon into 4 parts”:

    8. Run at least 1 warm up race prior to the ˝ Marathon. -10k is the ideal distance -Use a 5k race as a speed workout day. Other Tips…..

    9. Spring Races Frostbite 5k- February 21st Mainstay 10 Miler & 5k at lake Summit- April 17 Veritas Spring Fling 5k at Fletcher Park- April 24th

    10. Need More Information? www.fletcherparks.org

More Related