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8-9 in PES. Your Heart rate should reach 90/100% of your maxHR. You should run at full speed as long as it feels safe on joints and lower extremities. Make sure your strike remains relaxed and smooth 7 in the perceived exertion scale (PES). Faster than your marathon pace but it should feel in the border line between comfortable and not so comfortable. Your heart rate 6-7 in the perceived exertion scale. This is the pace you plan to run in the marathon. To calculate your marathon pace divide 42.195 by your goal time.
4-5 in the PES and talk test. Slower than your marathon pace. Will make up the majority of your training mileage.
Types of Training
Hill Training: Training on hills improves leg-muscle strength, quickens your stride, expands stride length, develops your cardiovascular system, enhances your running economy and can even protect your leg muscles against soreness. In short, hill running will make you a stronger, faster and healthier runner. What's more, the Perth City to Surf is famous for its hilly course so training for hills is a smart move if you want to run your best race this year Interval Training: Interval training works different levels of your cardiovascular fitness. This type of training will increase your aerobic resistance and also assist you when surging in the race. There are two types of interval training in this program: Sub-maximal Interval Training: It works 70-85% of your Max Heart Rate. So you should feel a bit uncomfortable while doing it but should be able to keep the pace through out the interval with no straggle. You should feel refresh after this workout. Maximal Interval Training: It works 85-95% of your Max Heart Rate. So you should feel uncomfortable while doing it. You should feel tired but not exhausted after this workout. Strength Training: You should follow a strength training program at least once a week. This program should contain core strengthening exercises as well as lower body ones. See our Strength Training Guide for more information Cross Training: Incorporating other activities in your training can be very beneficial. Try to combine your running with other disciplines such as cycling or swimming. Try these activities on your low mileage runs. Stretching: We all know that stretching is important to avoid injuries. Resent studies have shown that our muscles need to be warm before we stretch, reason why you might want to run a couple of minutes before stretching. See our Stretching Guide for more information
WEEK ONE
Sub-maximal 3K Run Interval training Very Easy Pace x 20 minutes Easy/Fast Pace
Rest Day
GOAL
Establish a regular routine Introduce gentle hill training Focus on aerobic fitness
MOTIVATIONAL TIP
TRAINING RECIPE
Salmon healthy Sandwich 6 eggs 2 ounces smoked salmon, finely chopped 2 teaspoons chopped dill 2 teaspoons nonpareil capers 1/4 cup plus 2 tablespoons mayonnaise 1 teaspoon salt 1/2 teaspoon black pepper 14 slices sturdy white sandwich bread 1/4 cup chopped chives, for garnish
Obstacles are what you see when you take your eyes off the goal - Anonymous
Sub-maximal Training Program:
Warm up for 8 min at easy pace Run for 6-8min at fast pace . Slow down and cool down for the remaining 4-5min. Remember you should feel refreshed after this workout. You are working at 70-80% of your max HR so you shouldnt feel exhausted after any sub-maximal interval training
Hill Training:
Warm up for 2-3k, find a hill that is 50m long . Run up at fast pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat two times. Cool down by running a couple of Kilometers at easy pace
Place the eggs in a saucepan and cover with cold water. Place over high heat and bring to a boil. Boil the eggs for exactly 4 minutes. Remove from the heat and let sit 10 more minute before draining. Run under cold water and peel the eggs immediately - the shell will come off much more easily while the eggs are still wet and warm. Using a box grater, grate the eggs on the shredder side into a bowl. Add the salmon, dill, capers, 1/4 cup of the mayonnaise, salt and pepper. Mix well. Lay out 7 slices of the bread and spread 1/4 cup of the egg salad onto each slice. Cover with the remaining bread slices. Trim the crust off of all the sandwiches and cut each sandwich crosswise into four triangles. Spread the long side of each triangle with a little mayonnaise and dip each one into the chopped chives. Arrange decoratively on a platter.
TRAINING TIP...
Plan your training now! This will guarantee your success. Marathon training works best if you start easy and build gradually so this is the right time to establish a goal and stick to it!
WEEK TWO
Rest Day
GOAL
Establish a regular routine Define your marathon pace Focus on technique when running hills
TRAINING RECIPE
MOTIVATIONAL TIP
If you want to win something, run 100 meters. If you want to experience something, run a marathon."
High Calorie. High Protein Smoothie 1 cup vanilla yogurt 1 cup 2 percent milk 1 medium banana, cut into chunks 2 tablespoons wheat germ 2 tablespoons protein powder In a blender, combine the yogurt, milk, banana chunks, wheat germ and protein powder. Blend until smooth.
Hill Training:
Warm up for 2-3k, find a hill that is 50m long . Run up at race pace (check how to run hills) and then jog back down. Cool down for a couple of minutes and repeat 3 times. Cool down by running a couple of Kilometers at easy pace
TRAINING TIP
One mistake you want to avoid is running your long runs too fast. Try to do these runs always slower than marathon pace or close to marathon pace never faster. If you run this long runs faster than you should you are actually putting too much stress on joints and muscles
WEEK THREE
REST DAY
GOAL
Establish a regular routine Introduce gentle hill training Focus on aerobic fitness MOTIVATIONAL TIP
If you want to win something, run 100 meters. If you want to experience something, run a marathon."
TRAINING RECIPE
Mexican Chicken Salad 2 skinless, boneless chicken breast halves 35 g dry fajita seasoning, divided 15 ml vegetable oil 1 (15 ounce) can black beans, rinsed and drained 1 (11 ounce) can Mexican-style corn 120 ml salsa 280 g mixed salad greens 1 onion, chopped 1 tomato, cut into wedges
Hill Training
It is recommendable when possible, to run part of the 12k course prior to race day. This will allow you get used to the hills and hard bits of the race.
Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside. In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm. Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.
TRAINING TIP
Before charging a hill, do a shoulders check. Are they creeping up to your
WEEK FOUR
REST DAY
GOAL
Increase intensity and distance Define your Race Pace
TRAINING RECIPE
Baked Fruit 225 g pitted prunes 225 g dried apricots 55 g raisins 1 (15 ounce) can pineapple chunks, undrained 448 g cherry pie filling 60 ml dry sherry 235 ml water 45 g blanched slivered almonds Preheat oven to 350 degrees F (175 degrees C). In a deep baking dish, mix together prunes, dried apricots, raisins, and pineapple chunks. In a separate bowl, combine cherry pie filling, sherry, and water. Pour over the fruit, and blend thoroughly. Stir in almonds. Cover, and bake in preheated oven for 1 1/2 hours.
MOTIVATIONAL TIP
"Running is the greatest metaphor for life, because you get out of it what you put into it." -Oprah Winfrey
TRAINING TIP
If you feel tightness in your quads when going up a hill, gently "kick" your leg back slightly farther than normal at the end of each stride while you are going up. Don't do this on a down slope.
WEEK FIVE
REST DAY
GOAL
Increase intensity and distance Define your race pace
TRAINING RECIPE
Pumpkin Pancakes 250 g all-purpose flour 40 g brown sugar 9 g baking powder 5 g baking soda 2 g ground allspice 2 g ground cinnamon 0.9 g ground ginger 3 g salt 355 ml milk 245 g pumpkin puree 1 egg 30 ml vegetable oil 30 ml vinegar
MOTIVATIONAL TIP
"The will to win means nothing without the will to prepare." -Juma Ikangaa, 1989 NYC Marathon winner
Maximal Interval Training Same as in week 2. Repeat x 4. Increase intensity Hill Training Same as week 2. Repeat x 4
In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt, stir into the pumpkin mixture just enough to combine. Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
TRAINING TIP
When running downhill, instead of landing each stride on the heel, focus on the feeling of naturally gliding downhill--almost in a free fall-landing evenly across the mid foot.
WEEK SIX
REST DAY
GOAL
Increase intensity gradually Introducing tougher hill and interval workouts
TRAINING RECIPE
Breakfast Smoothie 2 frozen bananas, skins removed and cut in chunks 80 g frozen blueberries 235 ml orange juice 15 ml honey (optional) 5 ml vanilla extract (optional) Place bananas, blueberries and juice in a blender, puree. Use honey and/or vanilla to taste. Use more or less liquid depending on the thickness you want for your smoothie.
MOTIVATIONAL TIP
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'" - Peter Maher, Canadian marathon runner
Hill Training:
Same as week 5.
TRAINING TIP
Becoming familiar with the course so that there are no surprises--will put your mind at ease, which will help you relax and perform better.
WEEK SEVEN
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
REST DAY
GOAL
Increase intensity gradually Introducing tougher hill and interval workouts MOTIVATIONAL TIP
TRAINING RECIPE
Power Bars: 80 g quick-cooking rolled oats 60 g whole wheat flour 60 g wheat and barley nugget cereal (e.g. Grapenuts TM) 1 g ground cinnamon 1 beaten egg 60 ml applesauce 60 ml honey 40 g brown sugar 30 ml vegetable oil 35 g unsalted sunflower seeds 30 g chopped walnuts 198 g chopped dried mixed fruit
"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'." -Paul Tergat, Kenyan professional marathoner
Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat with non-stick cooking spray. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to cool slightly before serving.
TRAINING TIP
Cotton socks will only lead to blisters; invest in socks designed for running.
WEEK EIGHT
REST DAY
GOAL
Increase intensity gradually Introducing tougher hill and interval workouts
TRAINING RECIPE
Simple Baked Apples 6 apples - peeled, cored and sliced 100 g white sugar 25 g all-purpose flour 1 g ground cinnamon 2 g ground nutmeg 0.5 g ground cloves 80 g raisins 60 g chopped walnuts 120 ml whole milk Preheat oven to 350 degrees F (175 degrees C). Grease a 2 quart casserole dish, or coat with non-stick cooking spray. Place apples in a large bowl. In a small bowl, mix together sugar, flour, cinnamon, nutmeg and cloves. Stir spice mixture into apples until evenly distributed. Fold in raisins and walnuts. Spoon into prepared dish. Pour milk evenly over apple mixture. Bake in preheated oven for 45 to 60 minutes, or until soft and bubbly. Allow to first, cool slightly before serving.
Sub-maximal Interval Training: Warm up for 8-10 min. Run for 20 min at fast pace . Slow down and cool down for the remaining 5min running at race pace
MOTIVATIONAL TIP
"In running, it doesn't matter whether you come in in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that." -Fred Lebow, New York City Marathon co-founder
TRAINING TIP
Set running goals for yourself so that you can monitor your progress on a weekly or monthly basis. As you are able to see your progress, your enthusiasm for running will soar.
WEEK NINE
REST DAY
GOAL
Increase intensity gradually Introducing tougher hill and interval workouts
MOTIVATIONAL TIP
TRAINING RECIPE
Low-fat Blueberry Bran Muffins 85 g wheat bran 235 ml nonfat milk 120 ml unsweetened applesauce 1 egg 145 g brown sugar 3 ml vanilla extract 60 g all-purpose flour 60 g whole wheat flour 5 g baking soda 3 g baking powder 3 g salt 145 g blueberries Preheat oven to 375 degrees F (190 degrees C). Grease muffin cups or use paper muffin liners. Mix together wheat bran and milk, and let stand for 10 minutes.
"The miracle isn't that I finished. The miracle is that I had the courage to start." -John Bingham, running speaker and writer
Hill Training:
Same as week 6. Repeat x 5.
In a large bowl, mix together applesauce, egg, brown sugar, and vanilla. Beat in bran mixture. Sift together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries. Scoop into muffin cups. Bake in preheated oven for 15 to 20 minutes, or until tops spring back when lightly tapped
TRAINING TIP
Be flexible with your training. Feel free to modify your workouts when you feel you have to. Always remember that the steady build up is what is really important about your training.
WEEK TEN
REST DAY
GOAL
Increase intensity gradually Introducing tougher hill and interval workouts
MOTIVATIONAL TIP
TRAINING RECIPE
Simple Summer Smoothie 1 banana 220 g frozen strawberries 155 g frozen blueberries 235 ml frozen cherries 4 ice cubes 120 ml orange juice 185 g vanilla yogurt 3 ml honey (optional)
"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." -William Faulkner
Hill Training:
Same as week 9.
Place the banana, strawberries, blueberries, cherries, and ice cubes into a blender. Pour in the orange juice, vanilla yogurt, and honey. Puree until smooth. For more recipes visit www.allrecipes.com
TRAINING TIP
Increasing mileage or speed in an effort to improve performance is risky. You could crash and burn, either while training or in the race itself. You may become injured; you may become over-trained. You can limit your risks by making only small shifts. Increase mileage gradually.
WEEK ELEVEN
REST DAY
GOAL
Taper Training Carbohydrate loading and increase water intake Visualize finish line
MOTIVATIONAL TIP
RECIPE
Potato-Watercress Soup 1 tablespoon butter 1 small onion, diced 1 rib celery, diced 2 cloves garlic, minced 3 large Yukon Gold or all-purpose potatoes, peeled and cut into 3/4-inch chunks 1 quart chicken stock 1 bunch watercress 1 cup plain yogurt 2 dashes Worcestershire sauce Dash Tabasco sauce Salt and freshly ground black pepper, to taste Snipped chives, chopped scallions, or lemon slices, for garnish (optional)
"You only ever grow as a human being if you're outside your comfort zone." - Percy Cerutty
In a heavy stockpot on medium-high heat, melt the butter. Add the onions, celery and garlic and saut?or 57 minutes until the vegetables are soft. Add the potatoes and pour in the chicken stock until the potatoes are covered. Bring to a boil and let simmer on medium-high heat until the potatoes are soft and tender, about 35 minutes. Remove from the heat and add the watercress. Stir until wilted. Add the remaining ingredients. Using a blender, puree until smooth. To
TRAINING TIP
Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then resume running again. It will make the miles seem much easier plus you'll train yourself to go
WEEK TWELVE
REST DAY
REST DAY
TRAINING RECIPE
Mango-Banana Smoothie
GOAL
Carbohydrate loading and increase water intake Visualize finish line Rest your body in preparation for the big day
INTERVAL TRAINING
Warm up for 8-10min. Increase speed and take your run to a fast pace run for about 10min. Slow down and cool down for the remaining 8-10 minutes. MOTIVATIONAL TIP
Run a couple of km to loosen up muscles and to get mentally prepared for your race. Try 100m runs at race pace walking or jogging between runs. Don't do any strength training on this week but keep stretching after runs
1 banana 80 g frozen mango pieces 80 ml plain yogurt 120 ml orange-mango juice blend Combine the banana, mango, yogurt, and juice in a blender; blend until nearly smooth.
"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential." - Liane Cardes
TRAINING TIP
Runners sometimes find it difficult doing the long runs, particularly on hot days. One secret is to stop frequently to walk, even if not forced to do so. Walk, grab something to drink, then