2016
BOSTON MARATHON
CLINIC SERIES
YOUR TRAINING PLAN
2016 BOSTON MARATHON
CLINIC SERIES
GET “BATTLE READY”
NOW IS THE TIME FOR A HEALTH CHECK-UP
Do it now before you get into marathon mode
Ask Yourself These Questions:
• Are You Sleeping Enough?
• Are You Eating Good Food?
• Are You Drinking Enough Water?
• Are You Stretching Daily?
• Are You Doing Your Core Strength?
• Are You Following A Training Plan?
STEP ONE: BE AN ATHLETE
Become a better athlete before you become a better runner
• Take time now to do general strength training
(two to three times per week)
• Body Weight Exercises
(Squats, Lunges, Push Ups, Pull Ups)
• Move Multiple Directions
(Side Lunges, Side Planks, Lateral Step Ups)
• Diversify daily routine and workout intensity
(Intervals, High Reps, Low Reps, Fast Reps, Slow Reps)
• Adjust core routine every three to four weeks
• Experienced Athletes: Add resistance/weight training
STEP TWO: BASE TRAINING
Build out aerobic base before your marathon training
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Start slow and establish a weekly routine
Don’t worry about pace or total miles in the beginning
Listen to your body and adjust your program as needed
Alternate hard days with easy recovery days
Alternate longer training days with shorter ones
The goal of base training is to teach yourself how to stress your body,
recover, and then adapt to greater training loads
STEP THREE: PREHAB, NOT REHAB
Prevent most injuries from ever happening
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Active stretching pre-training
Static/isometric stretching post-training
Focus on muscle groups for runners: Calves, quads, glutes
Refuel after training: Carbs and protein
Rehydrate after training: Water, sports drink, green/herbal tea
STEP FOUR: GET HEALTHY
1) Running marathons doesn’t necessarily make you healthy
2) Managing/reducing stress will make you feel a lot better
Here are the Tips You Need to Get Healthier:
• Get into a good sleep routine: Seven to nine hours is ideal
• Understand just because you run a lot doesn’t mean you can eat junk
• Body composition is approximately 80% nutrition and 20% exercise
• “No Pain No Gain”: Taken way out of context. Be smart with training
• Plan for long term gains by avoiding short term risks
• Listen to your body: It is talking to you all the time!
STEP FIVE: KNOW WHAT YOU’RE UP AGAINST
Identify the Demands of the Boston Marathon Course
• 26.2 miles
• Extended rolling downhill sections
• Intermittent and intense uphill sections
• Unpredictable weather
• Exuberant race participants and crowd support
Identify the Answers to those Specific Demands
• Follow a training plan or join a training group
• Incorporate downhill training and/or gym work for quads
• Incorporate uphill intervals and/or gym work for calfs and hip flexors
• Train in a variety of temperatures (indoors and outdoors)
• Learn when to “tune-in” or “tune-out” fellow runners and supporters
STEP SIX: THE GAME PLAN
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Those that fail to plan, plan to fail
There is no best plan other than what is best for you
There are no secret workouts: Stop looking and follow your plan
Once you have the plan in place, follow it as best as you can
And finally, remember the words of Lao Tzu:
“A journey of a thousand miles begins with a single step”
2016
BOSTON MARATHON
CLINIC SERIES
GOOD LUCK IN YOUR
TRAINING!