Marathon and Half-Marathon (11 page)

• Remember to take care of yourself. Make your daily habits as optimal as possible: healthy, balanced meals; good hydration; lots of rest, and keep stress levels at a minimum. At this stage your body is your temple. You want to do all you can to feel your very best.

• Be honest with yourself. If you’re not feeling confident and are not comfortable progressing as the program advances, it’s likely you’ve not been able to establish a consistent pattern of training each week. Maybe you haven’t been able to complete all of your weekly sessions, for a variety of reasons. If you’re unable to do your homework and complete at least the minimum of three walk/run sessions each week, you may need longer to realistically pursue your goal of safely and comfortably completing a half or full marathon. There’s nothing wrong in discovering that your program needs some minor adjusting. You may need to give yourself 36, 46, or even 56 weeks to prepare for your distance-running goal. Remember, these are only guidelines that we have laid out for you—it’s up to you to figure out what is required for your fitness level.

Congratulations: you’re over halfway through your program! You deserve a treat of some kind for yourself, something that allows you to reinforce your sense of accomplishment. For some of you it may mean a nice brunch or dinner. For others, you may feel a quiet celebration is what you need such as walking on the beach or in the woods or taking a long, hot bath. Do something that inspires you and makes you feel great, whatever that may be.

Phase 5:Weeks 17–20

S
ome people think that successful people are born that way.
A champion is someone who has fallen off the horse a dozen
times and gotten back on the horse a dozen times.
Successful people never give up.
—Jean Driscoll, eight-time Boston Marathon winner (wheelchair division), five-time Paralympic gold medalist (track-and-field)

This is a difficult time in the program. Remember your long-term goal, and keep in mind how far you have come!

Goals for phase 5

1. To build your continual running time to approximately 20 or 30 minutes

2. To establish a strong mental attitude regarding your running

Phase 5 Programs

How you might feel during this phase

At this point in your training, you will soon, if you haven’t already, experience the far-reaching effects of physical fatigue. It’s common to have days, or hours, when you are happy one moment and sad the next. The roller coaster of emotions is, in large part, directly proportional to your level of fatigue. If you can, try to get some extra sleep, and make sure you include some downtime in your week. Reading, or watching a movie with your family, is just what you need right now.

Coaching tips: Create the mental strength to run continuously

This is the most demanding training phase in your program. For many of you, it will be the hardest you have ever pushed yourself, both mentally and physically. This is when you begin to understand the psychological demands of distance training. Whether it’s during a demanding training run or in the hours leading up to your weekly long run, it’s sometimes difficult to be positive and optimistic. Training your mind for the demands of your event is as important as training your body. The following are a few tools to help you to mentally prepare yourself for the rigors of distance running:

• Seek out company. Find someone to join you, especially for your long weekend sessions. Have him or her follow you on a bike, roller blades, or drive ahead in a car to encourage you at various spots along your route. Just knowing you have support along the way helps you to overcome the emotional lows and self-doubt that are characteristic of long training runs and harder midweek sessions. It’s also a great motivator, and it can be a fun way to include your friends in your experience.

• If you haven’t already, find someone who has direct experience training for, and completing, a distance event. Ask your mentor questions about training, pre-race jitters, or any running questions you might be pondering. This kind of support is great for bolstering confidence. Knowing that others have gone before you and accomplished your dream is motivational. It often prompts a beginning runner to think, “If they can do this, why can’t I?”

• Take a break from the pavement or asphalt. Vary the terrain, and try to find some grass or trails. It will help prevent unnecessary aches or pains to give the body a break from the impact of harder surfaces. It’s motivating to find a new place to run, like a park or trail system you’ve never been to before.

• Water running is great, especially if you’re experiencing sore muscles or extreme fatigue. Pool or water running can be strength-building as well as therapeutic. Turn to chapter 7 for a detailed description of pool running.

Phase 6:Weeks 21–24

The body does not want to do this. As you run, it tells you
to stop, but the mind must be strong. It is the will to
succeed.
—Jacqueline Gareau, Canadian 1980 Boston Marathon champion

Physically you are working through the sessions, but it’s the strength in your mind that is the driving force. Keep up the good work!

Goals for phase 6

1. To begin preparing yourself for completing your distance event by completing an event-day dress rehearsal

2. To be physically and mentally successful at completing the two longest training sessions in your program

How you might feel during this phase

You may have a few aches and pains and some general fatigue. However, you are enjoying your increased confidence, and you now see yourself as a distance runner.

Coaching tips: Complete your event-day dress rehearsal

We have gradually increased your peak mileage in weeks 21 and 23. Over the next 4 weeks, you will reach the maximum mileage needed in your preparation to safely and comfortably complete your event distance. In an effort to mentally prepare you for the big event, we suggest you organize an event-day practice by doing the following:

Phase 6 Programs

Tips