Adidas Auckland Marathon
31st October 2010
Impossible is nothing. Marathon, Half Marathon, Quarter Marathon, 5 km run & walk, KIDS MARATHON
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Get Prepared for the Event

Training (Intermediate)

Personalised Detailed Training Plans (available for purchase)

For the more serious runner wanting to set a Personal Best (PB) or for the participant that has shift work and/or where your typical weekly plan simply won't work, EnduranceCoach.com can offer you specific detailed training plans built from scratch.

Starting on August 9th and running for 12 weeks, these plans draw on Brendon's extensive experience with coaching endurance athletes including former adidas Auckland Marathon women's champion, Ady Ngawati. Plans are available for all our event distances.

You get to choose how much time you spend training, how often you train and when. The team at EnduranceCoach.com organize this in the best possible way to maximise your effort. Plans are e-mailed complete in PDF format with a week to a page.

Our training plans are compatible with using a Heart Rate Monitor - you can follow our intensity guide to ensure you get the correct effort throughout the plan. At any stage, should you feel the need, you can contact EnduranceCoach.com for more personalized support, they offer qualified and experienced advice at reasonable prices.

You can purchase your Personalised Detailed Training Plan from our Official Merchandise page

After payment is made you will receive a confirmation email of your purchase. Endurance Coach will email you a short questionnaire to be completed by you, and once this is completed Endurance Coach will contact you again and work with you to meet your specific requirements.

Note: Additional Training Weeks can be requested also for a small additional fee, ask the team at Endurance Coach when they contact you.

A Few Pointers

If you've been running for a while, you have a fair idea what this is all about, but everyone can still learn a trick or two. Here are some starting points that may remind you of how simple running is.

  • Effective planning in your training and racing programme is the key. So record what you plan to do and monitor your progress. Buy a diary and use it.
  • Listen to your body, consider taking your pulse rate to measure your performance rather than just running how you feel. Take a rest day, if you need it.
  • Test yourself by introducing key regular running sets, such as time trials or jump in a low key fun run.
  • Look for a range of events to use a build up races for the main event. Check out www.enteronline.co.nz for races in your area. Racing builds confidence and gives you a good benchmark where you are at.
  • Join a running club. Running clubs are not enclaves of elite runners. They love nothing more than welcoming new blood into the fold and if you want to improve your performance and your times, being surrounded by other running junkies can only be of a benefit. Check out www.athletics.org.nz for a club in your area.
  • Review your eating and hydration habits. This is often over looked, but simple management can mean a significant difference to your racing performance.
  • Address your core strength issues. All runners need to introduce core strength exercises into their overall programme. This is often overlooked, but emphasis can bring outstanding results.
  • Set realistic goals. Measure your current times against your previous performances.
  • Train to race, so don't do your racing in training. Why race then?

Race Day Preparation

  • Don't be a hero. If you've trained for a Quarter Marathon race, don't enter a marathon.
  • Preparation starts the night before. Don't run in anything new. Work out your race day clothing, both pre and post your event.
  • Consider some old clothes to keep your warm in the start area, that you can leave behind.
  • Eat a high carbohydrate meal for dinner the night before the race.
  • Go through the race pack to make sure you understand all the procedures for the event.
  • Eat a high carbohydrate breakfast 2-4 hours before the race starts. Practice this on key training days in your lead up.
  • Use Vaseline.
  • Arrive early for your event, traffic and ferry delays, parking, registration and storing your gear all take time.
  • Warm up with light stretching and jogging 30 minutes before start time.
  • Use the toilet.
  • Get into the start area with at least 10 minutes to go.
  • Start the race in the right place, if you are not sure of your race pace head towards the back. Your time will not be affected as it is starts when you cross the start line.
  • Control your pace in the first 1km, the start can be hectic, so don't get carried away. Build into your race.
  • Have faith in your ability, if you've followed a programme you will be fine.
  • Hydrate along the course where you can. Over hydration is rarely a problem.
  • Remember to enjoy yourself.
  • Smile for the cameras and wave to the crowd at the finish line.

Basic training schedules available for free download:

Quarter Marathon Intermediate Training Schedule (Adobe PDF, 128kb)

Half Marathon Intermediate Training Schedule (Adobe PDF, 122kb)

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