Local Training Group
We will be meeting every Tuesday at 7PM starting June 3rd. Our first meet will be at Pre’s Trail in Eugene
Week 1 Get Moving
Congratulations! You've made a big decision to change your life. As you begin training, you will feel excited for the goal you have made. Your enthusiasm will be contagious as your friends see the changes you are making. At this early stage, it's possible some of the workouts might seem easy. Even so, don't overdo anything and put yourself out of the game. Remember, you have a ways to go, and the important thing now is to develop good habits.
Week 2 Build Core Muscle Endurance
Now you have been training consistently for several days. It takes 21 days to create a habit; you are about a third of the way there. Follow your training schedule as closely as possible. Don't get distracted, and don't get carried away. It is the small things, day after day, that make the biggest difference. Training too much could put you at risk for injury, and training too little will make it hard for you to finish your marathon.
Week 3 Keep Going; Be Consistent
By now, you have run a total of 39 miles. You will have had some good, some bad, and some in between days with running. This is normal. Follow the advice of your Yoga instructor: be aware of your bad days, but don't judge yourself too harshly. If you have not already done so, start a training journal. Record the details of your training and how you feel before, during, and after working out. Take photos as well. This journal will help you keep track of your schedule. It will also help you beat discouragement and boredom when they come.
Week 4 Rest is Best
This week, allow your muscles, tendons, ligaments, bones, and organs to recover. You must understand that the strengthening processes happen while you are resting, not while you are working out. Keep your exercise to a minimum this week. Don't cheat yourself out of valuable time to build strength and endurance!
Week 5 Building Endurance
After a week of rest, your body is recovered enough to start ramping up your miles again. You should still only run 3-4 times per…
Week 6 Building Speed
Even as you are training to run farther, you should also train to run faster. Regular interval training mixed in with your distance running will…
Week 7 Fuel Your Progress
When you run short distances this week, time yourself. Is your mile pace faster than when you first started training? If not, you probably need…
Week 8 Step Back and Recuperate
You have earned a vacation. The stresses you have put on your body over the past seven weeks are intense. Your muscles have broken down;…
Week 9 Develop an Efficient Stride
After running consistently for two months now, you should start thinking more about your stride. Developing a more efficient stride will help you run farther…
Week 10 Refuel While You Run
Imagine…it’s a warm day; you are running your 13 and a half miler along a familiar path through a park. Sweat is streaming down your…
Week 11 Stay Hydrated
After running almost 13 miles in the sun with no water, you have stopped sweating, you are terribly hot, your head aches, your muscles are…
Week 12 Jump in the Pool
You know you must drink a lot of water to keep your blood flowing, cool your working muscles, and facilitate digestion and every other bodily…
Week 13 Stretch More, Longer
As you work out, your muscle fibers break down and rebuild. Most of the time, this process shortens your muscles, making them feel tighter. You…
Week 14 Avoid Over or Under-Training
One way to know if you are training enough is to follow a training plan. It is not complicated, but you have to be consistent…
Week 15 Be Prepared for Surprises
When you start running farther than 18 miles at a time, you might encounter unexpected difficulties. These difficulties could vary from sudden large blisters on…
Week 16 Feeling Strong
Step back this week in preparation for your longest training run next week: 23 miles. Right now, you might feel stronger and healthier than ever…
Week 17 Develop Mental and Emotional Stamina
This is your longest run before your 26.2 mile race. It is long enough to acquaint you with the physical, mental, and emotional exhaustion you…
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