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DISNEY GOOFY CHALLENGE TRAINING SCHEDULE by Coaches Dan & Joette Bergeson

To Purchase a Copy of the 16-week Training Program for $25US, please visit www.RunVie.com/disney.html

Congratulations on your goal to run 39.3 miles over 2 days at the Disney Goofy Marathon Weekend. We have developed a training plan to help you prepare for this amazing endurance event! Please contact us if you have any questions about your training and preparation. While this plan is designed to help most runners achieve a realistic goal, we can also customize the training plan for runners who want to push their limits! Here are a few things you should consider before you begin this training program: 1. You should be running at least 20 miles per week at an average of marathon race goal pace or better prior to beginning this schedule. 2. This training program is designed to train you for a 39.3 mile effort. There are 3 phases of training: 9 week base building, 5 week tuning, 2 week taper; plus 1 week recovery after the race. 3. All runners should re-evaluate their training program every few weeks to assess their ability to follow the program, avoid injury, and progress ­ please contact us with any issues and we can assist you in creating an individualized plan or adjusting as needed. [email protected] 4. Make sure you are in good health prior to beginning any exercise program, user assumes all risk. Let's get started: 1. Determine your half marathon and marathon goal pace. Because you are competing in a 39.3 mile effort, this pace should generally not be a PR pace. As you move through the program you should re-evaluate your goal pace. 2. Start a training log ­ record your distance/pace, the weather, what you ate before and after the run, and most importantly how you felt ­ this will help you to evaluate your progress through the training program and adjust the schedule or your goals. It is also useful to help you remember what foods gave you the most energy and best recovery. 3. Get some good running shoes ­ replace as needed roughly every 300-500 miles. It is useful at this mileage to have 2 pairs of different shoes that you rotate through the week (you can record which shoes you wore in your log to monitor mileage on each pair). 4. Be proactive about injury prevention. Ice sore muscles; consume at least 200 calories within 30 minutes of your training (more depending on your distance). Remember most injuries don't "just happen", get to know your body and treat it with kindness The golden rule to help prevent and heal an injury = RICE: Rest, Ice, Compression, Elevation. 5. Nutrition is key. Your diet should consist roughly of 60-70% of calories from carbs, 15% from protein, and 15-25% from fats. As you are increasing your effort you will need more calories, you need to monitor your caloric intake, don't overeat, but make sure you are consuming enough to make it through your long training efforts. You can visit www.runvie.com for information on fueling for endurance training. 6. Prepare to fuel during your training. You will need to consume roughly 100-200 calories per hour for training sessions of 1 hour or longer. Gels and replacement drinks are the best methods for your type of training. Again, you can find more about fueling for the long run at our web site. These are the basics to get you started in this effort. We will also provide you with a recovery phase training program for after the race. As always, please call or e-mail us with any training issues you have. As we move through marathon training season, we will post new and important information at www.runvie.com or email us at [email protected]

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