Benfleet Running Club

If you are planning to run a marathon this year, Benfleet Running Club are here to help.

PLEASE SEE CLUB NOTICE-BOARD IF YOU WANT A PLACE ON THE BRC COACH TO TRAVEL TO THE LONDON MARATHON

With a little help from our club coaches we have devised three running schedules to help you

Tuesday and Thursday night club runs and include long Sunday runs, and any additional runs required.

These schedules are only a guide, and should be read in conjunction with other plans, advice from club coaches, colleagues and

If this is going to be your first marathon it is vital to build a long, slow base to enable your body to rest and repair itself in-between runs.

These plans assume your marathon will be on 22nd April 2007 (i.e The London Marathon) and will be basically a15 week plan.

For most runners this is where it all begins. To start with there will be little change to your normal running, just the occasional extra session, to get you into habits that you will serve you well latter on. Don’t get frustrated by the slow start, you need to build up gradually to the larger mileages to avoid injury. Come the end of March these sessions will be a distant memory, and you will wonder what you were worrying about. The Benfleet 15 is a pleasant distraction, but don’t be tempted to run the full distance unless you run 13 miles or more regularly all year round. There’s nothing wrong with running a shorter distance on the Saturday “Marshal’s Run”.

Beginning to move out of your comfort zone a bit now. You will need to run your long runs outside the club, Try and find a like paced training group to run with, it will help the miles go by. The cross country season is coming to an end, and the spring half marathons are starting. You might well be able to incorporate one of these into your training, if your scheduled long run is longer than 13 miles, how about running the race then jogging back down the course to make up the extra miles. February also sees the Essex 20 road race, only run this if you are used to the mileage, for the vast majority of runner’s, there’s no need to run this kind of mileage yet.

This is the month where it all happens. Your work load should be a lot more than you’re used to, and you will feel like you’re always running on tired legs. Don’t worry, that’s the idea, it’s this hard work that will really see you though on the day. You need to be strong to work though these tough weeks. Keep in mind that the hard work will soon all be over, try to run with someone to keep you motivation levels high. March is the month of the Grizzly weekend, the Algarve training week, and most importantly, the club ultra run. Listen to your coach, don’t be tempted run to far, or to hard on the ultra, remember it’s only a training run.

All the hard works been done now, its too late to catch up the mileage ! “What’s Done , Is Done”. This month is all about making sure you’re as ready as you possibly can be, for the Big day. The Paddock Wood half marathon is an ideal start to your tapering, make sure you drop right off the mileage in the last few weeks, remember your legs need to be fresh for the big day. Have fun and hopefully you’re get the most out of your marathon.

If you want a specifically tailored training plan for you, then please speak to one of our coaches, who will be happy to oblige.

PLEASE SEE CLUB NOTICE-BOARD IF YOU WANT A PLACE ON THE BRC COACH TO TRAVEL TO THE LONDON MARATHON

Beginners

get you round

down to 4:15

This is for you if this will be your first marathon, new to running,

or have completed a few 10k's and maybe the odd half marathon.

JANUARY WEEKS 1-4

watch this space

Intermediate

4:15 to 3:45

This is for you if this will be maybe your second marathon,

or if you have run plenty of half marathons and want to step

up a level.

JANUARY WEEKS 1-4

watch this space

Advanced

sub 3:45

This is if you want to show off.

JANUARY WEEKS 1-4

watch this space

PLEASE SEE CLUB NOTICE-BOARD IF YOU WANT A PLACE ON THE BRC COACH TO TRAVEL TO THE LONDON MARATHON