Gary Moller: [DipPhEd PGDipRehab PGDipSportMed(Otago)FCE Certified, Kordel's and Nutra-Life Certified Natural Health Consultant]. ICL Laboratories registered Hair Tissue Mineral Analysis and Medical Nutrition Consultant.

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Tuesday, March 09, 2010

Advice for training for a marathon

Lorraine Moller - London Marathon1980
Hi there Gary

I have read a lot about you and your training programmes. I find all your information very helpful. I have only been running for about a year after having a number of years of cycling behind me. I completed my first goal of a half marathon last June with limited training and knowledge (1hr 40min) this was a great eye opener.

I am looking at running the Christchurch marathon on June 6th. I am only able to train 3 days a week due to work and home commitments. Do you have any training programmes that I can access to help me on my way. I have been doing 1 long run on the weekend at present of about 15km-20km, 1 session on my indoor trainer (bike 30min spinning) and a faster 5km-10km.

I have no real guide lines and knowledge of what I should doing for this event as I realise that a marathon is completely different to any other running event. I would appreciate any help given.
____________________________


Gary responds:
Three long runs per week might get you there but only just.  Build one run up to a very easy, slow 2-3hrs, have 2 days recovery then do the remaining two runs with one day rest between  Make those runs from 1-2hrs with one at a brisk pace.  At every opportunity, do early am runs of 15-40 minutes easy.

Here are some essential links:


Look after your feet and knees:
http://www.myotec.co.nz/product.pasp?categoryid=91&productid=247

The exercises for strong feet:
http://www.healthandlifestyle.co.nz/e-books/footpronation.pdf

The video:
http://www.youtube.com/watch?v=7vZVq3ov914

The training:

http://www.healthandlifestyle.co.nz/e-books/tfamarathon.pdf

Shin splints:

http://blog.garymoller.com/search/label/shin%20splints

More about marathon:

http://blog.garymoller.com/search/label/marathon






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2 please comment:

Dentistry Roseville said...

Maintaining your health mean business at times, but as what always Confucian school of thought, don't over do it.

Dentist Roseville said...

Good health is good for your body. Everyone needs a healthy body in order to work, move play, and do whatever a person wants to do without worrying about getting sick.