2018 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

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1 2018 Training Program and Running Tips Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

2 Thank you for supporting the Indigenous Marathon Foundation (IMF) through your participation in the 2018 Sydney J.P. Morgan Corporate Challenge. Your support enables us to grow a culture of distance running across Indigenous Australia, promoting physical activity, healthy eating, and building pride through achieving running goals. IMF helps communities put on fun runs, establish running and walking groups, and get local Indigenous leaders qualified as running coaches. Running is one of the most fundamental activities we can do. As a species we have evolved to run, so it should be pretty straight forward. However, after running for decades, I have learnt a few secrets that I am very happy to pass on so you can enjoy your running more and get great results. HOW TO USE THIS TRAINING GUIDE 1. Select your running level: Beginner, Intermediate or Advanced don t be overly ambitious. Doing too much or running too fast will only make your running harder and increase your risk of injury, getting sick or burning out. 2. Put your program into your diary and record what you did and how you felt each day. Plan your day around your sessions, and try hard not to miss sessions! It s the cumulative benefit that stimulates the greatest response. 3. Check and follow up on the Running Tips & Advice section. These are all really important, so try hard to put them into practice. 4. When you feel ready, challenge yourself by going up to the next level or, if you feel your work/family life is putting you under pressure, ease back a little. Aim to absorb 100% of what you do. 5. Stay healthy and make running a normal part of your everyday life. Be proud, celebrate your training achievements, and encourage others to get involved. Thanks again for supporting the Indigenous Marathon Foundation. We look forward to seeing you at the J.P. Morgan Corporate Challenge. Rob de Castella AO MBE Founder & Director, The Indigenous Marathon Foundation To keep up to date with the inspiring activities of our IMP Graduates and Deadly Runners across Australia: #JPMCC Link up with our Deadly Running Groups and running events, record your training, meet our heroes, and get training and health tips via our new App: Deadly Running Connect (IMF-DRC), which can be downloaded free at your App store.

3 Beginners This program is designed for those who are healthy but have not been runners, until now! Pick 3 days per week to run and don't go for more than 3 days without running. If you haven't run or exercised in a way that makes you huff, puff and get tired, get a medical check before doing this. BEGINNER TRAINING PROGRAM Monday Tuesday Wednesday Thursday Friday Saturday Sunday Speed 15 mins jog warm up 3 x 60 secs with 40 secs slow jog 5 mins cool down mins Long run mins

4 Intermediate This program is designed for those who: Jog regularly, are able to run 5 10km and have completed a few fun runs. Run 4+ times per week and have completed some events and fun runs. INTERMEDIATE TRAINING PROGRAM Monday Tuesday Wednesday Thursday Friday Saturday Sunday Easy slow recovery run mins mins mins Steady long intervals 3 x 90 secs with 60 secs recovery Long run mins

5 Advanced This program is designed for those who participate in regular fun runs, are able to run 10km or longer, and might even own a pair of racing flats. ADVANCED TRAINING PROGRAM Monday Tuesday Wednesday Easy slow recovery run mins Cardio session mins warm up followed by any of the other sessions outlined for the week mins Thursday Cardio session mins warm up followed by any of the other sessions outlined for the week Friday Saturday Sunday or easy run 40 mins Steady long intervals 4 x 90 secs with 60 secs recovery Long run mins, with last 3km steady

6 Running Tips & Advice Consistency is #1 Don t stop/start with your training, build a program that you can stick to. It needs to fit your level of running fitness and work/life commitments. Long runs each week are the most important session. Long and slow distance. Not too fast, not too slow. Try and finish strong over the last couple of km. Long runs make you efficient and build strength in your legs. Be patient Fitness comes pretty quickly, but if you try and do too much you risk getting injured, ill or burning out. Running is hard, and that is why it is so good. Nothing is as easy and as beneficial as running. Running is not a sport, it s a lifestyle. Other things that are important are sleep (recovery), good nutrition (recovery and energy), training partners (enjoyment and motivation), stretching and looking after your body. Good shoes are essential. It's worth paying a little more for good shoes. There is a wide range of models and makes finding the right shoe for your weight, biomechanics, running style and training type is critical. Nutrition Don't eat for 2 3 hours before your race and eat only foods that you know digest easily. Stretching is good if you have any tight muscles from training. The main areas runners need to stretch are: Fluid Make sure you drink plenty of water. Calf muscles Quads Hamstrings Glutes s are essential to enable your body to absorb the harder sessions. Easy means EASY! Not huffing and puffing. Stress/Recovery Variety in your training sessions is important because your body quickly gets used to the same sessions all the time and you won't maximize the physiological benefits. The key is to vary the length of runs, surface you run on, and the speed you run at each week, if you can. Steady fast running is essential to improve your cardio fitness. Doing approximately mins of various distances where you are huffing and puffing, followed by recovery. The distance doesn't matter that much and you can use any terrain from hills, bike paths, athletic tracks, grass ovals, etc. The fast running can be for 30 secs/60 secs/2 mins or even 5 mins. Just make sure that your recovery part is about the same or half as long in time as your fast part. There are many ways to stretch find what works best for you and your body. Some things to look into are: When doing your long and easy running, be gentle to the earth when you land. Holding your breath for longer than 60 seconds Constant moving stretching, holding for just a few seconds and repeating 5-10 times Ballistic stretching (dropping and bouncing into stretch) Partner stretching When you want to sprint, kick the Earth it kicks back and this is what propels you forward. Kicking hard puts a lot of load through your body (especially feet, legs, hips) so be careful and build into this to minimise risk of injuries.

7 Race Tips BEFORE THE RACE DURING THE RACE AFTER THE FINISH Organise your race gear the night before and ensure your pre-assigned race number is pinned on. Even pace is best. Celebrate as you cross the line. Try and finish strong, better to be passing people over the last few km, than having them pass you. Change out of sweaty gear ASAP. Get to Centennial Park early (at least 45 minutes before the run) and have time to relax a little before the start. Don't race in new shoes, socks or shorts. Make sure you pack some dry and warm clothes for after the run. Warm up for a few minutes before the run with a few stretches. Watch your footing, especially around drink stations and over the last few km (as you get tired). Make sure to avoid the bottles, cups, pot holes, gutters and crowd. Relax mentally over the first half enjoy the run and surroundings. It s OK to be able to chat in the first half, but don t talk all the way! Be patient if the course is crowded. Avoid speeding up and then slowing down remember to keep an even pace. Stay relaxed, especially across the shoulders. Every time you breath out, relax your shoulders. Expect to be exhausted and sore. Rehydrate with water (at least 500ml before alcohol). Refuel with some carbs. Enjoy the event!

2017 Training Program and Running Tips. Created by Robert de Castella and this year's race beneficiary, the Indigenous Marathon Foundation

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