CARA MARATHON TRAINING PROGRAM
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1 CARA MARATHON TRAINING PROGRAM
2 ABOUT CARA #1 Largest local running org in the Midwest 3 rd largest in USA 5,000 Members / 55,000 Program & Event attendance per year Largest group training program in USA 85,000+ participants in CARA s racing circuit Host over 700 dates of programs & events per year We Serve in over 10,000 volunteer roles and provide more than 42,000 volunteer hours per year! Established in local charity partnerships Mission based 501c3 not-for-profit organization
3 PROVEN LEADER Since its start in 1989, CARA has helped tens of thousands of runners complete the 26.2 mile course in Chicago and at other fall races. We've helped aspiring marathoners and seasoned veterans alike make it to the finish line, and we can help your runners too! Our popular 18-week program has long been Chicago's premier group training program, serving newcomers and experienced runners alike. CARA runners enjoy the flexibility of eleven training site options scattered across the city and suburbs. With over 2,000 runners annually taking part in CARA training you will never have to go it alone. Our group training for the marathon in Chicago, which begins June 4, 2018, will prepare you to successfully and safely cross the finish line.
4 EXPERTS Site Coordinators Group Leaders Coaches Coaches & Staff Administrate program Develop training regimen Lead site coordinators and group leaders Site Coordinators Oversee training locations Organize runs High level of expertise at each location Second to none experience from our CARA member leaders! Group Leaders Pace groups of runners each Share tips, advice and encouragement
5 THE TRAINING 18-week time tested training plan developed by CARA s coaches, including CARA Director of Training Leah Bohr. The 18-week program that started it all in Chicago! Plans for all levels; including Novice, Intermediate-I, Intermediate-II and Advanced. Training plan support by coaches, CARA site coordinators, and group leaders. Online tools with Final Surge: Day-by-Day workouts available through the online training log Multiple training plans available based on training level (novice, intermediate I and II, advanced) Flexibility to adjust timing of plan towards target race Daily s detailing training session Track & analyze training in a simple, easy-to-use interface Fitness device integration Message boards Online Tools & Support
6 LOCATIONS Mid-Week runs and speed work also offered at multiple locations Start times and locations subject to change Montrose Beach Saturday 6:00am Saturday 6:30am Sunday 6:30am Lincoln Park (New!) Saturday 6:00am Downtown Saturday 6:00am Darien Saturday 7:00am Libertyville Saturday 6:45am Niles Saturday 7:00am Oak Forest Saturday 6:50am Schaumburg Saturday 6:30am Wheaton Saturday 6:45am
7 SUPPORT It s not just a group run, it s a fully supported training experience! The Power of the Group: Gain support, security and camaraderie with the support a training program nearly three-times larger than any other in Chicagoland. Leaders: Nearly 250 CARA member pace group leaders who are experienced marathoners committed to guiding you every step of the way. Weekend long runs will be led by friendly, knowledgeable, and experienced CARA Group Leaders - we have plenty at each 30 second pace interval, from 7:00 to 12:00 min/mile, plus run/walk paces! NovaCare: Gain access to CARA's invaluable 24/7 Injury Hotline with NovaCare Physical Therapist ready to support your runners injury questions. Hydration Support: Hydration stops serving Gatorade Endurance and water along your group runs.
8 E-NEWSLETTERS Weekly newsletter from CARA Director of Training Leah Bohr Info packed with motivation, tips, training plan, expert advice, and more! Offers and discounts from CARA partners.
9 SUPER CLINIC It s a Chicago tradition for marathon runners City & Suburban Locations First time marathoner trying to figure out how will complete 26.2 miles? Experienced marathoners looking for advanced tips to PR and run injury free? CARA s Super Clinic offers two distinct clinic tracts to prepare runners for a successful marathon experience. Last Year s Novice Sessions: 1:45pm Marathoning What You Need To Know 2:05pm Runner Specific Injury Prevention 2:25pm Mentally Conquering :45pm Strength Training For Busy Professionals 3:05pm Common Marathoner Nutrition Mistakes Last Year s Experienced Sessions: 1:45pm Optimizing Running Form 2:05pm Periodization Of Speed Training 2:25pm Latest Marathon Nutrition Research 2:45pm Preventing Injuries Using 3D Motion Analysis 3:05pm Running Strong Through Adversity
10 UNIQUE BENEFITS A full 2018 CARA membership! ($35 Value) Free Access to Marathon VIP Experience ($60 Value) Free Entry into the Ready to Run 20 Miler ($80 Value) CARA Tech Shirt ($25 Value)
11 EXPERIENCE CARA is a member driven organization and when you join us you become part a caring community. You ll receive miles and miles of support that will keep you motivated and accountable to reaching your goals, and you ll want to keep coming back year-after-year.
12 We look forward to running with you! Questions? Leah Bohr Director of Training
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