TRAINING MANUAL

Transcription

1 TRAINING MANUAL

2 ASICS LA MARATHON LA ROADRUNNERS TRAINING MANUAL TABLE OF CONTENTS I. WELCOME LETTER II. III. IV. COACH ANDREW KASTOR HOW THE PROGRAM WORKS RUNNING ETIQUETTE V. RULES OF THE ROAD VI. VII. VIII. IX. HOW TO SELECT THE PROPER PACE GROUP PACE GROUPS MARATHON PACE CHART TRAINING PHILOSOPHY X. TRAINING XI. XII. XIII. TRAINING TERMS WHICH TRAINING SCHEDULE SHOULD I FOLLOW? LA ROADRUNNERS TRAINING SCHEDULES Copyright 2013 by LA MARATHON LLC All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopy, recording, computer scanning, or introduced into a retrieval system without the prior written permission of the copyright owner LA MARATHON LLC.

3 Dear LA Roadrunner, I applaud your commitment to training for and participating in the 2014 ASICS LA Marathon. The next 25 weeks will prepare you for the 26.2 mile trek from the Stadium to the Sea. Most training programs adhere to a 15 week build up to the marathon distance, but today you are starting 10 weeks earlier with the LA Roadrunners, giving you extra time to adapt to the training of your body, mind and spirit. More than 50,000 LA Roadrunners have succeeded in our program over the past 20+ years with a race day finish rate at nearly 100%. It all begins with the first step and the rewards thereafter will be immeasurable. Our goal is to get you to the starting line healthy and the finish line happy! Every step you take with the LA Roadrunners is a step towards achieving your marathon goal. During your journey with the LA Roadrunners, you will meet friends along the way, training buddies. These training buddies will be important partners for those Saturday morning runs and they will also be familiar faces on the starting line of the race. Our Pace Leaders, often referred to as PL s, will educate you in the training principles that have led so many athletes to the starting line of the ASICS LA Marathon. With this knowledge you will be able to continue on a path of setting and achieving personal running goals long after March 9, Whether this is your first marathon or you consider yourself a veteran of this distance, running with the LA Roadrunners will make you stronger, more enduring and create lasting memories. We have a great coaching staff that will encourage you and help guide you to your goals come March 9, 2014 on the streets of Los Angeles. Andrew Kastor Director of Coaching and Training

4 Coach Andrew Kastor Andrew started his running career at age 14, competing in cross county, track and road racing while attending Fountain Valley HS in the early 1990 s. He graduated from Adams State University with a degree in Exercise Physiology in While at Adams, Andrew competed in cross country and track, specializing in the middle-distance events. After graduation, Andrew moved to Mammoth Lakes, CA, where he started a non-profit running club, the High Sierra Striders. He is currently the head coach of the Mammoth Track Club. Andrew currently resides in Mammoth Lakes, California with his wife, Deena (Olympic Marathon medalist and American Record holder in the marathon, 2:19:36) and their daughter, Piper. Below are a few other highlights Consulting Coach for ASICS Head Coach of Mammoth Track Club New York Road Runners online coach, Contributing coach to SHAPE Magazine, FITNESS, HEALTH, Women s Health, New York Runner, LIVESTRONG.COM and Runner s World. Has been involved in the daily lives of dozens of Olympic distance runners Continues to work personally with runners of all abilities, from world class marathoners to first time 5km run/walkers

5 How the Program Works LA Roadrunner participants attend 25 consecutive Saturday (minus 3 Saturdays for holiday observance) morning training sessions at Westminster Avenue Elementary School in Venice. The runners are divided into pace groups. Each group is assigned a Pace Leader, working under the supervision of the LARR coaching staff. You will train together to reach the goal of finishing the ASICS LA Marathon. Weekly Training LA Roadrunners receive a seven-month training program, divided up into monthly segments. Prescribed training on days away from the training site are offered in an easy to follow calendar format. Participants are to follow the time, mileage or rest days that are designated on the daily print out. Pace Groups Each runner will select a pace group to train with. If runners are unsure of which pace group they should join, they should participate in the 3.5 mile timed run on the first day of training, September 14, After the run, meet with one of the Pace Leaders and they will place you in the appropriate pace group based on your timed run. If you entered the program after September 14, please see Coach Kastor, Ryan Greene or your Pace Leaders for assistance with group placement. Experienced runners who enter the program and are able to jog or walk minutes should select a pace group that corresponds to the pace that they would like to run the marathon. For an example: If a runner wants to run a four-hour marathon, then the runner should join the pace group that will run a 9 minute per mile pace during the ASICS LA Marathon. You should select a group that leaves you slightly tired, but not exhausted, at the end of a training run. You should feel as though you have a little more at the end of the run. You may change pace groups as often as you like until you feel comfortable. If your pace group is too fast or too slow for you after a few weeks; move up or down. Saturday Mornings BE ON TIME! Each Saturday morning the training site opens up at 6:30am so runners can park and begin preparing for their run. Please do not leave any valuables in your car while parked at or around the training site. There will be Arrowhead water and electrolyte replacement fluid available before, during and after the runs as well as bananas after the run.. Please deposit all banana peels and cups into the trash cans around the school and on the training route. Also, please

6 thank the Arrowhead water station volunteers for donating their time to support your efforts. Please be courteous to your fellow LA Roadrunners and maintain clean bathrooms at the school. There are also restrooms along the training route that your pace leaders will point out to you. Once you return from your run, there will either be a lecture given by a member of the coaching staff or another speaker. This is held in the auditorium of the school. These lectures normally last 30 minutes and contain very valuable information. Make sure you stay around to learn from the best coaches and mentors in the running business. The time the parking lot closes will be announced prior to your run. It is imperative that you do not run longer than the scheduled time or your car will be locked in the school until Monday. Parking is on a first come, first serve basis. When the school lots are full, participants are responsible for securing their own parking. Running Etiquette Here are some general rules for all Roadrunners to remember during all runs, especially Saturday training sessions: Respect all fellow runners say hello! Respect other runners you encounter along the way Respect the rights of other pedestrians and cyclists Respect the rights of those who live in the area SAFETY RULES: Please obey all traffic rules: use crosswalks only and obey traffic lights. (Cars are bigger than you and the police will give tickets!) Please BE QUIET in all residential areas most people are still asleep when we re training! Please run 2 by 2 and single file when necessary PARKING CONSIDERATIONS: Please follow parking directions we try to get as many cars into the parking area as possible without anyone being blocked Parking lot closes between 10am and 11am most days. All cars must be removed prior to the parking lot closing or you risk having your car locked up until Monday morning when school staff returns WATER STATION ETIQUETTE: Walk through the water stations it s OK and encouraged! Please throw cups into trash cans along the route better yet save them, if possible Say thank you to all water station volunteers they are special and invaluable IN GENERAL:

7 Please keep the restrooms clean conserve paper goods Please BE QUIET in the schoolyard let s be good neighbors Have a good time meet a new person enjoy your run/walk! Rules of the Road Here are some basic rules to ensure that everyone training for the ASICS LA Marathon will have a safe and enjoyable experience. Anyone training to run the ASICS LA Marathon, whether they are a LA Roadrunner or part of any other training organization, is working toward the same challenging goal as you. Offer your respect and you will earn the respect of your fellow runners. Be courteous. Courtesy is the #1 rule of the road. Run 2 by 2 across and stay as far to the right as possible to allow faster groups or other marathon training groups to pass. Say thanks. Make it a point of thanking the volunteers at the Arrowhead water stations and at the school. Rain or shine, they are there to support you in your efforts. Watch where you spit. If you must expectorate (spit), please be aware that there could be runners on all sides of you. Do your part for the environment. Whenever possible, keep your water cup with you for re-filling at water stations. If not, make sure you throw your cup into a trashcan or recycling bin. Obey all traffic signals. Your LA Roadrunners membership does not give you the right to run red lights until race day! Stay to hear the speakers. Speakers volunteer their time to impart important information about conquering the marathon, and maximizing your experience How to Select the Proper Pace Group It may come as a surprise to the new runner that there are numerous training methods, and even among coaches there is no clear consensus as to which method is the best one to follow. What works for one person may simply not work for others; focus your energies towards what is best for you. As long as you follow a few guidelines, there are endless possibilities toward attaining your training and running goals. Before you consider a pace group, it is best you review the training program week by week. Knowing your program will start at a level of a 3.5 mile run and you will

8 eventually be doing several long runs over 16 and 18 miles and possibly up to two or more 20-milers in January and February will help in your decision. Which pace group to join? There are three divisions with a total of twenty pace groups to consider. I. Run Groups 1 thru 10 II. Run/Walk Groups 1 thru 6 III. Walk Groups 1 thru 4 Here are some questions to ask yourself. Do I want to walk all the way? Do I want to run/walk the distance or perhaps do I want to run the entire distance? What is my current level of fitness? Do I have athletic or running experience? Do I have any preparation of walking or running for the past 3 to 6 months? Have I competed in 5K or 10K races or perhaps a half marathon or marathon in the past? Do I have a specific time set in my mind for completing the marathon? These are some of the many questions you should be evaluating before selecting a group of preference. The 3.5 Mile Timed Run The 3.5 Mile Timed Run is the best way for the new runner to help find a base point from which to start his/her training. On the first day of training you will run 3.5 miles in whatever fashion you can (run, run/walk, or walk) to determine your per mile pace time and be placed into a pace group. You should do this timed effort at a nice easy pace. No huffing and puffing. You should be able to carry on a conversation the entire distance. When you arrive back at the training site the first day look for the 3.5 Mile Timed Run signs! Pace Group Divisions Let s break down the LARR Pace Group Divisions while defining some guidelines for selecting a group. Please refer to the page on group mile race day pace and estimated marathon finish performance. It is important to note that the groups will train at a pace that is slower than goal marathon race pace. Note: You should always consult your physician before beginning any exercise program. Division I Run the Entire Distance There are 10 pace groups in Division I. These pace groups run each training session and run the entire race distance on race day. How do you know if you are suited for one of the first 10 groups? This division is the fastest and should be considered carefully, bearing in mind your own level of fitness. You should have some conditioning level other than a sedentary level when getting started.

9 Groups 1 through 5 in this Division are considered advanced and start out at a much higher daily and weekly mileage than the rest of this division s pace groups. If a person chooses one of groups 1 through 5, then it is generally presumed their fitness levels are fairly high with a physical exercise regimen of 4 to 5 days a week, and participating at a high threshold. Division II Run/Walk Over the years, more and more people are completing marathons. Marathon participation all around the world continues to increase and the ASICS LA Marathon is no exception. One of the reasons for the increased participation is the increasing popularity of the Run/Walk method. The Run/Walk is a simple training technique that helps increase your endurance, improve calorie burn rate, decrease injuries, and help you finish faster. The Run/Walk method is used by both beginner, intermediate and seasoned runners. There are even goal-oriented veterans that have improved personal times by 20, 30 and sometimes more minutes by taking short walk breaks early and often in their goal races. How does it work? The Run/Walk method is simple. You alternate a run segment with a short walk, such as a six minute run and one minute walk, and repeat this cycle the entire way. Your run/walk ratio will be based upon the group target pace per mile. There are six Run/Walk groups. See the pace group charts for the list of the pace times and run/walk ratios. Why does it work? By using muscles in different ways from the beginning of a workout, your legs keep their bounce as they conserve resources. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not. The early walk breaks reduce early fatigue, and the later walk breaks reduce or eliminate overuse muscle breakdown. The earlier you take the walk breaks, the more they help you! To receive maximum benefit, you must start the walk breaks before you feel any fatigue, in the first mile. If you wait until you feel the need for a walk break, you've already reduced your potential performance. Do I need to take the walk breaks on the short runs during the week? If you can run continuously now on shorter runs, you don't have to take the walk breaks. If you want to take them, do so. Walk breaks on midweek runs will help you recover from the longer weekend runs. Will walk breaks make me a slow runner? Runners who use the Run/Walk will often record significantly faster times when they take walk breaks because they don't slow down at the end of a long run.

10 Run/walk training represents a simple, common sense approach to conditioning. It can help you train more (for better marathon preparation and calorie-burning); it can help you train healthier (who needs injuries and burnout?); and it can even help you get faster (through various forms of interval training). Amby Burfoot winner of the Boston Marathon Division III Walking Groups Humans have been walking for millions of years. This technique of locomotion may have the lowest impact on one s body while training for a marathon. The LA Roadrunners Walking Program offers four walk group paces. Walking skills and techniques will be taught to everyone. Our goal is to have every walker perform to the best of his/her ability. If you ve never participated in the marathon distance, you will be asked to participate in a timed 3.5 mile walk on the first day of training. This will assist you and us to identify the best pace group for you. If you have any questions on pace group selection you are encouraged to consult the coaching staff.

11 Pace Groups GROUP NUMBER RUN SATURDAY TRAINING PACE PER MILE * MARATHON DAY RACE PACE PER MILE PROJECTED MARATHON FINISH TIME Group 1 8:30 7:30 3:16:00 Group 2 9:00 8:00 3:29:00 Group 3 9:30 8:30 3:42:00 Group 4 10:00 9:00 3:55:00 Group 5 10:30 9:30 4:08:00 Group 6 11:00 10:00 4:22:00 Group 7 11:30 10:30 4:34:00 Group 8 12:00 11:00 4:48:00 Group 9 12:45 11:30 5:02:00 Group 10 13:15 12:00 5:15:00 * Training will vary as season progresses and marathon simulation effort is included on selected workouts GROUP NUMBER RUN/WALK RATIOS (min run / min walk) PACE PER MINUTE * PROJECTED MARATHON FINISH TIME R/W Group 1 10 run / 1 walk 11:00 4:50:00 R/W Group 2 5 run / 1 walk 11:30 5:00:00 R/W Group 3 5 run / 2 walk 12:15 5:20:00 R/W Group 4 3 run / 1 walk 13:15 5:40:00 R/W Group 5 2 run / 1 walk 14:00 6:00:00 R/W Group 6 2 run / 1 walk 15:00 6:30:00 * Training pace will vary as season progresses and marathon simulation effort is included on selected workouts GROUP NUMBER MAX PACE * WALK TIME MIN PACE TIME Walk 1 12:30 5:27:00 12:45 5:34:00 Walk 2 13:45 6:00:00 14:55 6:13:00 Walk 3 15:30 6:46:00 15:45 6:53:00 Walk 4 16:30 7:13:00 16:45 7:19:00 * Training pace will vary as season progresses and marathon simulation effort is included on selected workouts

12 Marathon Pace and Time Chart 5K 10K 16.1K 21.1K 32.2K 42.2K PACE 3.1Miles 6.2M 10M 13.1M 20M 26.2M 5:00 15:32 31:04 50: : : :00 5:10 6:03 32:06 51: : : :22 5:20 16:34 33:08 53: : : :44 5:30 17:05 34:11 55: : : :06 5:40 17:36 35:13 56: : : :28 5:50 18:07 36:15 58: : : :50 6:00 18:39 37: : : : :17 6:10 19:10 38: : : : :34 6:20 19:41 39: : : : :56 6:30 20:12 40: : : : :18 6:40 20:43 41: : : : :40 6:50 21:14 42:28 1:08: : : :02 7:00 21:45 43: : : : :24 7:10 22:16 44: : : : :46 7:20 22:47 45: : : : :08 7:30 23:18 46: : : : :30 7:40 23:49 47: : : : :52 7:50 24:20 48: : : : :14 8:00 24:51 49: : : : :36 8:10 25:22 50: : : : :58 8:20 25:54 51: : : : :20 8:30 26:25 52: : : : :42 8:40 26:51 53: : : : :04 8:50 27:27 54: : : : :26 9:00 27:58 55: : : : :48 9:10 28:29 56: : : : :10 9:20 28:60 57: : : : :32 9:30 29:31 59: : : : :54 9:40 30: : : : : :16 9:50 30: : : : : :38 10:00 31: : : : : :00 10:10 31: : : : : :22 10:20 32: : : : :44 10:30 32: : : : : :56 10:40 33: : : : : :18 10:50 33: : : : : :40 11:00 34: : : : : :02 11:10 34: : : : : :24 11:20 35: : : : : :46 11:30 35: : : : : :08 11:40 36: : : : : :30 11:50 36: : : : : :52 12:00 37: : : : : :14 12:10 37: : : : : :36 12:20 38: : : : : :58 12:30 38: : : : : :20 12:40 39: : : : : :42 12:50 40: : : : : :04 13:00 40: : : : : :26 13:10 41: : : : : :48 13:20 41: : : : : :10 13:30 42: : : : : :32 13:40 42: : : : : :54 13:50 43: : : : : :16 14:00 43: : : : : :38 14:10 44: : : : : :55 14:20 44: : : : : :17 14:30 45: : : : : :34 14:40 46: : : : : :56 14:50 46: : : : : :18 15:00 47: : : :26 5:00: :40 15:10 47: : : : : :02 15:20 48: : : : : :24 15:30 48: : : : : :46 15:40 49: : : : : :08 15:50 49: : : : : :30 16:00 50: : : : : :52 16:10 50: : : : : :14 16:20 51: : : : : :36

13 Training Philosophy There are many training philosophies that can get an athlete to the finish line of a marathon. Elite runners from Japan are well known for logging long and very slow miles while training for the marathon. Many Kenyan marathoners are known for running fewer miles and frequently finishing a majority of their runs very quickly, at or below marathon race pace. The LA Roadrunners training philosophy follows a combination of the examples listed above. Our method is very similar to the training principles of Arthur Lydiard. The Lydiard approach starts with general fitness running in the early part of the training cycle; this is referred to as building an aerobic base. Aerobic training allows the athlete s body to slowly adapt to the necessary distance volume needed to progress into the next phase of training which is strength. During the strength phase, the athlete prepares their body for the specific pace they want to maintain in the marathon. Lastly, moving from the strength to the taper phase is a very exciting time for the athletes. This is when the athlete s body super-compensates (gains energy) as it actively rests for the anticipation of marathon day. The LA Roadrunners training program has been created to allow for slow and steady adaptation to the training stimulus. With this slow and steady approach, the risk of injury decreases. The goal of the LARR training program is to get the athletes to the starting-line healthy and the finish-line of the ASICS LA Marathon, healthy. Our running training plans consist of the following types of workouts: a. short and easy training runs (performed at a conversational pace) b. anaerobic threshold training/interval training runs (10K race pace) c. long and easy training runs (Saturdays, performed at seconds per mile slower than GMRP) d. Goal Marathon Race Pace runs (your intended race day pace), and e. Marathon Simulation runs The Marathon Simulation runs are placed strategically in the training schedule to bridge the gap between the long, slow easy runs (at seconds per mile slower than GMRP) and running the actual marathon distance itself at race pace. The Marathon Simulation run gives the athlete a sense of what it is like to run race pace on marathon day with some fatigue in their legs. For the Run/Walk and Walk athletes the training philosophy is very similar to the run training approach. In the Run/Walk training we leverage the walk portion as recovery, allowing the athletes to continue on for long distances by lowering their heart rates systematically at regular intervals. These short recovery breaks will also give the athletes an opportunity to consume adequate nutrition (water, sports drink or snack) to fuel them for the long haul of marathon training.

14 The Walk groups will implement a slower training pace as the distance of the Saturday workouts increase. This will allow the athletes to complete the prescribed distance for the morning and at the same time allow them to recover much more quickly.

15 Training DURING THE WEEK: Athletes MUST train during the week. Weekday workouts will help develop your fitness foundation without. Performing your weekday training will lower your risk of injury as the Saturday workout lengthens. Follow the schedule as outlined in the training plans. PLEASE NOTE: You must decide what days work best for you during the week to train. Keeping that in mind, should you decide that Mondays are the best for you to work out, take Tuesdays off and thereafter train on Wednesdays and Thursdays. Should you decide that Mondays are inconvenient for training, plan your workouts on Tuesdays, Wednesdays and Thursdays. DURING THE WEEKEND: Saturdays are always LONG RUN or LONG WALK days with the LA Roadrunners program at the training site with some exceptions when we do a Goal Marathon Race Pace run, a Marathon Simulation run, or Dodger Stadium Hill Training session. If you are unable to attend the training session at LA Roadrunners, you must run or walk the miles for that Saturday on your own. The LA Roadrunners program will start with a short workout on the first training day and will add distance EVERY Saturday to build the mileage (see schedule). The best way to start building mileage is by practicing LONG SLOW DISTANCE training on Saturday mornings at a COMFORTABLE pace. Sundays are always RECOVERY days and athletes should be able to train as indicated in the schedule. GROUP SUPPORTED RUNNING EVENTS RUNNING EVENTS DURING THE WEEK / WEEKEND Please check with the programs and clubs for any fees for membership SUNDAYS@ 7:00 am: Los Angeles Running Club / Ocean Blvd. & San Vicente (picnic tables at the Totem Pole) See TRACK (INTERVAL-TRAINING) WORKOUT AT THE FOLLOWING LOCATIONS 6:30 pm: Santa Monica High School, 4 th Street between I-10 FW and Pico Blvd. in Santa Monica,

16 Training Terms Aerobic exercise is physical exercise of relatively low intensity and long duration, which depends primarily on the aerobic energy system. Aerobic means "with oxygen" and refers to the use of oxygen in the body's metabolic or energy-generating process. Many types of exercise are aerobic, and by definition, are performed at moderate levels of intensity for extended periods of time. Anaerobic exercise is exercise intense enough to trigger anaerobic metabolism. Anaerobic means without oxygen and refers to high intensity exercise that is done in short bursts. It is used by athletes in non endurance sports to promote strength, speed and power (and by body builders to build muscle mass). Muscles trained using anaerobic exercise will develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds up to about 2 minutes. Aerobic or Easy Run A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can't sing. Long runs are seconds slower per mile than GMRP. Goal Marathon Race Pace (GMRP) This is the race pace per mile you plan to run during the marathon (e.g. 9 min/mile is about a 4 hour marathon). You are working harder, but you can still take a sip from your water bottle and utter a full sentence without gasping. Goal Marathon Race Pace is calibrated either by running on a marked course, track, or using a GPS watch. Anaerobic Threshold (AT) You're breathing hard and getting close to your maximum limit; you can only say a few words. Marathon Simulation Run (MS) First segment is performed at 60 sec/mile slower than GMRP. Second segment is performed at GMRP. Example: 10 miles + 2 GMRP = First 10 miles at 60 sec/mile slower than GMRP and last 2 miles at GMRP for a total 12 mile run Cross-training refers to an athlete training in sports other than the one that athlete participates in with a goal of improving overall performance. It takes advantage of the particular effectiveness of each training method, while at the same time attempting to neglect the shortcomings of that method by combining it with other methods that address its weaknesses ~ Wikipedia In normal speak, cross training provides a fresh new exercise that allows your mind to explore a new and different routine, and works your muscles in a different fashion. This change can make your mind and body stronger. Good examples of cross training are swimming, cycling, elliptical training, and anything with low impact on the body while still elevating one s heart rate.