WEEK #1 44 MILES MONDAY, JULY 15, 2014 DAY OFF

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1 WEEK #1 44 MILES Weekly Overview: Welcome to your training plan for the TCS New York City Marathon! You've picked the Conservative program, but there's nothing very conservative about training for a marathon. Don't worry; this program was customized for you and will guide you along the way. With the Conservative program, you can run either four or five days per week. For Week 1, we're starting out at a training level that you can handle, based on what you told us in your registration. Two major goals for Week 1 are to introduce you to the different types of training that you'll encounter in the program and to develop your ability to identify your training paces. Training at the correct paces not only maximizes your performance but helps reduce your injury risk. Always remember that safety comes first! Consult a doctor to make sure that it's safe for you to tackle this training program. MONDAY, JULY 15, 2014 DAY OFF One of the great features of the NYRR Virtual Trainer is that you are in charge, but remember that it is only a guide. If something comes up in your life and you need to make alterations to your training week, then we have you covered. You can change the position of your Flex Day and Long Run. If you are unsure how to make these changes, then contact your NYRR e-coach and they will do it for you! You indicated that you would not be using a GPS watch during this training program. That is completely fine and we don't want to pressure you into buying one. Even though you are an experienced runner, you might still benefit from using a GPS watch. The feedback can really help to refine your training and you may find that you like it. There are many options on the market, ranging from cheap to expensive. On the more affordable side are Soleus GPS watch and the Timex Marathon GPS. Both Timex and Garmin offer more expensive versions with many bells & whistles. If you elect to buy a GPS watch, then we suggest putting on the Auto-Split feature so that your watch will beep every mile and display your time for that mile. We have found this is the best way to get feedback from theses watches. You may have noticed that your current regular run pace (8:55-9:09) is slower than your inputted typical run pace. Don't be alarmed by this. We are trying to teach you how to train at the correct paces -- this will not only make your running more enjoyable but it will also help keep you healthy. These paces will get faster as the training plan continues and you will be running faster on workout days. Most recreational runners just run at one speed, but we are trying to teach you to train at different intensities (paces) -- this makes running more fun! If you feel something is not right or you do not understand why you are running slower than what you are used to, then we recommend you bring up this issue with your NYRR e-coach.

2 TUESDAY, JULY 16, 2014 REGULAR RUN 7 miles Target: 1:02-1:04 (8:55-9:09 mile pace) Regular runs will make up a large percentage (up to 80%) of your training, so don't think of these runs as unimportant. They serve a purpose, just like the harder days do. Running at the correct pace is key for getting an aerobic stimulus without too much fatigue. For your first four weeks of training, we suggest that you run in the slower range of your prescribed paces. As you become fitter, you'll move into the faster range. It's best to stay within these pace ranges, because they have been customized based on what you've told us! As you get further into the program, try to determine the best fit from the pace range given above. These runs should be a 6 out of 10 on your perceived-effort scale. So for today, ease your way into 9:09-per mile by starting at around 9:46 pace. Take your time picking up the speed until you settle into a pace that feels comfortable. Starting runs at a slow pace is a great way to allow your body to ease into running. (If you don't currently do this, we encourage you to try it -- it's how the great distance runners start all their workouts: easy at first, then faster as they warm up.) You should eventually settle in between 8:55 and 9:09 per mile. It may take you a while -- that's okay! Remember, the overall goal of this program is to keep you healthy, so if you need to go slower, do it! Congratulations -- today you will take your hardest step towards completing your goal, the first step. Thank you for letting us help you on your journey. Know that we are behind you 100% and will work with you all the way to your goal of 3:39:48-3:46:23. We've gone to great lengths to customize the algorithms and dynamic-nature of this program with you in mind. Your journey will not be easy but we appreciate the fact that you want us to tag along for the ride. Smile on your first step today! WEDNESDAY, JULY 17, 2014 FLEX DAY 6 miles or off Target Range: minutes (9:09-9:46 mile pace) A flex day is a day for you to further customize this training program -- you have the option of a run, cross-training session or a day off. Cross-training sessions are aerobic workouts, too, which means that those sessions on the bike can help your marathon time. Everyone responds differently, so it's difficult to determine the effect, if any, that your choice of what to do on Flex Days will have on your marathon time. If you do elect to run, today should be an easy run. Easy runs are important for recovering from hard sessions. Running too fast on these days is counterproductive. You can aid muscle recovery by running on soft surfaces. (Dirt and pine-needle trails are best!) Some of you are going to have a hard time hitting the prescribed paces because you'll think they're too slow. For this week it's not a big deal if

3 you go a bit faster, but as we start ramping up the intensity, it will be important for you to hold yourself back! If you're cross training, go for minutes at about the same intensity level. If you elect to not run, then do not make up the missed running in your remaining running days. You will now run 31 miles this week. Should You Run Today on your Flex Day? Based on your current training patterns, you should be able to handle running 5 days/week. If you have a history of injuries, four running days per week may be the best choice to complete this training safely. This is a big decision, and it's okay to change from week to week. So if you're feeling sick or tired, make sure to use that Flex Day for a complete day off. THURSDAY, JULY 18, 2014 REGULAR RUN 7 miles Target: 1:02-1:08 (8:55-9:09 mile pace) Typically this would be a hard-workout day, but since we're just getting started, it's a normal run. Remember to start calibrating your internal-effort meter. These Regular Runs should be a out of 10 on the perceived-effort scale (or "RPE," for "rating of perceived effort"), with 10 being an all-out, maximal effort. If you tend to rely on heart rate (HR) monitoring, remember that it's sensitive to external factors (i.e. weather, hydration status), whereas your internal effort perception takes all of this into consideration. If you do use HR to monitor intensity, then keep your regular runs between 106 and 124 beats per minute. If you're feeling anxious to get going in your training, you can run up to 12 minutes in the middle of your run at a RPE out of 10. When seeking a staple run, find a route that you feel comfortable on or feel connected to the landscape. So much of your TCS NYC Marathon training will expose you to new environments in your area. Especially as a female runner, be aware of your surroundings and always tell someone at home where you plan on exploring. Wearing a ROAD ID is a great idea to feel extra secure as we build mileage and you find yourself in new areas. Another source of protection on your run is the VITAband -- access ID and cash on the run.

4 FRIDAY, JULY 19, 2014 INTERVALS 7 miles Target Range: Warmup 1.5 miles 9:24-10:00 mile pace Intervals 7 x 800 meters (0.5 mile) Pace: Start at 4:29 (2:15 per 400 meters) for the 1st interval and drop pace about 2 seconds on each interval Warmdown 2 miles 9:24-10:00 mile pace We hope that this becomes one of your favorite workouts -- MARATHON PACE repeats. (FYI: 800 meters is two laps on a typical outdoor track.) Since we're still trying to determine your pace, we're actually dropping your interval times down as you go. This workout should feel comfortable-hard, so if you feel you're at a good effort level, just stay at that pace for the remainder of the session. The recoveries in this workout are done at a walk. (The next time you do this workout, you'll do repeat meter runs!) So today you'll start with a 1.5-mile warm-up in your easy pace range (9:24-10:00 per mile). Following the warm-up, take a 5:00 break to use the bathroom if you have to, get some water, and do some 50- meter strides (relaxed accelerations), etc. This routine is similar to what you'd do before a race. Your first 800-meter time (4:29) corresponds with the slow end of your marathon goal range (3:48:01-3:54:50). You'll get a bit faster (about 2 seconds) on each run. This workout should feel comfortablehard (7/10), so if you feel that you're at a good effort level, just stay at that pace for the remainder of the session. For your recovery following each 800-meter you will walk for seconds. The next time you do this workout, you'll be doing 1000-meter pickups. If you're unable to get to a track today, just run these pickups on flat terrain for the times shown above. This is just as good! Is this the first time you've done an interval workout? Some of you may be new to this type of training. Perhaps you've always just gone out the door for a run. Adding interval workouts to your routine will not only make you faster but will make your running more fun! All of these sessions have been customized to your abilities, so you won't be over your head. Be willing to make adjustments while you are doing the workout. The best coaches routinely change things up during workouts. If you are feeling good today, then reduce your rest time rather than going faster than the prescribed pace. Similarly if you are feeling tired today, then give yourself a bit more than the 60 seconds to recover! Read about this workout and add your comments/questions in the NYRR Training Forum. Workout Option: We know many runners following this plan may feel intimidated from some of the workouts and that is OK! For every workout in this Conservative 16-week plan, we will give an alternative run that you can follow in place of the workout. Hopefully as you gain fitness and confidence

5 you will give the workouts a try because they make your running more interesting and fun! If you feel more comfortable just going for a run today, then do a 7-mile run with your first mile around 9:24 pace (Treadmill = 6.38 mph). It is OK if it is not exactly this. Try to get 7 seconds faster on each mile. SATURDAY, JULY 20, 2014 REGULAR RUN AYF 7 miles Target Range: As You Feel Since this is your first official week of training, we wanted to introduce you to a type of run you will see in your training - Regular Run AYF (As You Feel). In these runs you leave the watch and stress behind, and run because you enjoy running and not because you are training. There is a difference. So today pick a mile run route that you know well and just go run it. Don't worry about how fast or slow you run, but let your legs guide you. As you become more trusting of your pacing skills we encourage you to incorporate more of these type of training runs. Besides being stress-free they may actually be the best training method! With the challenges of bad weather, travel, and busy work/life schedules the treadmill is a viable option for many of you training for the TCS NYC Marathon. Many runners have successfully incorporated treadmill runs into their regime and in large part there are few differences from training on a treadmill from running outside. We just wanted to give you a few things to keep in mind. All treadmills are not the same and both the power of treadmill engine and the mass of the runner will influence the belt speed. If you are a larger runner and more of a heel-striker, then you might actually feel like you are stopping the treadmill belt. You probably are! These fluctuations of belt speed alter your running form and potentially could cause injury, both from falling to overuse injuries. Belt speed will also be affected by normal wear and tear. Accuracy of belt speed requires consistent maintenance so you never can be quite sure of the accuracy that the treadmill reports (both in pace and distance). Another thing to keep in mind is that treadmills calculate speed in mph (miles per hour) in 1/10 increments. So you may not be able to perfectly match the pace of your workout. For instance, if you wanted to run 8:09 per mile, then you can either set the treadmill to 7.3 mph (8:06 per mile) or 7.4 mph (8:13 per mile). There are two main styles of treadmill: belt-style and slat-style. One of the highest grade treadmills available, and the most expensive, are a slat-style treadmill made by Woodway. If you are in the market for a home treadmill, then look for one with a strong motor (capable of speeds of 12 mph), be sure to try it out, and be extremely cautious if considering a refurbished or used treadmill. If you are already using a treadmill at home, then take some time to perform the required maintenance on your machine. Not only will this increase the life our your treadmill, but it could help to improve its accuracy.

6 SUNDAY, JULY 21, 2014 LONG RUN 10 miles Target Range: 1:29-1:38 (8:55-9:46 mile pace) Your first Long Run (LR) of your 16-week buildup toward the TCS NYC Marathon. We'll use Long Runs as important workouts throughout your training; in fact, they're your most important workouts. However, all Long Runs are not the same -- make sure to read the workout description so that you know what to do. In today's Long Run, we're going to practice the art of progressive running, starting slow (~9:46 per mile) and slowly getting faster (~8:55 per mile). Be patient with speeding up -- it doesn't have to happen in the first mile. It may take you until about half the run (5 miles) before you settle into a pace that's within your range. Once you feel comfortable at this pace, maintain it for the rest of the run. (One of the objectives of this run is to get used to your new LR pace.) Since you are a marathon rookie, you may be a bit nervous about completing your first marathon. The most important thing to remember is that your Long Run is the key to marathon training. This will always be the most important training day in your week. Even if the long run distance is low, you should prepare well and be focused on these days. If you need to go easier than what is recommended for other training days to prepare for your Long Run, then you should do it. Being successful in the marathon is more about effort and preparation than it is about pure talent! As you know, in marathon training, the Long Run is your most important workout of the week. Being prepared to run these well is the key to success. One of the many sacrifices that people must make when training for a marathon is planning their day around the Long Run. Since this run takes so long to complete, be sure to schedule adequate time in your day for it. Also important is the recovery time you'll need following this workout: It's best to have a relaxing day after the run to aid recovery. Did you know that 86% of runners following this training plan run their long run on Saturday or Sunday.