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Training
Tesco Waterside Half Marathon 2009
Saturday 12th September 2009
Getting Ready for the ‘Waterside’
Thank you for checking out the 2009 Tesco Waterside Half Marathon and we look forward to seeing you at the Gransha Grounds on Saturday 12th September 2009.
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15 Week Training Plan |
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15 Week Training Plan |
This carefully graded 15 week schedule has been designed by City of Derry Spartans Noel McMonagle, to take a beginner/novice runner from the week beginning Sunday, 31st May 2009 through to race day of the Waterside Half Marathon – Saturday, 12th September 2009.
The plan presumes you already have a basic fitness level which will allow you to run non stop for 20 minutes and takes you progressively upwards from there to the start and finish line on Saturday 12th September.
Before starting, a few ground rules:
- First of all, if you haven’t been exercising regularly recently, consult your doctor and get the OK before beginning the programme.
- Secondly, don’t worry about your speed. Run or walk at a pace comfortable for you. Remember you have lots of time; don’t rush things, enjoy your sessions, train at “talking pace”.
- If you can find a training partner, preferably someone at the same level as yourself, do so. Company is good!
- You can switch the daily sessions around to suit your own needs but try to do the long runs on the weekend or your day off.
- Take all your Rest Days. They are just as important as even your longest runs and will help get you to the start line in good shape on race day.
- Choose a safe running route. You don’t have to use the main thoroughfares. Try the riverside walkway, maybe a beach or parkland. Running on softer surfaces is easier on the limbs.
Good luck with your training!
