D7RT

DUBLIN 7 RUNNING TOGETHER - Meet and train group.

Please read the following from the Dublin marathon training website: Its not only me who says to visit a doctor it is standard practice, and if you dont you are leaving yourself very vulnerable. It really is not worth the risk. I get a check up once a year and you need to also.

***********************Visit Your GP************************* All who intend training and competing in a race should consult their GP. It is irresponsible and plain stupid not to do so. I cannot emphasis this point enough. When I was running sub 2:20 as a young man back in the 1970s I always had an annual check up. In fact it was mandatory then to provide a letter from a GP when entering for a marathon. I always insist on a letter from GP when I coach an individual athlete. Apart from protecting the athlete, a thorough medical check- up may improve your performance and general health by highlighting the need for some nutritional supplements. For example, your haemoglobin level might be low which would lower your energy levels but taking an iron supplement and perhaps some vitamins would be of great benet. It is quite common to be low in iron. (Dublin marathon website 2012) The training schedule The schedule is pretty straight forward; Initially give your running about an hour or ideally up to one and a half hours out of your training day from your warm up to the run to the shower. This may increase after week nine. In addition you will need to stretch for about 15 minutes per day following the attached schedule. This is important to try to stay injury free. Try to do your training in the morning before everyone gets up or at some time when it ts into your family life. If it does eat in you will nd that people get annoyed with you and it gives you good reason not to go on the run. Try to gure out if you are a more of an evening or a morning runner, this makes a difference in how you train. If sticking to the 10K or up to the 10 mile mark you can stay at three times per week but you need at some stage to move up to longer or more frequent runs. If you feel you want to do the half marathon you will ideally need to increase your training up to four times a week and If you feel you want to do a marathon then you will need to follow the schedule in red and train one extra day i.e. you need to train for ve times per week with two days off per week. You can do either or but do give some thought to training for the big one in May as this may be your year to tick it off the list and get it behind you. You do have the time to train up to it and you are in a very good place in the schedule to aim for it.

Good luck and JUST DO IT.

Pre schedule Week Warm up exercises and 1. stretching 10 minutes Beginning Saturday 30 min run, cool down October 5 Pre schedule Week Warm up exercises and 2. stretching 10 minutes Beginning Saturday 30 min run, cool down OCTOBER 13 Pre schedule Week Warm up exercises and 3. stretching 10 minutes Beginning Saturday 30 min run, cool down OCTOBER 20 Pre schedule Week Warm up exercises and 4. stretching 10 minutes Beginning Saturday 30 min run, cool down OCTOBER 27 Week 1. Warm up exercises and Beginning Saturday stretching 15 minutes NOVEMBER 3rd 30 min run, cool down 55 minutes Easy week and race prep Week 2. Beginning Saturday NOVEMBER 10 60 minutes Short easy run Warm up exercises and stretching 15 minutes 35 min run, cool down

Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 20 min run, cool down 20 min run, cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 20 min run, cool down 20 min run, cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 20 min run, cool down 20 min run, cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 20 min run, cool down 20 min run, cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 20 min run, 40 min run, cool down cool down Easy week and race prep Easy week and race prep

Short easy run Short easy run Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 20 min run, 40 min run, cool down cool down

Week 3 Beginning Saturday Warm up exercises and NOVEMBER 17 stretching 15 minutes 40 min run, cool down

Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 40 min run, 40 min run, cool down cool down

Week 4 Warm up exercises and Beginning Saturday stretching 15 minutes NOVEMBER 24 40 min run, cool down Week 5 Warm up exercises and Beginning Saturday stretching 15 minutes DECEMBER 1 45 min run, cool down

Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 40 min run, 40 min run, cool down cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 30 min run, 30 min run, cool down cool down

Week 6 Warm up exercises and Beginning Saturday stretching 15 minutes DECEMBER 8 50 min run, cool down Week 7 Warm up exercises and Beginning Saturday stretching 15 minutes DECEMBER 15 55 min run, cool down Week 8 Beginning Saturday Warm up exercises and DECEMBER 22 stretching 15 minutes 55 min run, cool down

Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 35 min run, 35 min run, cool down cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 40 min run, 40 min run, cool down cool down Warm up exercises and stretching 15 Warm up exercises and stretching 15 to 20 minutes to 20 minutes 40 min interval or hill run, 40 min run, cool down cool down

Week 9 Warm up exercises and Beginning Saturday stretching 15 minutes DECEMBER 29 60 min run, cool down Week 10 Warm up exercises and Beginning Saturday stretching 15 minutes JANUARY 5 65 min run, cool down Week 11

Saturday, JANUARY12

Warm up exercises and stretching 15 minutes 70 min run, cool down Warm up exercises and stretching 15 minutes 75 min run, cool down Warm up exercises and stretching 15 minutes 80 min run, cool down Warm up exercises and stretching 15 minutes 85 min run, cool down

Week 12

Saturday, JANUARY 19

Week 13

Saturday, JANUARY 26

Week 14

Saturday, FEBRUARY 2

Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down

MARATHON 5 SESSIONS PER WEEK

Monday 3m Tuesday rest Wednesday 3m Thursday 3m Friday rest Saturday 3m Sunday 4m Monday 3m Tuesday rest Wednesday 3m Thursday 3m Friday rest Saturday 3m Sunday 4m Monday 4m Tuesday rest Wednesday 4m Thursday 4m Friday rest Saturday 4m Sunday 4m Monday 4m Tuesday rest Wednesday 4m Thursday 4m Friday rest Saturday 4m Sunday 4m Monday 4m Tuesday rest Wednesday 4m Thursday 4m easy fartlek Friday rest Saturday 5m Sunday 6m

Week 15

Saturday, FEBURARY 9

Warm up exercises and stretching 15 minutes 90 min run, cool down Warm up exercises and stretching 15 minutes 95 min run, cool down

Week 16

Saturday, FEBURARY 16

Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 20 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down

Week 17

Saturday, FEBURARY 23

Warm up exercises and stretching 15 minutes 100 min run, cool down

Week 18

Saturday, MARCH 2 stretching 15 minutes

110 min run, cool down

Warm up exercises and

Week 19

Saturday, MARCH 9 stretching 10 minutes

90 min run, cool down

Warm up exercises and

Monday 3m Tuesday rest Wednesday 3m Thursday 3m Friday rest Saturday 3m Sunday 4m Monday 4m Tuesday rest Wednesday 4m Thursday 4m easy fartlek Friday rest Saturday 5mm Sunday 8m Monday 4m Tuesday rest Wednesday 5m Thursday 6m steady with some strides Friday rest Saturday 5m Sunday 12m Monday 4m Tuesday rest Wednesday 5m Thursday 6m steady with some strides Friday rest Saturday 5m Sunday 12m Monday 4m Tuesday rest Wednesday 5m Thursday 5m easy fartlek Friday rest Saturday 5m Sunday 14m

Week 20

Saturday, MARCH 16

Warm up exercises and stretching 15 minutes 120 min run, cool down

Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down

Week 21

Saturday, MARCH 23

Warm up exercises and stretching 15 minutes 125 min run, cool down

Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min interval or hill run, stretching 15 to cool down 20 minutes 40 min run, cool down

Week 22

Saturday, MARCH 30

Warm up exercises and stretching 15 minutes 130 min run, cool down

Week 23

Saturday, APRIL 6

Warm up exercises and stretching 15 minutes 135 min run, cool down

Week 24

Saturday, APRIL13

Warm up exercises and stretching 15 minutes 130 min run, cool down

Monday 4m Tuesday rest Wednesday 5m Thursday 5m easy fartlek Friday rest Saturday jog or run very easy Dublin Half Marathon Sunday 4m Monday 4m Tuesday rest Wednesday 5m Thursday 5m easy fartlek Friday rest Saturday 5m Sunday 15m Monday 5m Tuesday rest Wednesday 5m Thursday 4m easy fartlek Friday rest Saturday 5m Sunday 10m Monday 4m Tuesday rest Wednesday 5m Thursday 5m easy fartlek Friday rest Saturday 5m Sunday 18m Monday 4m Tuesday rest Wednesday 5m Thursday 5m easy fartlek Friday rest Saturday 5m Sunday 15m

Week 25

Warm up exercises and Saturday, APRIL 20 stretching 15 minutes 100 min run, cool down

Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min run, stretching 15 to cool down 20 minutes 40 min run, cool down Warm up exercises and stretching 15 Warm up to 20 minutes exercises and 40 min run, stretching 15 to cool down 20 minutes 40 min run, cool down BELFAST CITY MARATHON MONDAY MAY 6TH AT 10AM http://www.belfastcitymarathon.com/

Week 26

Saturday, APRIL 27 stretching 15 minutes

40 min run, cool down

Warm up exercises and

Monday 5m Tuesday rest Wednesday 5m Thursday 4m easy fartlek Friday rest Saturday 5m Sunday 10m Monday 4m Tuesday rest Wednesday 3m Thursday 2m Friday 1m Saturday rest Sunday rest

Week 26 Saturday, MAY 4TH

UPPER BODY STRETCHING: Stretching improves your flexibility, relieves tension and stiffness and enhances your performance in running. Warm up before stretching to avoid muscle injury. Performing upper body stretches along with lower body stretches following your running workout can help relax and loosen the muscles. After an intense workout, stretching also helps reduce the build-up of lactic acid in the muscles.

Neck Stretch

Keeping your shoulders down, tilt your head to the right. Use your right hand to place gentle pressure on the left side of your head, pressing it down towards the right shoulder. Hold for 10 to 30 seconds, then repeat on the other side.

Shoulder Stretch: Side Stretch:

Shoulder tension can be a problem for runners. Lift your shoulders toward your ears until you feel tension in your neck and shoulders. Hold this pose for a few seconds before relaxing your shoulders. Repeat the exercise several times. The side stretch helps relax your abdominal muscles and your ribcage area. Begin by standing tall with arms relaxed at your sides. Place your right hand on your right hip while at the same time extending your left arm toward the ceiling. Inhale deeply, and as you exhale, bend your body to the right, keeping the left arm curved over your head. Hold the stretch for 20 seconds, maintaining your regular breathing. Repeat on the other side.

Spine Stretch:

The spine stretch is performed while seated in a chair. Sitting tall with your back straight and feet firmly on the floor, lock your fingers behind your head. Keep your chin down and elbows out. Keep your abdominal muscles tight as you twist your upper body as far as you can in one direction. Repeat in the same direction four times and on the last turn, flex your upper body forward so you are facing the floor; hold for two seconds and return to an upright position. Repeat on the other side.

Lumbar Stretch
The lumbar stretch helps loosen the back. As you lie on your back, bend your knees toward your chest and place your hands behind each knee. Gently pull your knees toward your chest while keeping your lower back on the ground. Hold for 10 to 30 seconds. Return to a relaxed position and repeat.STRETCHING

1.

Your hip flexor muscles help lift your legs up during running, so they need a good stretch when you're finished with your

run. . 1. Step into a lunge position. 2. Keep your toes pointed forward and your upper torso straight. 3. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip and the top of your thigh (of your back leg). 4. Hold 15 to 30 seconds, then switch sides
Hip Flexor Stretch

2. Your hamstring muscles, which run down the back of the leg from the pelvis to the lower leg, are prone to injury, so it's very important to stretch them. Here's how to do a hamstring stretch: 1. Stand with your legs crossed and the outsides of your feet together. 2. Bend over with your rear knee straight. 3. Reach toward your feet or bring your torso toward legs.

4. Hold stretch for 15 to 30 seconds. Repeat with your opposite leg.

Hamstring

3.

Your quadriceps (front thigh) muscles work hard when you're running, so they'll need a good stretch when you're done. Here's what to do:

1. Stand straight, lift your right foot up behind you, and grab your right foot with your right hand. 2. Pull your heel gently toward your butt, feeling a stretch in your quadricep (front thigh). 3. Keep your knees as close together as possible. 4. Hold the stretch for 15 to 30 seconds. 5. Repeat with the left leg
Quadricep Stretch

4. This groin stretch, known as the butterfly stretch, stretches the inner thighs and groin area. 1. Sit with the soles of your feet touching in front of you and your knees out to the sides. 2. Move your feet as close to your groin as possible. Your knees should be as close to the ground as possible. 3. If the stretch feels too easy, lean forward, as if to touch your nose to the ground. But be careful not to overdo it. 4. Hold the stretch for 15 to 30 seconds.