Coach’s Corner

Welcome to Coaches Corner where you will find useful information on training, nutrition and generally taking care of your body whilst taking part in your Road2Marathon journey.

Before we start the most important thing to remember is that we are all different, especially when we start thinking about gender, age, weight, current fitness level and your desired goals. So stick to your plan, don’t worry about what others are doing.

Those of you who are already running Marathons and Ultras, will no doubt have your own training programme or regime. If you are one of these people and would still like some advice or support then please book and come to one of our seminars, please see dates and venues on our ‘Events Page’. You can also contact us via email on the “Contact Us’ page.

For those of you who have maybe completed a Park Run, a 10km or even a 21.1km race, or even a person who would like to start running and need the help to get going or increase your current runs then read on.

Our programme and plan is designed to get people ready to run a Marathon in Mid November and if you are one of the lucky ones you will be joining the Running Couple ZA in running the Athens Marathon in Greece. This race will follow the steps of the Greek Soldier who ran the 42kms from the Town of Marathon to Athens, the first ever Marathon Run.

So we have around 8 months to get you ready for your marathon, be it in Greece,South Africa or some other exciting venue.

So for you beginners lets get you moving. The aim in the month of March is to get you walking/running 4 times a week. Don’t work about time or pace, no matter what your watch tells you, we just want to get out there on a regular basis. See the plan below.

Beginners – Road2Marathon

WEEK 1       WEEK 2      
Date   Time Description Date   Time Description
Monday 18-Mar   Rest Monday 25-Mar   Rest
Tuesday 19-Mar

15

Easy Walk Tuesday 26-Mar

20

Brisk Walk
Wednesday 20-Mar   Rest Wednesday 27-Mar   Rest
Thursday 21-Mar

15

Easy Walk Thursday 28-Mar

20

Brisk Walk
Friday 22-Mar   Rest Friday 29-Mar   Rest
Saturday 23-Mar

20

Easy Walk Saturday 30-Mar

20

Brisk Walk
Sunday 24-Mar

25

Easy Walk Sunday 31-Mar

25

Brisk Walk
 
WEEK 3 WEEK 4
Date   Time Description Date   Time Description
Monday 01-Apr   Rest Monday 08-Apr   Rest
Tuesday 02-Apr

25

Walk plus Jog 5 x 1 lamp pole Tuesday 09-Apr

25

Walk plus Jog 10 x 1 lamp pole
Wednesday 03-Apr   Rest Wednesday 10-Apr   Rest
Thursday 04-Apr

25

Walk plus Jog 5 x 1 lamp pole Thursday 11-Apr

25

Walk plus Jog 10 x 1 lamp pole
Friday 05-Apr   Rest Friday 12-Apr   Rest
Saturday 06-Apr

20

Brisk Walk Saturday 13-Apr

20

Brisk Walk
Sunday 07-Apr

35

Walk plus Jog 10 x 2 lamp poles Sunday 14-Apr

35

Walk plus Jog 5 x 4 lamp poles

If you are a real beginner, in that you haven’t exercised this much for a log time, them please visit a doctor if you are finding walking difficult or painful, best to be safe than end up in hospital.

As a beginner you may find that you have a few aches and pains during or afteryour walk. Mild discomfort will be normal but any serious pains then as above go visit a doctor and get checked out.

In order for you to be able to come on this journey and remain injury free, we do suggest you invest in a good pair of running shoes. Please go to a specialized sports shop and ask them to help you find a beginners pair of running shoes. So people wear a fashion sports shoe or takkies, which offers you no protection from the pounding of your body on the road.

We will also try to give you some tips on eating and nutrition in order to make your running more enjoyable and fuelling your body easier. The key message this month is to ensure you start hydrating properly. During exercise you will all sweat, as this is the body’s way of cooling you down. Without exercise your body needs water,with the recommended amount being around 2 litres of water a day, so if you are exercising you will need to take more water on board. A good tip is to find a 1 litre drinks bottle and fill with pure water and make sure you drink 2 bottles a day. Try to avoid flavoured waters as these can contain high levels of sugar.

For the more advanced runners, please click on the link below and you will be connected with our Nurtition specialist, who has a number of useful Podcasts on how to fuel yourself for endurance sports.