Coach a.k.a MrB
About Kevin Burley
Kevin Burley is an internationally trained Executive & Sports Coach. While day to day he spends his time working as “The Fixer” in big corporates, Kevin has managed to also find time to fix some of the ordinary people’s lives – getting them to reach their fitness goals in some incredible record times.
He has the ability to make non runners fall in love with running and even transform them to being Comrades Marathon finishers.
He says it’s all in the mind and good nutrition is essential but more important, the three D’s (DEDICATION, DETERMINATION & DISCIPLINE) MUST be top of the list when it comes to training.
Your Training Program
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 July 2020 and if you are one of the lucky ones you will be joining the RunningCoupleZA in running the Mauritius Marathon 2020 in Mauritius.
So for you beginners lets get you moving. The aim in the month of June is to get you walking/running 4 times a week. Don’t worry 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|
|Tuesday||04-Jun||15||Easy Walk||Tuesday||11-Jun||20||Brisk Walk|
|Thursday||06-Jun||15||Easy Walk||Thursday||13-Jun||20||Brisk Walk|
|Saturday||08-Jun||20||Easy Walk||Saturday||15-Jun||20||Brisk Walk|
|Sunday||09-Jun||25||Easy Walk||Sunday||16-Jun||25||Brisk Walk|
|WEEK 3||WEEK 4|
|Tuesday||18-Jun||25||Walk plus Jog 5 x 1 lamp pole||Tuesday||25-Jun||25||Walk plus Jog 10 x 1 lamp pole|
|Thursday||20-Jun||25||Walk plus Jog 5 x 1 lamp pole||Thursday||27-Jun||25||Walk plus Jog 10 x 1 lamp pole|
|Saturday||22-Jun||20||Brisk Walk||Saturday||29-Jun||20||Brisk Walk|
|Sunday||23-Jun||35||Walk plus Jog 10 x 2 lamp poles||Sunday||30-Jun||35||Walk plus Jog 5 x 4 lamp poles|
|WEEK 5||WEEK 6|
|Tuesday||02-Jul||30||Walk x 5 poles Jog x 5 poles until end||Tuesday||09-Jul||30||Jog as long as possible, walk 30 seconds Jog again|
|Thursday||04-Jul||30||Walk x 4 poles Jog x 6 poles until end||Thursday||11-Jul||30||Walk x 2 poles Jog x 8 Poles|
|Saturday||06-Jul||40||Walk x 4 poles Jog x 6 poles until end||Saturday||13-Jul||40||Jog 3mins, Walk 1min repeat until end|
|Sunday||07-Jul||45||Jog for 3mins, Walk 1 min repeat until end||Sunday||14-Jul||45||Jog 4mins, Walk 1 min repeat until end|
|WEEK 7||WEEK 8|
|Tuesday||16-Jul||15||Jog, No walking||Tuesday||23-Jul||20||Jog, No walking|
|Thursday||18-Jul||20||Jog, No walking||Thursday||25-Jul||20||Walk, No Jogging|
|Saturday||20-Jul||30||Walk/Jog 50/50%||Saturday||27-Jul||Sub 45||Durban Park Run – 5km|
|Sunday||21-Jul||35||Jog for 5mins, Walk 1 min repeat until end||Sunday||28-Jul||Rest|
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.