18.11.12RUN FOR A REASONP&G Marathon TEAM

(1)…..Find your reason to run !

Your reason to run can be:

• I want to lose weight and be healthy• I want to achieve something I haven’t done

before.• I want to look and feel better with running.• I want to find my soul mate during the run • I want to win 20,000 Baht competition• Someone asked me to join• It looks like fun• …yours?

(2)Define your goal!

There are 5 racing route that you can participate: Micro marathon 1.5 km Micro marathon 4.5 km Mini marathon 10 km Half marathon 21.1 km Full marathon 42.2 km

Remember! Aiming high, but be realistic!!

Goal Setting tips

• Consider your current situation– New distance – forget about time, just finish it– You have done it before – go for new PR

• Write your goal/commitment down and keep it visibly.

• Share it to the world

(3)create your training program

Physical training:

How to get started

• Put on a pair of comfortable shoes, and go for a run!• If you never run before

– Jog gently until somewhat out of breath, then begin to walk.

– Resume jogging when you feel comfortable, walking again if necessary.

– Finish by walking• Focus your attention on time, not distance or speed.

– A 15 min goal of combined jog-walk

How to get started (2)

• Keep your running diary or log• A sample weekly schedule:

• Repeat the same for 2nd week• It’s better “undertrained” than “overtrained”

How fast should you be running? “It doesn’t matter”

Mon Tue Wed Thu Fri Sat Sun

Rest Run Rest Run Rest Run Rest

Run/Walk strategy

• What?– Running at a comfortable speed you can talk– Interspersed with a short walk break

• Why?– Run and walk use different muscle groups– Reduce risk of injury– Even at race, walk break at water station

• How?– Start with 5 min run, then 1 min walk (5/1)– You can keep it at 5/1, or can increase it to 8/1, 10/1, 15/1 – It’s

personal choice.– Reverse ratio can be used too!! – 1/5 (run 1 min, walk 5 min)

StretchingStretching before & after and warming up/cool down are very important parts of training and should not be overlooked. Follow 6 basic stretching here:

Drinking• Drinking helps:

– Prevents dehydration, replenishing your fluid– Cool your body down

• When– Before, During, and After– During running session

• Before you feel thirsty • For longer than 40 min / 5 km session• Best – every 20 min or 2 km

• Sport drinks (Gatorade, mSport, etc)– Required for longer than 10km session– Replenish your electrolyte

• Logistics – try what’s work best for you

Runner’s Diet

• Eat a good balanced diet of proteins, healthy fats, and carbohydrates.

• Stop “low carb” diet. You need fuel to run• Eat before (1 hour), during (if long), and after

running.• Eat good proteins after workouts to rebuild

your muscle

Bangkok Marathon 2012

• Race date: Nov 18, 2012• Registration

– Group registration for P&G GO (give money to Joy)• Deadline 19 Sep 2012• Registration via Joy will get P&G t-shirt

– Individual can still registered directly to the organizer• Fee will increase after Nov 5,2012.

Race type Now-Nov 5 Nov 6 - 17

Full marathon (42.2km) 800 1,200

Half marathon (21.1km) 400 600

Mini marathon (10km) 300 500

Micro marathon (4.5km) 200 300

Bangkok Marathon 2012

• Pick up race-kit (half & full marathon)– Nov 16-17, 2012: 10am-7pm

– @ สโมสรทหารบก เทเวศน์�• Race date: Nov 18, 2012

Race type Start time

Full marathon (42.2km) 3:00am

Half marathon (21.1km) 5:00am

Mini marathon (10km) 6:30am

Micro marathon (4.5km) 6:20am

Race Map online: http://runkeeper.com/race/bangkok-marathon-12815/41471

4.5k map

10k map

21k map

4.5 K training program

Week of Wk Cnt Mon Tue Wed Thu Fri Sat Sun

15-Oct-2012 - 5 15 min 3 km Rest 15 min Rest 25 min Rest

22-Oct-2012 - 4 20 min 3 km Rest 20 min Rest 35 min Rest

29-Oct-2012 - 3 25 min 3 km Rest 25 min Rest 30 min Rest

5-Nov-2012 - 2 25 min 3 km Rest 30 min Rest 45 min Rest

12-Nov-2012 - 1 20 min 20 min Rest 15 min Rest Rest Race!

Training Program: 4.5 Kilometers

P&G Marathon Training Plan - Bangkok Marathon 2012 (18 Nov 2012)

10 K training program

Week of Wk Cnt Mon Tue Wed Thu Fri Sat Sun

1-Oct-2012 - 7 25 min 3.2 km Rest 30 min Rest 4.8 km Rest

8-Oct-2012 - 6 30 min 3.2 km Rest 35 min Rest 45 min Race!

15-Oct-2012 - 5 40 min 3.2 km Rest 40 min Rest 6.4 km Rest

22-Oct-2012 - 4 30 min 3.2 km Rest 35 min Rest 60 min Rest

29-Oct-2012 - 3 4.8km 50 min Rest 35 min Rest 70 min Rest

5-Nov-2012 - 2 20 min 4.8km Rest 20 min Rest 75 min Rest

12-Nov-2012 - 1 20 min 3.2km Restlite 20 min

jogRest Rest Race!

P&G Marathon Training Plan - Bangkok Marathon 2012 (18 Nov 2012)

Training Program: 10 Kilometers

Long Runs

• It’s core of the training plan – so, don’t miss it• Endurance building• Slower than usual – speed doesn’t matter• Testing all logistics parts of your run

– Clothing– Shoes– Weather– Eating / Drinking– ipods

• After long runs– Massage helps– Change cloth

21.1 km training programFollowing is a recommended beginner half marathon training schedule. This schedule assumes you have been running for at least four weeks and can run 30 minutes without stopping before beginning the schedule.

Join our running groupsDay Yoo Jera

Mon Benjasiri Park 7am

Tue Benjasiri Park 5pm

Wed Capitol Club 7am

Thu Jatujak Park 6pm Benjasiri Park 5pm

Fri

Sat Jatujak Park 5am Suan rot fai – 6:30am

Sun Suan rot fai – 6:30am

Motivation training

"Now if you are going to win any battle you have to do one thing. You have to make themind run the body. Never let the body tell the mind what to do. The body will always giveup. It is always tired in the morning, noon, and night. But the body is never tired if themind is not tired."

Tips

1 Find running partner(s).

2 Write your goal/commitment down and keep it visibly.

3 Keep tracking of your training program and progress.

68 DAYs left

Nutrition training

Nutrition is critical while training for a marathon or half marathon. Carbs, carbs, carbs! If you are on a low carb diet, then STOP. Carbohydrates provide the fuel for runners. Load up!Carbohydrates will provide glycogen and protein will help repair muscle tissue. Men and women need to consume 2000-2500 calories each day. During training, you will need to add 100 calories per mile you will be running (or try the Caloric Needs Calculator). 65% of your calories should come from carbohydrates, particularly complex carbohydrates. 10% should come from protein (you need 0.5 to 0.7 grams per pound of your body weight each day). 20-25% of your total calories should come from unsaturated fats.

Good Carbohydrates: • Potatoes, yams, beans, peas, wheat bread, bananas, macaroni,

spaghetti, cereal, raisins, apples, bagels, syrup, brown rice, corn, apples, carrots, root vegetables

Good Protein: • Low fat milk, beans, green peas, lean beef, chicken, fish, eggs,

cheese, yogurt, nuts, peanut butter, cottage cheese, tofu and soy products