Training Booklet

Run For A Reason
Training Tips
A Booklet By Mark Williams
For
Standard Chartered Kl Marathon 2013
Chapter 1 - Training
4-24
Warming Up and Cooling Down
4-7
Beginners Full Marathon Training Program
8-9
Intermediate Full Marathon Training Program
10-11
Beginners Half Marathon Training Program
12-13
Intermediate Half Marathon Training Program
14-15
Beginners 10K Training Program
16-17
Intermediate 10K Training Program
18-19
Running sessions explained
20-21
Using Heart Rates for Training

Training on Treadmills
Standard Chartered KL Marathon 2013 - TRAINING BOOKLET
Introduction
22
23-24
Chapter 2 Equipment
Shoes
25-28
25
Clothing
26
Training Aids
26-28
Chapter 3 - Nutrition and Hydration

Chapter 4 - Injury Prevention
Chapter 5 Race Day
The Night Before
Race Day
The Race Itself
After the Race
29-30
31
32-34
32
33
34
34
APPENDIX 1 - 16 Week Training Log

APPENDIX 2 - Race Day Checklist
CONTENTS
This booklet is designed to help all runners participating in the Standard Chartered KL
Marathon 2013 achieve their desired goals. Whatever distance you decide to run on 30
June and whatever your goal may be, hopefully the tips and advice in this booklet will aid
you on the long training journey ahead.
This is the 5th edition of the Standard Chartered KL Marathon Training Booklet and I have
included some interesting new topics such as examining how technology can aid your
running and some good advices on how to use treadmills properly. There is also some up
to date advice and information on important running related topics such as clothing, shoes,
nutrition and hydration. As with the last edition, I have also inserted 16-week training plans,
for the Full Marathon, Half Marathon and 10km races. Hopefully there
will be something of interest to you all in this 2013 edition. Please note,
there are many sources of advice and many running, so-called gurus
out there and with the advent of the Internet, this information is now at
our fingertips. I have designed this booklet with this in mind and have
tried to keep to the basics. Yes there are alternative theories and ideas,
but what I have put in here is my own tried and tested advice with the
sole aim of helping you to achieve your goal for the upcoming Standard
Chartered KL Marathon to be held on 30 June 2013.
INTRODUCTION
Remember, training for a running race, especially a marathon is a serious

business. Failure to train properly could jeopardize completion of the
race and also risk serious injury. Training will be challenging, but should be fun and also
enjoyable. Finishing a race, especially a marathon, is an accomplishment. If (and when) you
complete the Standard Chartered KL Marathon on 30 June then you will have achieved
something that less than 1% of all the people in the world can say they have achieved and
hopefully, YOU are about to become one of the few.
I hope that the clinics as well as the information contained in this booklet are helpful to you
and I wish you all the best for whichever distance you will be running.
For more information on the marathon itself, please visit our website at http:
//www.kl-marathon.com/
Mark Williams
Official running coach of the Standard Chartered KL Marathon 2013

January 2013
All of your training runs should start with a warm up and a cool down. A good warm-up
dilates your blood vessels, ensuring that your muscles are well supplied with oxygen. It also
raises your muscles temperature for optimal flexibility and efficiency. By slowly raising your
heart rate, the warm-up also helps minimise stress on your heart when you start your run.
Warming Up For A Run
1) Its not a good idea to stretch cold muscles, so dont start your warm up with stretching.
Do about 5-10 minutes of light aerobic exercise such as a brisk walk or a light jog to
loosen up your muscles and warm you up for your run. Make sure you dont rush your
warm-up.
CHAPTER 1 Training
2) Now do some DYNAMIC STRETCHING. This is stretching with

movement. Below are some ideas;
High Knee Walk/Jog
Walk forward and bring your right knee up to 90. Keep walking
forward repeating this motion ten times.
Now turn around and do the same but this time bringing your left
knee up to 90.
Now repeat the above but this time with a slight jog so that the knee
comes up as part of a skip; 10 times with the right knee and 10 times
with the left knee.
High Knee Kick

This is done in a very similar way to the high knee walk/jog but as you bring your knee
up, you kick your foot out in front of you.
Remember, do this walking at first with your right knee up 10 times and then your left
knee 10 times and then repeat with a faster motion as part of a skip.
Leg Swings
Swing one leg out to the side and then swing it back across your body in front of your
other leg.
Repeat 10 times on each side.
Walk forward and kick back with your right heel so that it makes contact with your butt.
Alternate between both legs.
Now do it with a slow jog. Do 10 reps on each side.
Walking Lunges

Step forward using a long stride, keeping the front knee over or just behind your toes.
Lower your body by dropping your back knee towards the ground. Maintain an upright posture
and keep your abdominal muscles tight.
Now do the same with the other leg so that you move forward.
Do 5 repetitions of this exercise.
Butt-Kicks
3) Now you can begin your session.
Cooling Down After A Run
Just as critical, the cool down keeps the blood flowing throughout the body.
Stopping suddenly can cause light-headedness because your heart rate
and blood pressure drop rapidly. Winding down slowly allows them to fall
gradually.
1) After you finish your run, cool down by walking or slowly jogging for 5 to
10 minutes.
2) Then stretch fully (STATIC STRETCHING) after your cool down. Your body should be
warm and stretching should be easy. You should be careful about how you stretch. If
not done properly, stretching can actually cause injury rather than prevent it.
RULE 1 -
Do not bounce. Its a common mistake Bouncing risks pulling or tearing the
muscle youre trying to stretch and relax. Muscles must be stretched gradually.
The lesson here; stretch slowly and hold the stretch for 30 to 40 seconds.
RULE 2 -
Do not stretch beyond the point where you begin to feel tightness in the
muscle, discomfort or pain.
your cool down.
A. Wall Push-Up 1
Stand about three feet from a wall, feet at shoulder
width and flat on the ground. Put your hands on the
wall with your arms straight for support. Lean your
hips forward and bend your knees slightly to stretch
your calves.
B. Wall Push-Up 2
I would recommend the following static stretches for
From the previous position, bend forward to lower

your body to waist height. Bring one foot forward
with your knee slightly bent. Lift the toes of the front
foot to stretch the muscle under the calf. Stretch
both legs.
C. Wall Push-Up 3
Put your feet together, rocking back on your heels
with your hands on the wall and your arms straight
to form a jackknife with your body. This stretches
your hips, shoulders, and lower back.
D. Hamstring Stretch
Lie down with one leg straight up in the air, the other
bent with foot flat on the ground. Loop a towel over
the arch of the lifted foot, and gently pull on the towel
as you push against it with your foot. Push only to the
point where your muscles contract. Stretch both legs.
E. Quadriceps Stretch
Stand on one foot, with one hand on a wall for balance.
Hold the other foot with the opposite hand and raise
the heel of the lifted foot to the buttocks (or as close
as comfortably possible), stretching your quadriceps.
Keep your body upright throughout. Change legs and
repeat.
Sit on the ground with your legs crossed. Lift your right
leg and cross it over the left, which should remain bent.
Hug the right leg to your chest and twist the trunk of
your body to look over your right shoulder. Change legs
and repeat (i.e. looking over your left shoulder).
G. It Band Stretch
F. Hip And Lower Back

Stretch
Lie on your side with both legs bent in running position.

Bring the bottom leg toward your chest and then bring
the top one back toward your buttocks, so that the
running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
H. Groin Stretch
Seated, put the soles of your feet together. With your
elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
GREAT RUNNING QUOTES
You have to wonder at times what youre doing out there. Over the years, Ive given myself a
thousand reasons to keep running, but it always comes back to where it started. It comes down
to self-satisfaction and a sense of achievement.
Steve Prefontaine
PROGRAM (to begin on Monday 11th March)
For pace indicator,

look up http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Week No. Monday
Tuesday Wednesday Thursday Friday
Saturday
Sunday

(Medium
(Long Run)

Long Run)

1
30 mins (E)
Rest
45 mins (E)
20 mins
Rest
30 mins (E)
70 mins (E)

short fartlek

2
30 mins (E)
Rest
45 mins (E)
20 mins
Rest
30 mins (E)
80 mins (E)

short fartlek

3
30 mins (E)
Rest
50 mins (E)
30 mins
Rest
30 mins (E)
80 mins (E)

with Hills *4

4
30 mins (E)
Rest
50 mins (E)
30 mins
Rest
30 mins (E)
80 mins (E)

with Hills *5

5
30 mins (E)
Rest
60 mins (E)
30 mins
Rest
30 mins (E)
80 mins (E)

with Hills *5

6
30 mins (E)
Rest
60 mins (E)
30 mins
Rest
30 mins (E)
90 mins (E)

with Hills *6

7
30 mins (E)
Rest
60 mins (E/S) 30 mins (E)
Rest
30 mins (E)
90 mins (E)

8
30 mins (E)
Rest
70 mins (E)
5*1KM
Rest
30 mins (E)
100 mins (E)

9
30 mins (E)
Rest
70 mins (E)
5*1KM
Rest
30 mins (E)
90 mins (E)

10
30 mins (E)
Rest
Rest
30 mins (E)
100 mins (E)

11
30 mins (E)
Rest
80 mins (E)
6*1KM
Rest
30 mins (E)
110 mins (E)

12
30 mins (E)
Rest
80 mins (E)
30 mins
Rest
30 mins (E)
100 mins (E)

short fartlek

13
30 mins (E)
Rest
Rest
30 mins (E/S)
120 mins (E)

14
30 mins (E)
Rest
70 mins (E)
6*1KM
Rest
30 mins (E/S)
120 mins (E)

15 (Taper) 30 mins (E)
Rest
60 mins (E)
20 mins
Rest 30 mins (ACC)
100 mins (E)

short fartlek

Rest
Rest
30 mins (E)
Rest
20 mins (E)
RACE DAY
FULL MARATHON 16 WEEK BEGINNERS
E Easy (you can talk quite comfortably all the way)

E/S Easy to Steady (Start off easy but build up speed towards the last quarter of the run (i.e.
last 15 mins of a 60 mins run)
ACC Acceleration (Start off easy for the first 10 mins, moving to steady for the next 10 mins
and then fast running for the last 10 mins)
SHORT FARTLEK (20-30 mins) 7-10 mins warm up, 7-10 mins of 100m fast, 100m jogging,
6-10 mins warm down
Definitions
30 MINS WITH HILLS Warm up for 10 mins. Find a hill with about a 10
incline. Sprint up the hill covering at least 150m. Walk down the hill and
repeat 4, 5 or 6 times. Concentrate on keeping your head up when running
up the hill (look at the top of the hill) Emphasis on getting the knees high!
Cool down for 10 mins.
1KM INTERVALS Find a 1KM stretch (preferably on a track) Warm up for
2KM then do a hard 1KM effort (5KM race pace). Rest for 2 minutes then
do another 1KM effort. Rest for another 2 minutes etc. (Important to stick
to these rest intervals as you want to keep your heart rate high to simulate
what would happen in a race) Continue 5-6 times. Then complete a 2KM
cool down.
Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought
we could go. It helps us to find out what we are made of. This is what we do. This is what its all
about.
PattiSue Plumer, U.S. Olympian
For pace indication,

please look up http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Week No. Monday Tuesday

Wednesday Thursday
Friday
Saturday
Sunday
(Medium
(Long Run)
Long Run

1
30 mins 40 mins
60 mins

(E)
(E/S)
(E)

40 mins
Swim/Cycle
(with 8*150m 30 mins
on Hills)
30 mins
(E)
70 mins
(E)

2
30 mins 40 mins
60 mins

(E)
(E/S)
(E)

40 mins
Swim/Cycle
(with 8*150m
30 mins)
on Hills)
40 mins
(ACC)
90 mins
(E)

3
30 mins 50 mins
60 mins

(E)
(E)
(E/S)

40 mins
Rest
(with 8*150m
on Hills)
40 mins
(ACC)
80 mins
(E)
FULL MARATHON 16 WEEK INTERMEDIATE

4
30 mins 50 mins
70 mins
40 mins
Swim/Cycle 40 mins
100 mins
(E) (E/S) (E) structured
30 mins
(ACC) (E)

fartlek
5

30 mins
(E)
40 mins
(E/S)
70 mins
5*1KM
(E)
30 mins
(E)
40 mins
(E)
70 mins
(E/S)
30 mins
(E)
50 mins
(E/S)
30 mins
(E)
50 mins
(E/S)
30 mins
(ACC)
80 mins
(E)
30 mins
(E)
100 mins)
(E/S)
Swim/Cycle
30 mins
30 mins
(ACC)
110 mins
(E)
Swim/Cycle
30 mins
40 mins
(E)
110 mins
(E/S)
40 mins
Rest
short fartlek
80 mins (E)
5*1KM
(E)
80 mins
(E)
Swim/Cycle
30 mins
40 mins
long fartlek

9
30 mins 40 mins

(E)
(E)
80 mins
6*1KM
Rest
(E/S)
40 mins
90 mins
(E/S)
(E)
10

30 mins
(E)
40 mins
(E/S)
90 mins
6*1KM
(E)
Swim/Cycle
30 mins
40 mins
(ACC)
120 mins
(E)
11

30 mins
(E)
40 mins
(E/S)
90 mins
(E)
Swim/Cycle
30 mins
30 mins
(E)
120 mins
(E/S)
12

30 mins
(E)
40 mins
(E)
90 mins
7*1KM
Rest
(E/S)
40 mins
(ACC)
100 mins
(E)
13
30 mins 50 mins

(E) (E/S)
90 mins
7*1KM
(E)
30 mins
(E)
40 mins 130 mins

(ACC) (E)
14

90 mins
(E/S)
30 mins
(E)
40 mins
(E)
30 mins
(E)
40 mins
100 mins
(ACC) (E)
30 mins
(E)
40 mins
(E)
15 (Taper) 30 mins
Rest

(E)
40 mins
short fartlek
40 mins
long fartlek
60 mins
8*1KM
(E)
16 (Taper) 30 mins
Rest
Rest

(E)
40 mins
Rest
(E)
20 mins
(E)
130 mins
(E/S)
RACE DAY
10

E/S Easy to Steady (Start off easy but build up speed towards the last quarter of the run (i.e.
last 10 mins of a 40 mins run)
and then fast running for the last 15 mins).
SHORT FARTLEK 15 mins warm up, 10 mins of 100m fast, 100m jogging, 10 mins cool down.
LONG FARTLEK 10 mins warm up, 16 mins of 1 minute fast, 1 minute slow, 14 mins cool
Definitions
down.
STRUCTURED FARTLEK 17 mins warm up, then the following;

2* 90 secs with 90 sec recovery after each
10 mins cool down.
40 MINS WITH 8*150M HILLS Warm up for 20 mins. Find a hill with about
a 10 incline. Sprint up the hill covering at least 150m. Walk down the hill and
repeat, Concentrate on keeping your head up when running up the hill (look at the top of the hill)
Emphasis on getting the knees high! Cool down for 10 mins.
1KM INTERVALS Find a 1KM stretch (preferably on a track) Warm up for 2KM then do a
hard 1KM effort (5KM race pace). Rest for 2 minutes then do another 1KM effort. Rest for
another 2 minutes etc. (Important to stick to these rest intervals as you want to keep your
heart rate high to simulate what would happen in a race) Continue 5-6 times. Then complete a
2 KM cool down.
11

For pace indicator,
look up http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm
Week No. Monday Tuesday Wednesday
Thursday
Friday
Saturday

(Medium)

Long Run
Sunday
(Long Run)

1
20 mins (E) Rest
30 mins (E)
20 mins
short
fartlek
Rest
30 mins (E)
50 mins (E)

2
20 mins (E) Rest
40 mins (E)
20 mins
short
fartlek
Rest
30 mins (E)
60 mins (E)

3
30 mins (E) Rest
40 mins (E)

30 mins
with Hills *4
Rest
30 mins (E)
60 mins (E)

4
30 mins (E) Rest 40 mins (E/S)

30 mins
with Hills *5
Rest
30 mins (E)
60 mins (E)

5
30 mins (E) Rest 50 mins (E)

30 mins
with Hills *5
Rest
30 mins (E)
60 mins (E)

6
30 mins (E) Rest
50 mins (E)

30 mins
with Hills *6
Rest
30 mins (E)
70 mins (E)
5*1KM
Rest
30 mins (E)
70 mins (E/S)
Rest
30 mins (E)
80 mins (E/S)
Rest
30 mins (E)
70 mins (E)
10
40 mins
long fartlek
Rest
30 mins (E)
80 mins (E/S)
11
30 mins (E)
Rest
70 mins (E)
6*1KM
Rest
30 mins (E)
90 mins (E/S)
12
30 mins (E)
Rest
70 mins (E)
6*1KM
Rest
30 mins (E)
80 mins (E)
Rest
30 mins (E/S)
90 mins (E/S)
6*1KM
Rest
30 mins (E/S)
90 mins (E/S)
15
30 mins (E) Rest
50 mins (E)
30 mins
short
fartlek
Rest
30 mins (ACC)
70 mins (E)
Rest
20 mins (E)
RACE DAY
30 mins (E)
Rest
50 mins (E/S)

8
30 mins (E) Rest 60 mins (E)
40 mins
long fartlek

30 mins (E)
Rest
60 mins (E)
5*1KM
13
30 mins
short
fartlek

14
30 mins (E)
Rest
Rest
70 mins (E)
Rest
30 mins (E)
HALF MARATHON 16 WEEK BEGINNERS
12

E/S Easy to Steady (Start off easy but build up speed towards the last quarter of the run
(i.e. last 15 mins of a 60 mins run)
SHORT FARTLEK (20-30 mins) 7- 10 mins warm up, 7-10 mins of 100m fast, 100m jogging,
6-10mins cool down
Definitions
LONG FARTLEK (40 mins) 10 mins warm up, 16 mins of 1 minute fast, 1
minute slow, 14 mins cool down
30 MINS WITH HILLS Warm up for 10 mins. Find a hill with about a 10
incline. Sprint up the hill covering at least 150m. Walk down the hill and
repeat 4, 5 or 6 times. Concentrate on keeping your head up when running
up the hill (look at the top of the hill) Emphasis on getting the knees high!
Cool down for 10 mins.
1KM INTERVALS Find a 1KM stretch (preferably on a track) Warm up for
2KM then do a hard 1KM effort (5KM race pace). Rest for 2 minutes then
do another 1KM effort. Rest for another 2 minutes etc. (Important to stick to these rest intervals
as you want to keep your heart rate high to simulate what would happen in a race) Continue
5-6 times. Then complete a 2 KM cool down.
Believe that you can run farther or faster. Believe that youre young enough, old
enough, strong enough, and so on to accomplish everything you want to do. Dont let wornout beliefs stop you from moving beyond yourself.
John Bingham, running speaker and writer
13
For pace indication

Week No. Monday Tuesday Wednesday
Thursday
Friday
Saturday
Sunday
(Medium
(Long Run)
Long Run)
1
30 mins
40 mins
45 mins
30 mins
Swim/Cycle 30 mins
60 mins

(E)
(E/S)
(E)
(with 8*150m
30 mins
(E)
(E)

on Hills)
2
30 mins
40 mins
50 mins
30 mins
Rest
30 mins
70 mins

(E)
(E/S)
(E)
(with 8*150m
(ACC)
(E)

on Hills)
3
30 mins
40 mins
60 mins
30 mins
Swim/Cycle 30 mins
70 mins

(E)
(E)
(E)
(with 8*150m 30 mins)
(ACC)
(E)

on Hills)
4
30 mins
40 mins
60 mins
40 mins
Swim/Cycle 30 mins
70 mins

(E)
(E)
(E)
structured
30 mins
(ACC)
(E)

fartlek
5
30 mins
40 mins
60 mins
5*1KM
Rest
30 mins
70 mins

(E)
(E)
(E/S)
(E)
(E)
6
30 mins
40 mins
70 mins
40 mins
Swim/ Cycle 30 mins
80 mins

(E)
(E)
(E)
long fartlek
30 mins
(E)
(E)
7
30 mins
40 mins
70 mins
5*1KM
Swim/Cycle
30 min
80 mins

(E)
(E)
(E)
30 mins
(ACC)
(E)
8
30 mins
40 mins
70 mins
40 mins
Rest
40 mins (E)
90 mins

(E)
(E)
(E/S)
short
(E)
(E/S)

fartlek
9
30 mins) 40 mins
80 mins
6*1KM
Swim/Cycle 40 mins
80 mins

(E)
(E)
(E)
30 mins
(E)
(E)
10
30 mins 40 mins
80 mins
40 mins
Swim/Cycle 40 mins
90 mins

(E)
(E)
(E)
short
30 mins
(ACC)
(E/S)

fartlek
11
30 mins
40 mins
80 mins
6*1KM
Rest
30 mins
100 mins

(E)
(E)
(E/S)
(E)
(E/S)
12
30 mins 40 mins
80 mins
40 mins
Swim/Cycle 40 mins
90 mins

(E)
(E)
(E)
short
30 mins
(ACC)
(E)

fartlek
13
30 mins 50 mins
80 mins
6*1KM
30 mins
40 mins
100 mins

(E)
(E)
(E)
(E)
(ACC) (E/S)
14
30 mins
40 mins
80 mins
40 mins
30 mins
40 mins
100 mins
(E) (E) (E/S) long (E) (E/S) (E/S)

fartlek
15
30 mins
Rest
60 mins
40 mins
30 mins
40 mins
80 mins )

(E)
(E)
structured
(E)
(ACC)
(E)

fartlek
16 (Taper) 30 mins
Rest
Rest
40 mins
Rest
20 mins

(E) (E) (E)
RACE DAY
HALF MARATHON 16 WEEK INTERMEDIATE
14

SHORT FARTLEK (30-40 mins) 10/15 mins warm up, 10/15 mins of 100m fast, 100m jogging,
10 mins cool down
Definitions
LONG FARTLEK (40 mins) 10 mins warm up, 16 mins of 1 minute fast,
1 minute slow, 14 mins cool down
STRUCTURED FARTLEK (40 mins) 17 mins warm up, then the following;
10 mins cool down
30 MINS WITH 8*150M WITH HILLS Warm up for 10 mins. Find a hill
with about a 10 incline. Sprint up the hill covering at least 150m. Walk down the hill and repeat,
Concentrate on keeping your head up when running up the hill (look at the top of the hill)
Emphasis on getting the knees high! Cool down for 10 mins
1KM INTERVALS Find a 1KM stretch (preferably on a track) Warm up for 2KM then do a
hard 1KM effort (5KM race pace). Rest for 2 minutes then do another 1KM effort. Rest for
another 2 minutes etc. (Important to stick to these rest intervals as you want to keep your
heart rate high to simulate what would happen in a race) Continue 5-6 times. Then complete a
2 KM cool down.
15
(to begin on Monday 11th March)
For pace indicator, look up http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

Week No. Monday Tuesday

Wednesday
Thursday
Friday
Saturday
(Medium
Long Run)
Sunday
(Long Run)
1
20 mins (E) Rest

2
20 mins (E) Rest

20 mins (E)
20 mins (E)
Rest
20 mins (E)
40 mins (E)
30 mins
with Hills *4
20 mins (E)
Rest
20 mins (E)
40 mins (E)
3
20 mins (E) Rest

30 mins
with Hills *5
20 mins (E)
Rest
20 mins (E)
40 mins (E)
4
20 mins (E) Rest

30 mins (E)
20 mins (E)
Rest
with Hills *6
20 mins
short fartlek
40 mins (E)
5
20 mins (E) Rest

30 mins (E)
with Hills *6
20 mins (E)
Rest
20 mins (E)
50 mins (E)
30 mins (E/S)
20 mins (E)
Rest
30 mins (E)
40 mins (E)
20 mins (E)
Rest
7
20 mins (E) Rest
Rest

20 mins 50 mins (E/S)

short fartlek
30 mins (E) 50 mins (E/S)
30 mins (E)
Rest
30 mins (E/S)
30 mins (E)
Rest
9
30 mins (E) Rest
Rest

20 mins
short fartlek
10
Rest
30 mins (E) 50 mins (E/S)
11
30 mins (E) Rest
Rest


short fartlek
12
30 mins (E) Rest
Rest

20 mins
short fartlek
13
Rest
30 mins (E/S) 60 mins (E/S)
14
30 mins (E) Rest
5*400m
30 mins (E/S)
Rest


short fartlek
15
30 mins (E) Rest
5*400m
20 mins (ACC)
Rest

30 mins
short fartlek
20 mins (E) RACE DAY
30 mins (E)
30 mins (E)
Rest
Rest
Rest
40 mins (E/S)
4*400m
Rest
30 mins (E)
30 mins (E)
20 mins (E)
Rest
10K 16 WEEK BEGINNERS PROGRAM
50 mins (E)
50 mins (E)
40 mins (E)
16

ACC Acceleration (Start off easy for the first 10 mins, moving to steady for the next 10 mins)
SHORT FARTLEK (20-30 mins) 7- 10 mins warm up, 7-10 mins of 100m fast, 100m jogging,
6-10mins cool down
20/30 MINS WITH HILLS Warm up for 10 mins. Find a hill with about a 10 incline. Sprint up
Definitions
the hill covering at least 150m. Walk down the hill and repeat for between
4-6 times, Concentrate on keeping your head up when running up the hill
(look at the top of the hill) Emphasis on getting the knees high! Cool down
for 10 mins
400M INTERVALS Find a 400m stretch (preferably on a track). Warm up
for 2KM then do a hard 400m effort. Rest for 2 minutes then do another
400m effort. Rest for another 2 minutes etc. (Important to stick to these rest
intervals as you want to keep your heart rate high to simulate what would
happen in a race) Continue 5-7 times. Then complete a 2 KM cool down.
Ask yourself: Can I give more?. The answer is usually: Yes.
Paul Tergat, Kenyan professional marathoner and ex-world record holder
17
(to begin on Monday 11th March)
For pace indication

Week No. Monday Tuesday Wednesday Thursday
Friday
Saturday
Sunday
(Medium
(Long Run)
Long Run)
1
20 mins
30 mins
30 mins

(E)
(E/S)
(E)

30 mins
Swim/Cycle
(with 8* 150m
30 mins
on Hills)
30 mins
(E)
50 mins
(E)
2
20 mins
30 mins
30 mins

(E)
with Hills *4
(E)

30 mins
Rest
(with 8*150m
on Hills)
30 mins
(ACC)
50 mins
(E)
3
20 mins
30 mins
30 mins

(E)
with Hills * 5
(E)

30 mins
Swim/Cycle
(with 8*150m
30 mins
on Hills)
30 mins
(E)
50 mins
(E)
30 mins
Rest
structured
fartlek
30 mins
(ACC)
50 mins
(E)
30 mins
Rest
short fartlek
30 mins
(ACC)
60 mins
(E)
30 mins
(E)
60 mins
(E)
30 mins
(ACC)
60 mins
(E/S)
4
20 mins
30 mins
40 mins

(E)
with Hills * 6
(E)

5

30 mins
30 mins
(E)
with Hills * 6
40 mins
(E)
6
30 mins
5* 400m
50 mins

(E)
(E)

7

30 mins
5* 1KM
(E)
50 mins
(E)
30 mins
structured
fartlek
Swim/Cycle
30 mins
30 mins
Rest
short fartlek
8
30 mins
6* 400m
50 mins

(E)
(E)

30 mins
structured
fartlek
Swim/Cycle
30 mins
30 mins
(E)
70 mins
(E/S)
30 mins
5* 1KM
(E)
60 mins
(E)
30 mins
long fartlek
Swim/Cycle
30 mins
40 mins
(E)
60 mins
(E)
10

30 mins
6* 400m
(E)
50 mins
(E)
30 mins
long fartlek
Swim/Cycle
30 mins
40 mins
(E)
70 mins
(E/S)
11

30 mins
5 * 1KM
(E)
60 mins
(E)
30 mins
Rest
short fartlek
30 mins
(E)
80 mins
(E/S)
12

30 mins
7* 400m
(E)
50 mins
(E)
30 mins
short fartlek
40 mins
(E)
60 mins
(E)
13

30 mins 6* 1KM
(E)
60 mins
(E)
30 mins
Rest
short fartlek
40 mins
(ACC)
80 mins
(E/S)
14

30 mins 7 * 400m
(E)
50 mins
(E)
30 mins
long fartlek
30 mins
(E)
40 mins
80 mins
(ACC) (E/S)
15
30 mins
6 * 1KM
50 mins

(E)
(E)

30 mins
structured
fartlek
30 mins
(E)
40 mins
(ACC)
50 mins
(E)
30 mins
(E)
RACE DAY
16 (Taper) 30 mins
Rest
Rest

(E)
Swim/Cycle
30 mins
30 mins
Rest
short fartlek
10K 16 WEEK INTERMEDIATE PROGRAM
18

ACC Acceleration (Start off easy for the first 10 mins, moving to steady for the next 10-15 mins
and then fast running for the last 10-15 mins)
SHORT FARTLEK (30 mins) 10 mins warm up, 10 mins of 100m fast, 100m jogging, 10 mins
cool down
Definitions
LONG FARTLEK (30 mins) 10 mins warm up, 10 mins of 1 minute fast, 1
minute slow, 10 mins cool down
STRUCTURED FARTLEK (30 mins) 13 mins warm up, then the following;
12 mins cool down
30 MINS WITH HILLS Warm up for 10 mins. Find a hill with about a
10 incline. Sprint up the hill covering at least 150m. Walk down the hill and repeat 4, 5 or 6
times. Concentrate on keeping your head up when running up the hill (look at the top of the
hill) Emphasis on getting the knees high! Cool down for 10 mins.
400M INTERVALS Find a 400m stretch (preferably on a track). Warm up for 2KM then do a
hard 400m effort. Rest for 2 minutes then do another 400m effort. Rest for another 2 minutes
etc. (Important to stick to these rest intervals as you want to keep your heart rate high to
simulate what would happen in a race) Continue 5-7 times. Then complete a 2 KM cool down.
1KM INTERVALS Find a 1KM stretch (preferably on a track) Warm up for 2KM then do a hard
1KM effort (5KM race pace). Rest for 2 minutes then do another 1KM effort. Rest for another
2 minutes etc. (Important to stick to these rest intervals as you want to keep your heart rate
high to simulate what would happen in a race) Continue 5-6 times. Then complete a 2 KM
cool down.
19
HILL TRAINING - Hill training is all about developing leg strength. In hill running, you are using
your body weight as a resistance to push against, so the driving muscles from where the leg
power is derived have to work harder. Hill work results in the calf muscles learning to contract
more quickly and thereby generating work at a higher rate, they become more powerful. The calf
muscles achieve this by recruiting more muscle fibres, around two or three times as many when
compared to running on the flat. The bouncy action of hill training also improves the power of
the quads in the front of the thigh as they provide the high knee lift that is required. For the athlete, it
can mean higher running speeds and shorter foot strike times.
When doing hill training, you should look straight ahead, as you run (not at your feet) and ensure
your neck, shoulders and arms are free from tension.
RUNNING SESSIONS EXPLAINED
INTERVAL TRAINING - Interval workouts consist of repeated shorter segments

of fast running separated by slow jogging or resting recoveries. This format
enables you to pack faster running into a single workout than you could with
a single prolonged fast effort to exhaustion. Interval workouts are typically
subcategorized as short intervals (e.g. 400m) and long intervals (e.g. 1KM).
Theyre an excellent means of progressively developing efficiency and fatigue
resistance at fast running speeds.
FARTLEK TRAINING - Fartlek is Swedish for speed play. A fartlek run is a
normal run sprinkled with short, fast intervals. These can be done in a structured
manner (i.e. every other minute) or in a pyramid fashion (i.e. increasing the time period of the
fast intervals to a peak and then decreasing the time down). Its a good way to begin the process
of developing efficiency and fatigue resistance at faster speeds in the early phases of the training
cycle, or to get a moderate dose of fast running later in the training cycle.
ACCELERATION TRAINING - This is a run where you start out at a warm-up speed to get
yourself loosened up. As you proceed you increase the speed so that you are going at about 65%
of your heart rate by the half-way point. You will then continue to increase the speed until you hit
about 95% of your heart rate with about 500m to go. Cool down after this with about 2KM and
stretch well. This will simulate a race in that youll feel weaker as you progress through the run, just as
youll feel more and more drained in the marathon. Doing more of these allows you to push on for
longer during races.
20
to leave a runner moderately to severely fatigued. The function of a long run is to increase
raw endurance. The distance or duration required to achieve this effect depends, of course,
on your current level of endurance. As a general rule, your longest run should be long
enough to give you confidence that your level of raw endurance will not be the limiting factor
in your in races.
SUNDAY LONG RUN - Generally, a long run is simply a base run that lasts long enough
I always loved running...it was something you could do by yourself,
and under your own power. You could go in any direction, fast or slow
as you wanted, fighting the wind if you felt like it, seeking out new sights
just on the strength of your feet and the courage of your lungs.
Jesse Owens
We run, not because we think it is doing us good, but because we enjoy it and
cannot help ourselves...The more restricted our society and work become, the more
necessary it will be to find some outlet for this craving for freedom. No one can say,
You must not run faster than this, or jump higher than that. The human spirit is
indomitable.
Paul Tergat, Kenyan professional marathoner and ex-world record holder
21
If you are working with HEART RATES and have a Heart Rate Monitor then use it properly.
The first thing to do is to find your Maximum Heart Rate. To do this warm up for 15 minutes
running and then do 3 or 4 sprints. Then run very hard for 2 minutes wearing a heart rate monitor.
Your maximum heart rate is now likely to be within 2-3 heart beats of your maximum heart rate.
When you have found this out then you can work out how hard you should be doing each of the
runs in my program.
Follow the guidelines below;

Long runs and easy runs Just about in the GREEN zone
E/S Easy should be just in the GREEN zone and STEADY moves to the top of the
GREEN ZONE
ACC Should move up into the RED ZONE
Hills and Intervals (Should start just in the RED ZONE and be towards
USING HEART RATES FOR TRAINING
the middle of the RED ZONE at the end of the efforts
Fartlek all fast pace should be just about in the RED ZONE
bpm
200
180
160
Cardiovascular
Performance
140
Intermediate
Aerobic
Effective
Fat Burning
120
100
80
Age
25
30
up to 55%

35
40
45
55% - 65%
50
55
60
70
65% - 85%
85% - Max
Most of your training should be within the GREEN Zone but to increase
your VO2 Max you have to work into the RED ZONE.
22
Lots of people ask me running on treadmills. I have put together a list of advantages and
disadvantages of running on a treadmill together with some interesting and varying workouts
that can be done on a treadmill.
PROS OF USING TREADMILLS
With the timing of the daily rain in Kuala Lumpur being inconsistent, the treadmill sometimes

can be the only way that you will be able to get a workout in.
The terrain is always free of rocks, trash, dog poo, and holes in the pavement, so you dont

have to worry about where youre stepping.
The surface of a treadmill is more forgiving than concrete or asphalt, so its easier on

USING TREADMILLS
your joints.
Its a safe way to run if youre afraid to exercise at night, especially

for women.
The treadmill can be used for hill training, in case you cant get access to

an appropriate incline.
Newer treadmills have a variety of programs so you can do several interval

workouts that replicate outdoor terrain even though youre inside.
Since you can control the speed and duration of your workout, you can

customise the intensity to meet your needs. Its great if youre doing
speed work and need to run at a specific pace for a certain distance, but
its also great if you need to do an easy run the day after a hard run. Just
set the speed and it prevents you from running too fast.
The readout keeps track of your workout data including time, speed, distance, and calories

burned, so you can monitor your progress.
You can watch TV or read while on the treadmill, great for passing time on long runs.
CONS OF USING TREADMILLS
The moving belt propels your legs, so youre not working as hard as you would running

the same speed outside, which translates to fewer calories burned.
If youre training for a race, youll be missing out on training in extreme temps, wind

resistance, blaring sun, precipitation, and on an uneven surface.
The treadmill belt may be too narrow or short for your body, so youll compensate by running

with a shorter stride and not swinging your arms as freely.
The monotony of the treadmill can be so boring that you exercise for less time.
If youre not paying attention, you could misstep, fall, and get propelled backward.
The readout on the machine may not be as accurate as other devices, like specialty heart

rate monitors especially if the treadmill is not maintained correctly or calibrated regularly.
23
TREADMILL EXERCISE 1 - FARTLEK
Work the treadmill at around 9K per hour speed for the first 10 mins. Then increase to 11K
per hour for 5minutes and then back to 9K per hour for 5 minutes and repeat this 4 times and
finish with a warm down of 8K per hour. This exercise can be played around with in terms of
time and distance but try to keep the time periods of work (i.e. 12K) and rest (i.e. 10.5K) to
5 mins at a time.
TREADMILL EXERCISE 2 FARTLEK WITH MUSIC
Take an ipod to the treadmill and put on shuffle. Make sure that the ipod has a mixture of 3
music types on it (i.e. Fast, middle tempo and slow) Your pace is indicated by the type of music
SOME WORKOUTS FOR THE TREADMILL
that comes on. For example;

9K Slowest music
10.5K Middle tempo music
12K Fastest
You keep going until the song is over. Dont forget your 10 minute warm up
and 10 minute cool down.
TREADMILL EXERCISE 3 PYRAMIDS WITH DISTANCE
Work at two speeds on the treadmill. (e.g. 9K per hour and 11K per hour).
After your warm up for 10 minutes you will go up to 11K an hour pace for a
pyramid of intervals of 1min-2min-3min-4min-5min-4min-3min-2min-1min
with 2-minute rest (Rest pace of 9K per hour) between each fast segment.
10 min cool down at end.
TREADMILL EXERCISE 4 PYRAMIDS WITH ELEVATION
Do exactly the same as TREADMILL EXERCISE 3 but keep the pace at 11K per hour
throughout and put the incline to 2 degrees for each of the 1-2-3-4-5-4-3-2-1 minute intervals
with 2 mins in between.
24
There is so much I could say here but I have just included musts here.
SHOES
Your running shoes should always be comfortable.

Your feet should feel supported without any areas of pinching or rubbing.
When shopping for a new pair of shoes, go in the afternoon when your feet are at their

biggest. Buy shoes from a well-known store and stick to the major brands
A heavier shoe is needed for heavier builds (450g-550g for people over 80kg)
Never wear new shoes or socks on race day.
CHAPTER 2 - GEAR
Dont be fooled by the lightweight trainers you may see the elite
runners racing in. Heavier trainers will help you avoid injury and are
more likely to get you through the race
In running, it doesnt matter whether you come in first, in the middle of the pack, or
last. You can say, I have finished. There is a lot of satisfaction in that.
Fred Lebow, New York City Marathon co-founder
25
In warm weather like in Kuala Lumpur, use shorts and shirts specifically designed to remove
moisture from your body. Stay away from cotton T-Shirts and avoid nylon shorts.
Try not to wear darker colours if training or racing in the day.
Most of your body heat escapes through your head, so if you

choose to wear a cap make sure its light and it allows heat
to escape.
Sunglasses can prevent squinting which, combined with

dehydration, can lead to severe headaches during a race

Sunglasses can come in especially handy when the sun is at a
low angle, early in the morning.
CLOTHING
TRAINING AIDS
As more people have got into fitness and

particularly running over the past few years,
so have the number of gadgets on the market
designed specifically to help in a persons training
program. However, are they all necessary? The
answer is no, but they can and will help in some way if used correctly and
can also add to the fun of training.
I will examine the main types of running aid that are out there, what they do
and how they can be used.

HEART RATE MONITORS
Heart rate monitors are useful for all runners because the device helps you set limits and monitor
your progress. It can be used with the chart in this booklet on page 22. You can also use the
data to judge what sort of training you should do over the next few days by using a device such
as the Polar Personal Trainer www.polarpersonaltrainer.com. This will calculate what is called
your TRAINING LOAD, using your average heart rates and maximum heart rates for each and
every training session. This can then be shown on a chart and will then give you advice on
the level of intensity that you should put into your training over the next few days. This can be
important, especially as an indicator to whether you are over (or under) training.
26
GPS stands for Global Positioning System (GPS) and is a satellite-based navigation system
made up of a network of 24 satellites placed into orbit by the U.S. Department of Defense. GPS
was originally intended for military applications, but in the 1980s, the US government made the
system available for civilian use. GPS works in any weather conditions, anywhere in the world,
24 hours a day. There are no subscription fees or setup charges to use GPS. Many running
watches have GPS installed in them these days and are not only important to let you know how
far you have run, but are also important to let you know the pace that you are running at. For
me, GPS is an essential running tool when training away from the track. Far too many runners
find pacing difficult in races and with using a GPS system correctly, it can help you to pace
yourself on race day correctly.
GPS
IPHONE AND ANDROID APPLICATIONS
There are SO many applications on the market these days to help you with
your training, it would be a booklet in itself to comment on them all. However,
these six I have listed here are the ones that my running buddies use and
comment positively on.
RUNKEEPER (iPhone and Android)
RunKeeper helps you to track your runs and

has a great set of stats for seeing when youre
improving, checking your pace and getting a
better understanding of how youre doing. RunKeeper also stores
your stats on their website so you can check it out from anywhere.
You can share your runs through Facebook
ENDOMONDO (iPhone and Android)
Like RunKeeper its easy to track your duration, distance and speed. You can also create
routes, challenge your times, and challenge friends who live in your
neighbourhood. You can get an audio coach, track hydration, send
friends pep talks and plenty more. You can also see other peoples
times on routes and test it against your own.
27
This app is slightly different but great! What makes Zombies, Run!
different is the fact it turns your morning jog into a story about
survival. Youre not just tracking your run with stats and numbers;
youre building a base full of supplies, and using zombie chases as
interval training. Its clearly not the app for the stat-obsessed, but its
a fantastic experience for anyone who finds training monotonous.
MAP MY RUN (iPhone and Android)
As the name suggests, MapMyRun is all about tracking your route. On top of that, MapMyRun
tracks your distance, calories, elevation, and your nutrition for
the day. The nutritional info is what makes MapMyRun stand out
ZOMBIES, RUN! (iPhone and Android)
the most. If you have a poor day where youre

lagging behind your regular times you can check
in to see what you ate on other days and try to
improve your overall health. It also gives you an
estimate on how much you should eat, and how
many glasses of water you need.
Running is the greatest metaphor for life, because you get out of it what you put
into it.
Oprah Winfrey
28
NUTRITION
Nutrition is important for all running both especially during marathon training where your fuel
intake should consist of the following;
60% of your total calories should come from carbohydrates, particularly complex carbohydrates
as opposed to simple carbohydrates.
Complex carbohydrates include fruit, pulses and vegetables as well as potatoes, wholemeal
CHAPTER 3 NUTRITION AND HYDRATION
and multi grain bread, wild and brown rice, oat bran cereal, muesli, yoghurt, skimmed milk,
soy milk.
Simple carbohydrates include sugar, corn syrup, fruit juice, candy, cake,
white bread, white pasta, fizzy drinks and most packaged cereals
15-20% should come from protein such as chicken and fish.
20-25% of your total calories should come from unsaturated fats such
as avocados, nuts, and vegetable oils such as canola, and olive oils. Meat
products contain both saturated and unsaturated fats.
HYDRATION
When doing large amounts of training in the hot and humid Malaysian climate its important
to make sure youre well-hydrated. You know youre well-hydrated if you void large
volumes of pale urine at least six times a day. In the
days leading up to your race, drink plenty of water
and non-alcoholic fluids. Not only does alcohol
dehydrate you, but it can also prevent you from
getting a good nights sleep.
During training, weigh yourself before and after each
run and get your body weight back to the weight
it was before the run by drinking water or sports
drinks within the first few hours after the run.
29
Note - Only do for marathon and half-marathon if your predicted time is over 2 hours
With the marathon/half marathon on Sunday, you should start Carbohydrate Loading on the
Thursday before the race. (300-500g of carbohydrates depending on your size and gender)
The idea is that when you run, your body gets its energy from burning a mixture of carbohydrates
and fat (80%-20%). As 80% of our energy comes from carbohydrates, we want to store as much
carbohydrates as we can so three days before the marathon/half marathon. THE WALL is where
the carbohydrates run out and our body starts utilizing more energy from our fat sources which
is a more inefficient form of energy.
CARBOHYDRATE (GLYCOGEN) LOADING
Please note You may find other ideas on how to do carbohydrate

loading on the Internet such as the Short Workout. This is a new
carbo-loading regimen developed by scientists at the University of
Western Australia which recommends a normal diet with light training in

the taper week until the day before the race. On the day before the race,
the athlete performs a very short, extremely high-intensity workout (such
as a few minutes of sprinting) then consumes 12 g of carbohydrate per
kilogram of lean mass over the next 24 hours.
Make sure that you eat your carbohydrates at the correct time
Carbohydrate intake less than 2 hours before running triggers elevated levels of insulin in
the blood, which may dramatically decrease glucose levels. This can limit your performance,
especially when running for longer than 60 minutes. This is known as transient hypoglycaemia.
The will to win means nothing without the will to prepare
Juma Ikangaa, 1989 NYC Marathon winner
30
I am not a medical professional so will keep this section short. However, what I do know are the
basics and these are mentioned below.
AVOID OVER-TRAINING AND LISTEN TO YOUR BODY
Many injuries are a result of over training: too much intensity, too far a distance and advancing
too quickly. Its important to pace yourself when adding mileage or intensity to your training
regime. A safe incremental regime would be to increase your weekly mileage by not more than
10% each week. This is what I have attempted to do as part of the plans in this booklet. However
everybody is different. If you are unsure, it is always important to seek a sports physiotherapist
or sports physician for advice on how to plan your training.
CHAPTER 4 INJURY PREVENTION
PREVENT INJURIES AND BE AWARE OF THE

IMPORTANCE OF STRETCHING
Do choose to run early in the morning or early evening when the weather is
not too hot. As has already been said, proper hydration is essential to your
peak performance and avoiding rapid deterioration in your speed, strength,
cramps and heat stroke during your run. Also, again as I have mentioned,
stretching (dynamic before exercise and static after exercise) is important
for prevention of injury as well as to improve your dynamic flexibility which is
essential for athletic performance.
31
CHAPTER 5 RACE DAY

1) The Night before
Get a good nights sleep.
Remember that the starting times are as follows;
Full Marathon
4:30am
MSIG Ekiden
5:45am
Half Marathon
6:00am
10 km Speed
6:30am
10 km Cruise
7:15am
Corporate, Ministries & Universities Challenge
7:15am
10 km Leisure
8:00am
So you will need to be awake by at least 2 hours before the start. Also have
your bag packed and ready in case you wake up late. I have the following in
my bag; (See the race bag checklist in the appendix)

Racing trainers with chip already laced in.
Travelling trainers
Racing
to travel in with racing bib already pinned on. This on the front of your shirt, not the back.
Use safety pins on all four corners of the bib to keep it in place). I will wear a light top over
my racing top. (Maybe open top hat and sunglasses in case you are running in the hot sun!)
Running watch
Towel
Clothes to change into afterwards.
Energy gels or sweets (I aim to take about 3-4 during the race)
Bottle of water
Phone
Money (I always carry RM20 with me during the race in case of emergencies)
Vaseline or Body Glide to prevent chaffing
kit
with
socks,
shorts
and
running
top
(with
which
will
wear
32
WHAT TO EAT AND DRINK.

Food - Eat a meal at least two hours prior to the start of the race. Remember, carbohydrate
ingestion less than 2 hours prior to aerobic exercise triggers elevated levels of insulin in the
blood, which may dramatically decrease energy levels. Choose something high in carbohydrates
and lower in fat, fibre, and protein. Stay away from rich, fatty, or high-fibre foods, as they may
cause gastrointestinal distress. I always have a plain bagel and a non-carbonated energy drink.
Hydration - An hour before you start your run, try to drink 500-750ml of water or other
2) Race Day
non-caffeinated fluid. Stop drinking at that point, so that you can void extra fluids and prevent having to
stop to go to the bathroom during your run. To make sure youre hydrated before
you start running, you can drink another 150-250ml of water right before you
start.
GETTING TO THE START
Arrive at the race site early to make sure you get a parking spot. Regardless
of whether youre driving there or not, youll also need time check in your
bag, take a warm-up jog, and use the bathroom (the lines may be long).
THE START LINE
Dont line up near the front of the starting line unless you aim to be in the top 50 runners!
Faster, more seasoned runners dont like to weave around newbie (and likely slower) runners
at the start of the race. Some races have corrals based on estimated pace or post pace
signs. If not, ask runners nearby their anticipated pace. If its faster than yours, move further
back. It will be easier to fall into your pace if youre around people that are the same speed
as you.
33
Use the Water Stops- Take advantage of the water stations on the course. If youve never done
it before, and considering how much you will sweat in KL, I would recommend actually stopping
at each water stop and taking in a full cup of fluid. And dont forget to thank the volunteers for
handing out water!
Bring Your Support Team - Invite your friends and family members to support you. Ask them
to stand near the finish line so they can cheer you on at the end.
Aim to Finish - Dont put pressure on yourself to achieve a really fast time for your first race.
Finishing the race and enjoying the experience are excellent goals for a first-timer.
3 The Race Itself
4) After the Race

Rehydrate - Dont forget to rehydrate with water or a sports drink after your
run. You should drink 20 to 24 fl oz. of water for every pound lost. If your
urine is dark yellow after your run, you need to keep rehydrating. You will
know when you have hydrated enough as your urine will be almost clear.
Be careful - Your immune system will be very low, especially if you have
just completed the marathon, so if your friends have any illnesses, ask them
to keep away from you at least until about a couple of hours after you have
finished.
Walk down stairs backwards - This is to help alleviate DOMS Delayed-onset muscle
soreness.
No running for a couple of days - The rule of thumb is full recovery takes one day per mile
(26 days for the Full Marathon, 13 days for the Half Marathon and 6 days for the 10K)
Have a drink on me! - Whatever your tipple, have one on me. You deserve it!
34
all our sponsors, partners, supporters,

organizers and promoters, without whom,
none of us would get the chance to run
on 30 June 2013.
Finally my thanks go out to
Title Sponsor
Gold Sponsors
Ofcial Partners
Organiser / Promoter
Sanctioned & Supported By
35
16-Week Training Log
36
Date

Monday
21 March
Tuesday Wednesday
22 March 23 March
Thursday
Friday
24 March 25 March
Saturday
26 March
Time of Day
6.45am-
6.30pm
Rest
6.30am
Rest
10.00am-

7.15am
7.15pm
7.30am
10.40am

Sunday
27 March
7.00am
8.30am
(CIRCUIT)
Distance/
30mins
45mins
Rest
1 hour
Rest
Fartlek -
Time Run (12km) Short
15Km
Average
Easy
Pace
(6 min

per km)

6 min
per km
Easy/
Rest
Steady
Rest
Steady
(5 min
(5.45 min
per km)
per km)
Location
Lake Taman Rest

Gardens Metropole

Weather
Cool,
Just
Rest
Conditions
overcast
rained.

Cool

Jogged at
6 min
per km
then fartlek
Panadan Rest Lake Lake

Track
Gardens Gardens
Cool
Rest
Hot, hot,
but hot
hot.
when sun
came up
Food
Spaghetti
Lots of
Rest
Salad and
Rest
Chicken
eaten in
for dinner
fatty food
fresh fruit
and rice
previous
night before including
12 hours
and
McDonalds

ice cream

Amount
8 hours
8 hours
6 hours
8 hours
7 hours
7 hours
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Rest
Training Log EXAMPLE
10
Rest
Hot and
getter
hotter
Two pints
of Tiger
and
Nasi Lemak
4 hours
Weight
(End of
Week) 74Kg (Sunday 27 March)
Resting
HR (End
of Week) 60
37
Date

Monday
11 March
Tuesday Wednesday
12 March 13 March
Thursday
Friday
14 March 15 March
Time of Day
Distance/
Time Run
Average
Pace
Saturday
16 March
Sunday
17 March
Training Log Week 1
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
38
Date

Monday
18 March
Tuesday Wednesday
19 March 20 March
Thursday
Friday
21 March 22 March
Time of Day
Distance/
Time Run
Average
Pace
Saturday
23 March
Sunday
24 March
Training Log Week 2
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
39
Date

Monday
25 March
Tuesday Wednesday
26 March 27 March
Thursday
Friday
28 March 29 March
Time of Day
Distance/
Time Run
Average
Pace
Saturday
30 March
Sunday
31 March
Training Log Week 3
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
40
Date

Monday
1 April
Tuesday Wednesday
2 April
3 April
Thursday
4 April
Time of Day
Distance/
Time Run
Average
Pace
Friday
5 April
Saturday
6 April
Sunday
7 April
Training Log Week 4
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
41
Date

Monday
8 April
Tuesday Wednesday
9 April
10 April
Thursday
11 April
Time of Day
Distance/
Time Run
Average
Pace
Friday
12 April
Saturday
13 April
Sunday
14 April
Training Log Week 5
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
42
Date

Monday
15 April
Tuesday Wednesday
16 April
17 April
Thursday
18 April
Time of Day
Distance/
Time Run
Average
Pace
Friday
19 April
Saturday
20 April
Sunday
21 April
Training Log Week 6
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
43
Date

Monday
22 April
Tuesday Wednesday
23 April
24 April
Thursday
25 April
Time of Day
Distance/
Time Run
Average
Pace
Friday
26 April
Saturday
27 April
Sunday
28 April
Training Log Week 7
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
44
Date

Monday
29 April
Tuesday Wednesday
30 April
1 May
Thursday
2 May
Time of Day
Distance/
Time Run
Average
Pace
Friday
3 May
Saturday
4 May
Sunday
5 May
Training Log Week 8
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
45
Date

Monday
6 May
Tuesday Wednesday
7 May
8 May
Thursday
9 May
Time of Day
Distance/
Time Run
Average
Pace
Friday
10 May
Saturday
11 May
Sunday
12 May
Training Log Week 9
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
46
Date

Monday
13 May
Tuesday Wednesday
14 May
15 May
Thursday
16 May
Time of Day
Distance/
Time Run
Average
Pace
Friday
17 May
Saturday
18 May
Sunday
19 May
Training Log Week 10
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
47
Date

Monday
20 May
Tuesday Wednesday
21 May
22 May
Thursday
23 May
Time of Day
Distance/
Time Run
Average
Pace
Friday
24 May
Saturday
25 May
Sunday
26 May
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
48
Date

Monday
27 May
Tuesday Wednesday
28 May
29 May
Thursday
30 May
Time of Day
Distance/
Time Run
Average
Pace
Friday
31 May
Saturday
1 June
Sunday
2 June
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
49
Date

Monday
3 June
Tuesday Wednesday
4 June
5 June
Thursday
6 June
Time of Day
Distance/
Time Run
Average
Pace
Friday
7 June y
Saturday
8 June
Sunday
9 June
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
50
Date

Monday
10 June
Tuesday Wednesday
11 June
12 June
Thursday
13 June
Time of Day
Distance/
Time Run
Average
Pace
Friday
14 June
Saturday
15 June
Sunday
16 June
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
51
Date

Monday
17 June
Tuesday Wednesday
18 June
19 June
Thursday
20 June
Time of Day
Distance/
Time Run
Average
Pace
Friday
21 June
Saturday
22 June
Sunday
23 June
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
52
Date

Monday
24 June
Tuesday Wednesday
25 June
26 June
Thursday
27 June
Time of Day
Distance/
Time Run
Average
Pace
Friday
28 June
Saturday
29 June
Sunday
30 June
Location

Weather
Conditions
Food
eaten in
previous
12 hours

Amount
of Sleep
(night
previous)
How I felt
(1-Awful
12 Haile
Gebrselassie)
Weight
(End of
Week)
Resting
HR (End
of Week)
53
(The night before the big race)
Race bag checklist for June 29th 2013
Racing trainers with chip already laced in.

Travelling trainers
Racing kit with socks, shorts and running top
Race number pinned on to front of running vest securely
Top to wear to race (optional)
Fresh shorts and shorts to put on after race
Towel
Hat (Optional)
Sunglasses (Optional)
Running Watch
Energy gels
Bottle of water
Phone
Money
Vaseline to prevent chaffing
This booklet
KL Marathon Information Programme
54

Training Booklet

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Training Booklet

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Run For A Reason

Warming Up and Cooling Down

Beginners Full Marathon Training Program

Intermediate Full Marathon Training Program

Beginners Half Marathon Training Program

Intermediate Half Marathon Training Program

Beginners 10K Training Program

Intermediate 10K Training Program

Running sessions explained

Using Heart Rates for Training

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

Chapter 3 - Nutrition and Hydration

APPENDIX 1 - 16 Week Training Log

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

Remember, training for a running race, especially a marathon is a serious

Official running coach of the Standard Chartered KL Marathon 2013

Warming Up For A Run

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

2) Now do some DYNAMIC STRETCHING. This is stretching with

High Knee Walk/Jog

High Knee Kick

Alternate between both legs.

Now do it with a slow jog. Do 10 reps on each side.

and keep your abdominal muscles tight.

Do 5 repetitions of this exercise.

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

3) Now you can begin your session.

Cooling Down After A Run

muscle, discomfort or pain.

your cool down.

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

I would recommend the following static stretches for

From the previous position, bend forward to lower

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

F. Hip And Lower Back

Lie on your side with both legs bent in running position.

GREAT RUNNING QUOTES

PROGRAM (to begin on Monday 11th March)

For pace indicator,

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

FULL MARATHON 16 WEEK BEGINNERS

E Easy (you can talk quite comfortably all the way)

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

GREAT RUNNING QUOTES

Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought

PattiSue Plumer, U.S. Olympian

PROGRAM (to begin on Monday 11th March)

For pace indication,

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

FULL MARATHON 16 WEEK INTERMEDIATE

40 mins 130 mins

E Easy (you can talk quite comfortably all the way)

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

STRUCTURED FARTLEK 17 mins warm up, then the following;

PROGRAM (to begin on Monday 11th March)

16 (Taper) 30 mins (E)

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

HALF MARATHON 16 WEEK BEGINNERS

E Easy (you can talk quite comfortably all the way)

Standard Chartered KL Marathon 2013 - TRAINING BOOKLET

GREAT RUNNING QUOTES

John Bingham, running speaker and writer

PROGRAM (to begin on Monday 11th March)

For pace indication