Benidorm Marathon Tours                     SPAIN, November 2011

Benidorm Marathon and Half Marathon in Spain

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Places are now open for our Spring pre-marathon training holidays. The first to take place will be February. Package prices start from just £450pp for 7nights. Perfect training for  the London marathon, Edinburgh marathon, Paris marathon or the new Brighton marathon

When marathon training, most beginners are training three times week, running the same route and twice round, on Sundays. A half marathon is 13 miles and a full marathon 26miles, this base stamina building is fine but a marathon or half marathon training schedule must include both speed and endurance training, if you wish to compete and not just complete, your marathon event.

Many marathon runners believe the more miles they run during their training, the better. It is quality not quantity in any training schedule, follow this advice and improve your PB.

Running is a high impact sport, endurance / marathon training can put an immense amount of pressure on the body, to minimise such pressure, many runners “cross train”, which may include cycling or swimming. Variation is the key to any good training schedule and will improve your endurance and speed for your marathon event. Interval training will improve you faster than any other type of training. Although your intervals may differ, as you are training for a marathon as opposed to a middle distance runner the theory is the same. The length of the interval, rest period and number of reps, may all be tailored to a specific training event, whether this is a marathon or a 1500m schedule.

Benidorm Marathon > training and weights

All over body conditioning and core stability are of paramount importance, if you are to achieve your target and should be included in any training schedule. You do not want to increase body mass as such, so only light weights with high repetitions is necessary. This will help you in the later stages of your marathon as you will have more endurance, which is what all runners need to compete in a marathon.

1984 First Olympic Marathon for women / Los Angeles 1981 First London Marathon 1908 The Marathon distance becomes 26 miles and 385 yards 1897 The first City Of Boston Marathon

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Benidorm Marathon & Half Marathon. Race accommodation and weekend packages...

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London Marathon UK - Past Winners

The fastest British athlete to win the London Marathon is Steve Jones in 2:08:16 He is the only British athlete to go under 2:09 although Hugh Jones and Mike Gratton both won, they were both outside 2:09. The most recent win by a male is back in 1993, by Eamonn Martin and no other UK male athlete has won the “London” since. Paula Radcliffe however has managed to save the day, by not only winning the London Marathon twice, but holding the Women’s World Record at 2:15:25.

                        Warm Weather Training in Europe                              For your Benidorm Marathon 2007

Training in the UK for the London Marathon will usually start in the cold wet winter months. Running holidays offer marathon training & warm weather training camps for endurance runners, from beginners to veterans. So why not escape the wet UK and enjoy some warm weather training in the sun.

We must all structure our training around our present commitments. Unfortunately it does not suit all runners to do marathon training in the morning. You may find that you have to train twice a day or cycle to work in an attempt to train enough for your premier marathon. You will need a longer run once every ten days or so, although the majority of runners use Sunday for that longer training run. Training a different set of muscles on different days of the week is the key to running often. Do different types of run, vary what you do, you will be less liable to over train and less prone to injury.

Benidorm Marathon > Which fuel and why you need it?

Your body needs preparing with the fuels you need for your marathon and training. Although your body is liable to have more than enough energy to finish a marathon, you would be well advised to store additional carbohydrates within your body; an easy way to do this is to load up over a number of days before the marathon. There are many sports drinks on the market, try various brands, to find one you like, and test this while training in the months prior to your marathon. There are a number of foods which you may wish to try, on the months before the big day. Many runners take on foods such as Banana’s or jelly babies during races. You must experiment with different food and drink, remember a little often.

Build up the miles for your Benidorm Marathon

You should have a number of varied runs around your area, the length of which being dependant on your fitness level. Having a number of runs will help stop any monotony, which you will have over the coming months of marathon training. Remember though, that when you first start, it is not the number of miles covered but the time on your feet. The surface which you run on will have a direct impact upon your effort and speed, whether this is road, track, or trail running. Running is a high impact sport, especially marathon training and the mileage runners tend to put in. Trail runs through forests and nature trails are far more forgiving on the joints and are of course more scenic. A track is a must, for any speed or interval work.

MarathonTips

◊	Buy a good quality running shoe, from a specialist running shop. Many have running machines and they can assess how you run and give appropriate advice.
◊	Build up your training programme progressively
◊	Remember it is time running not distance covered, when you first start.
◊	Have achievable goals and objectives, keep them realistic.
◊	If you introduce anything new say, speed or interval training into a programme, reduce the overall mileage in that week.
◊	Always stretch before and after running, introduce Yoga, into your programme.
◊	If you are tired Rest, it does not matter what it says on your training programme.
◊	Any injury, get professional advice.

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Marathon History

The Marathon has a proud history and is steeped in tradition. History records that in 490 BC a soldier named Pheidippides covered the distance from a battlefield near Marathon in Greece, to Athens in order to bring the news of a Greek victory over the Persians. At the end of this historical run he collapsed and died from the exertion.

The legend of the soldier was honoured in 1896, with a race from Marathon Bridge to the Olympic stadium in Athens, the run being the final event of the games.

Twenty-five runners lined up on that day, April 10th 1886, upon Marathon Bridge. The Greek, Spiridon Louis, a postal worker from the village of Marusi, did not disappoint. The enthusiastic crowd was waiting at the Panathenaic Stadium when he won the 24.85 mile race in a time of 2 hours 58min 50sec. He finished 7 minutes before the next competitor.

The Marathon as an event was now born. The first running of the now-famous Boston Athletic Association marathon's date was chosen to commemorate the famous ride of Paul Revere, remarkably similar in distance to the Marathon course as well as the fact that he also carried a message. The 24.7 mile course was from Metcalfe's Mill in Ashland, Mass to Boston's Irvingston St. Oval and was completed by 8 of the fifteen starters, with John J. Mc Dermott winning in a time of 2hrs 55min 10sec.

One could argue that the first London Marathon was in 1908, and you would not be wrong, but this was not repeated in 1909. Why? Because the 1908 London Olympic games hosted the first London Marathon.

The distance was changed to 26 miles so that the event could finish in front of the royal box. It took another 16 years before the distance of 26.2 miles was introduced in Paris for the 1924 Olympics. This was the first time the Marathon was run over this new distance, but not the last.

A Marathon Plan for the beginner

This may be your first Marathon. Or maybe you are training for the Flora London Marathon or a Marathon local to you. You may be running for charity, but what ever motivation you have, this schedule will help.

Whichever Marathon you start, you have to finish and we do not want to see you "drop" over the finishing line. This schedule should certainly help you to finish and still be feeling good.

	Week One	Week Two
Monday	Rest	Rest
Tuesday	20 minutes jog	20 minutes jog
Wednesday	Rest	Rest
Thursday	20 minutes jog	30 minutes jog
Friday	Rest	Rest
Saturday	20 minutes jog	25 minutes jog
Sunday	5 mile jog or walk	90 minutes alternate walk and jog

	Week Three	Week Four
Monday	Rest	Rest
Tuesday	20 minutes jog	20 minutes jog
Wednesday	20 minutes jog	20 minutes jog
Thursday	20 minutes jog	20 minutes jog
Friday	Rest	Rest
Saturday	3 mile jog	30 minutes jog
Sunday	7 to 8 mile walk and jog	10 mile walk and jog

	Week Five	Week Six
Monday	40 minutes run	45 minutes run
Tuesday	20 minutes jog	20 minutes easy
Wednesday	30 minutes steady and 6 x 1 minute fast, 2 minutes between each	30 minutes steady including 6 x 1 minute fast, 2 minutes between efforts
Thursday	20 minutes jog	5 minutes easy, then 10 to 15 minutes brisk, 5 minutes jog
Friday	Rest	Rest
Saturday	40 minutes jog	20 minutes steady
Sunday	75 minutes walk and jog	12 miles walk and jog

	Week Seven	Week Eight
Monday	Rest	Rest
Tuesday	2 miles warm up, 6 x 1000 with 3 minutes jog recovery	2 miles warm up, 6 x 1000 with 3 minutes jog recovery
Wednesday	30 minutes easy	20 minutes easy
Thursday	Warm up, then 2 miles timed run, then warm down	45 minutes easy
Friday	20 minutes easy run	Warm up then 2 x 1 mile timed, then warm down
Saturday	Rest	Rest
Sunday	10Km race	10Km race

	Week Nine	Week Ten
Monday	Rest	Rest
Tuesday	2 miles warm up, 6 x 1200 with 3 minutes jog recovery	2 miles warm up, 6 x 1200 with 3 minutes jog recovery
Wednesday	45 minutes easy	45 minutes easy
Thursday	Warm up, then 2 miles timed run, then warm down 5 miles	Warm up then 3 miles timed, warm down 5 miles
Friday	30 seconds hill jog down recovery x 15	30 seconds hill jog down recovery x 15
Saturday	Rest	Rest
Sunday	15 mile jog and walk	half Marathon race

	Week Eleven	Week Twelve
Monday	Rest	Rest
Tuesday	45 to 50 minutes cross country	20 minutes very easy
Wednesday	30 minutes easy	Warm up, then 3 x 1 mile timed with 5 minutes recoveries
Thursday	Warm up, then 2 miles timed, 5 miles warm down	45 minutes steady
Friday	30 minutes easy	30 second hill jog down recovery x 15
Saturday	Rest	Rest
Sunday	10 mile race	Jog 18 miles, take it easy

	Week Thirteen	Week Fourteen
Monday	Rest	Rest
Tuesday	30 minutes easy	20 minutes jog
Wednesday	1 hour cross country	Rest
Thursday	Warm up, then 3 miles timed, 5 miles warm down	20 minutes jog
Friday	Rest	Rest
Saturday	20 minutes easy	20 minutes jog
Sunday	75 to 90 minutes easy	RACE DAY

Start the long runs at the weekends as soon as possible and build these up to about 90 minutes. Variation is the way to build up your endurance - not just long runs but repetitions as well tempo running and some hill work.

London Marathon

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