30 for 30! Brighton Marathon Training

We are assembling a team of 30 runners to mark 30 years of the Bhopal Disaster in 2014.

It was on a cold December night in 1984 that the citizens of Bhopal began running for their lives, from a deadly leak of toxic gas, and many of these people haven’t known an hour of comfort since.

They have endured a 30 year marathon of pain and suffering. Our runners ‘only’ have to manage 26.2 miles!

The marathon training plan below comes courtesy of MarathonRookie.com We can’t take any responsibility for the advice here but this programme looks to have some useful information about all aspects of training. However, we’d strongly recommend that you take a look at other programmes to see if there are alternative methods and/ or better advice elsewhere:

Marathon training will be challenging, but should be fun and enjoyable. Finishing a marathon is an accomplishment that less than 1% of people in the world can say they have achieved. You are about to be one of them!

Are you a beginning runner? Already a runner? Haven’t run in a long time? Either way, you can finish a marathon. Learning some of the basics will help you get started.

Motivation:

Building mental stamina is essential. It’s one thing to be motivated to begin training. It’s another to stay motivated every day. Naturally, we think running a marathon will not be easy. Even so, many finishers say it was even tougher than they thought. Staying motivated and developing the proper mindset is key to enjoying training and crossing the finish line with a smile on your face.

Goals:

Finish time goals, weight loss goals, “just finish” goals…we all have a reason(s) for wanting to run a marathon. If your only goal is to lose weight, good luck. You’re likely to quit. You are likely to quit just like so many people who join health clubs each year for the same reason only to stop going after seeing little results in little time. You must have the right goals and reasons for running in order to be successful.

Wear the right gear:

Treat your feet to a good pair of running shoes (or three!). Running shoes will be the most important piece of gear. Shoes are designed to fit feet with different arches, pronation, and more. Visit a local specialty running store to find the best shoes for your feet.

Click for Nutrition Advice:

Carbohydrates provide the fuel runners need. During marathon training, 65% of your total 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. Be sure to get the nutrition you need to keep you strong and allow for adequate recovery.

Recovery:

Obviously, it is important to run as marathon training, but recovery is equally important. You should not run every day. Your body needs to rest between runs so it can recover from one run to the next, getting stronger between each run. Nutrition and eating the right foods at the right time also play a vital role in recovery. Take recovery days equally as serious as your running days.

Click for Hydration Advice:

On runs of an hour or more, carry fluids with you and consume 6-8 oz. every 20 minutes. During pre-training and marathon training, weigh yourself before and after each run to Rehydrate and get your body weight back to the weight it was before the run by drinking water or sports drink within the first hours after the run.

Click for Advice on Avoiding Injury:

Use your non-running days to rest and recover. Ice down any soreness, particularly in knees or shins (most common) four times per day for 15-20 minutes. Injuries often sneak up without warning. Doing all the right things right will minimize your chances of injury.

Pre-Training:

Before you begin marathon training, you should be able to run for at least 30 minutes without stopping. Distance is not important right now. You just need to get your body used to running.

Combinations of run/walks are great to use during pre-training because they ease your body into the exercise and minimizes the chance of experiencing a running injury.

Training:

Your mileage should gradually increase each week with your longest run being 18-20 miles. You should then taper off in the final weeks leading up to the marathon to allow your body to recover from training and so you will be strong on marathon day. Having a 20-mile run under your belt will give you a major psychological advantage on marathon day.

Following is a suggested beginner marathon training schedule. The schedule assumes you have been running for at least 6-10 weeks at can run for at least 30 minutes without stopping (See 26-week schedule).

 Marathon Day:
Tapering in the final weeks before the marathon will help your body recover from marathon training and be strong for your big day. You will also want to carbo-load the week leading up to the race. Given the atmosphere at most marathons, you will likely feel full of adrenaline after leaving the starting line. Remember though, marathons are about endurance and pace is critical. Maintain pace to save everything you have left for your big finish!

16-Week Marathon Training Schedule
Week   Mon   Tue   Wed   Thu   Fri   Sat   Sun    Total
1   3 Rest     4     3   Rest     5   Rest      15
2   3 Rest     4     3   Rest     6   Rest      16
3   3 Rest     4     3   Rest     7   Rest      17
4   3 Rest     5     3   Rest     8   Rest      19
5   3 Rest     5     3   Rest     10   Rest      21
6   4 Rest     5     4   Rest     11   Rest      24
7   4 Rest     6     4   Rest     12   Rest      26
8   4 Rest     6     4   Rest     14   Rest      28
9   4 Rest     7     4   Rest     16   Rest      31
10   5 Rest     8     5   Rest     16   Rest      34
11   5 Rest     8     5   Rest     17   Rest      35
12   5 Rest     8     5   Rest     18   Rest      36
13   5 Rest     8     5   Rest     20   Rest    38
14   5 Rest     8     5   Rest     9   Rest      27
15   3 Rest     5     3   Rest     8   Rest      19
16   3 Rest     3     Walk 2   Rest     26.2   Rest      34.2

Click for Printable Schedule (PDF)
Click for Training Journal

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We believe Dow & DuPont must finally accept responsibility for Bhopal. Until then, The Bhopal Medical Appeal funds two award-winning clinics in the city. Both offer free, first-class care to victims of the gas disaster or the ongoing water contamination. The survivors have nowhere else left to turn – please help if you can.