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Born To Run, Tralee Marathon Club Couch to 42k Program
Mon, 5 Sep 2016, 18:30
The Born to Run, Tralee Marathon Club Couch to 42k Program is designed to enable beginners and novice runners to take up the sport of running with the aim of completing a Marathon at the end of the program. Not sure if you want to run a marathon??? This is not a problem, follow the program to your target milestone, if at that point you decide to set a new target feel free to continue with the training program. The main aim of this program is to enable people to take up running in a fun and enjoyable environment.
The program consists of a number of segments. Each segment ends with a milestone distance: 5k, 10k, 21k(half-marathon) and 42k (full-marathon). Many past participants started with the aim of completing a 10k and continued with the program to the point at which they completed their first marathon, then continued to complete a 100k ultra-marathon a few months later. None of these people are super professional athletes but rather they are ordinary people, just like you who dicided to try this program.
The first two segments consist of alternating between walking and running. Initially starting with 5 mins walking and 5 minutes running (slowly) for the duration of the session. As the weeks pass by the running sections will become longer in duration and you will start to hit the milestone distances. These sections will consist of 4 training sessions per week (evenings mid week) These sessions will be time based activities and not distance orientated.
The remaining sections will see you gradually and sustainably stretch out your running distance until you are running distances you can't even dream of right now. These sections will consist of 5 training sessions per week; 4 evenings mid week and 1 morning session at the weekend. These session will move to being distance orientate, but do not get scared, mid week distances are "short" and the weekend "long" run will over time bring you closer to your targets. Some weeks will have "step back" weeks for the "long run" to allow the body recover and adapt.
The schedule for each week is posted on the Born To Run, Tralee Marathon Club Facebook Page the prceeding weekend.
Sessions start sharply at the times indicated on the schedule posted, please arrive at least 5 minutes before the scheduled start time to prevent disappointment .
In the event of change or cancellation of a scheduled session, this will be posted on the Born to Run, Tralee Marathon Club Facebook Page as soon as practicably possible by the page admin.
In the event of an orange or red weather warning being issued by MET Eireann for the time and location of the session, the said session will be cancelled automatically irrespective how how local conditions seem. This will be posted on the Facebook Page as soon as practicably possible. Feel free to send a message to the page if you spot such a warning being issues or if you have any questions about anything.
The club has lots of members who have completed many marathons and these members will be present during the program to help encourage you, answer any questions you may have, offer their experience to you. If you have any doubts about your ability to complete the program talk to any member of the club and they'll tell you they felt the same when they were in your situation but they proved themselves wrong.
This program costs €0 and just some of your time. We have 24 hours in every day, can you sacrifice some tv time to complete new goals, can you give yourself permission to dare greatly?
*Training is free, entry to any events is subject to the participant taking sole responsibility for this entry themselves. This program is NOT an entry to any event such as the Tralee International Marathon etc and is solely a training program*
Waiver & Conditions of Participation
By registering or taking part in any training associated with this program or Born to Run, Tralee Marathon Club you acknowledge agreement to the following:
In consideration of this entry, I hereby release Born To Run, Tralee Marathon Club, the officials of this program and any and all groups, people, and facilities connected with the Born to Run, Tralee Marathon Club Couch to 42k Program and any other Born to Run, Tralee Marathon Club activities/events/programs for any and all injuries or loss/damage of property incurred to me or by me or any acts or omissions by any organization, or individual that take place during said programs/events/activities. I further certify that I am physically and medically able to participate in this program, and have sought guidance from a medal professional in relation to participation in such a program and received information indicating that I am medically and physically fit to participate. I hereby grant full permission to any and all of the forgoing to use any photos, videotapes, motion pictures, and recordings or any record of this program. I agree that I am responsible for my own welling and care at all times, and will exercise due care to safeguard my own safety and will follow all laws in relation to using the road and road safety. I am solely responsible for the provision and use of any and all safety equipment necessary for ensuring my own safety, including but not limited to high visibility vest and head torch and will use such safety equipment in due consideration of my own safety and the safety of other road users. I understand that my Failure to adhere to the rules of the road, use of necessary safety equipment may result in being asked not to participate in that particular session out of due respect and concern for the safety of all road users. Where footpaths are present I will utilise these while simultaneously exercising consideration and respect for other pedestrians. This program is NOT an entry to any external event such as the Tralee International Marathon.