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December 5, 2021
Reggae Marathon Goes Virtual
November 13-December 5, 2021

Training

The links below are provided as information about training for a marathon or half marathon and 10K. We make no recommendations. You will find useful training suggestions and tips regardless of your level of fitness. Get ready for a fun and life changing experience!

Run the Half-Marathon

This training program is designed for beginners. The beginner is defined as someone who has not run in a very long time or has never run before, but is able to walk at least one or two miles. If you are over the age of 35 and are 30 lbs or more overweight, it is a good idea to see your doctor before starting this program.

This is a 12 week training program which starts with base building and progresses slowly building your endurance thus enabling you to complete the distance. As beginners you may find it an awesome and overwhelming challenge, but taking short regular walk breaks will make your goal to run a half marathon (13.1 miles) achievable and with little risk of injuries. I recommend a 5:1 run/walk interval. That is, run for 5 minutes then walk for one minute and continue this pattern for the entire run.

Yes, YOU CAN RUN the Reggae Half Marathon!

Run Training

Run/Walk

The recommended run/walk combination is to run 5 minutes and walk 1 minute. You are to continue this pattern for the entire run. As you get fitter, gradually increase the length of your running time to 9 minutes and walk 1 minute. If, because of your fitness level, you elect to run continuously, you should start out at a pace that you can hold for the entire run. That is, run for 5 minutes then walk for 1 minute.

Running Pace

Your running pace for the training run should allow you to carry on a conversation while you are running.

Walk – The walk interval should be done at your normal walking pace, not a race walking pace.

Easy Runs – This is slower than your normal running pace. You may opt to walk on these easy run days.

Missed Runs

Do not try to make up for missed runs. If you miss a training run or a long run just pick up where you left off. However, if you miss more than a week of training after the base building period, reduce the number of miles you run when you return by 25% and build back up gradually.

Skill Training

Cross Train

One to 2 days of strength training per week is recommended but swimming, walking or riding are also good cross training activities to do on days when you don’t run.

Hill Work

Hill work is optional for the inexperienced beginner. This type of workout strengthens your legs and is helpful in the event that there are hills on the course of the race. Select a hill with a moderate grade, which is about 400 to 800, meters long. Start by running 2 hills and increase by one every week to 6 or 7 hills. Try to maintain your normal running pace, as this will translate into a harder workload that is necessary to build strength. Do not be tempted to race down the hill as this will increase your chances of becoming injured. Run slowly or walk down the hill.

Speed Work

Speed work is not recommended for the inexperienced beginner. However, after completing the base training portion of the program and you are free of any injury, the more experienced runner may be challenged to do speed work. Start with 3 x 400 meters and increase by one on each successive speed workout day to a maximum of 8 x 400 meters. Do not run the 400’s at an “all out” pace. Take your normal 1-mile pace (including the walk breaks) and subtract 2 minutes then divide by 4 to estimate the speed at which you should run the 400’s. For example, if it takes you 12 minutes to run 1 mile then you should run a 400 in 12-2 = 10/4 = 2.5 minutes. Remember this is just a guide to guard against running too fast and increasing your risk of injury. Walk for 3 to 4 minutes between each speed interval.

Maintenance

Stretching

Gentle stretching is strongly recommended before and after a run. Stretching helps to prevent injuries.

Hydration

Training in a hot climate is a potentially dangerous practice if proper hydration is ignored or overlooked. Dehydration will also affect your performance. Drinking too much water is also problematic, so here are some guidelines to help you maintain a healthy balance.

  • Drink 2 cups cool water about 2 hours before competition or training. Follow this by drinking 1 to 2 cups fluid 15 minutes before the run/race.
  • Drink 4 to 6 oz (1/2 to 3/4 cup) of cool water, diluted fruit juice or sport drink every 10 to 15 minutes during your run or race.
  • After your run or race weigh and replace every pound of lost weight with 2 cups plain water or sweet-tasting beverage. Avoid caffeine-containing beverages, alcohol and coconut water before and during the race or run.
Rest

This is a very important part of your training program, which must not be ignored.

Equipment

Your most important piece of equipment is properly fitting running shoes. The shoes must be designed for running (not cross trainers) and have a balanced sole at the heel. When purchasing shoes, wear the type of socks you will be training in. A guideline to use for proper fit is to have enough room – the width of your thumbnail – between the tip of your big toe and the tip of the shoe. Clothing is to be loose and comfortable and not cause irritation.

Walk the Half-Marathon

A Half Marathon is a great way to increase your fitness, push past a plateau, learn what your body is capable of doing and challenge yourself. Running a Half Marathon may seem impossible at the moment but with the right training program it is doable.

A good way to get started is to walk a Half Marathon. We invite you to walk the Reggae Half Marathon by trying this 12-week training program.

Yes, YOU CAN WALK the Reggae Half Marathon!

Walk Training

Basic Training

Walk at a comfortably brisk pace. You should be able to carry out a conversation with a little bit of effort.

Walk Drills

Practice this drill after your 30, 40 or 50-minute walk: increase your speed to a challenging pace for 30 seconds. Follow with 1 minute of easy walking. Repeat four times, and then cool down.

Cross Training

Do any activity that works your legs in a different way than walking does such as bicycling, swimming, yoga.

Training Program

Program adapted from Marathoning for Mortals: a Regular Persons Guide to the Joys of Running or Walking a Half Marathon or Marathon by John “The Penguin” Bingham and Jenny Hadfield (MA, CPJ, Rodais Inc 2003). This program is offered by Reggae Marathon only as a guide.

Run the 10K

This training program is designed for beginners. The beginner is defined as someone who has not run in a very long time or has never run before, but is able to walk at least one or two miles. If you are over the age of 35 and are 30 lbs or more overweight, please see your doctor before starting this program. To safeguard your health, never radically increase the amount of exercise or drastically change diet and other health elements.

This is a 10 week training program which starts with base building and progresses slowly building your endurance thus enabling you to complete the 10K (6.2 mile) distance. Start by alternating running and walking from the beginning of each run. Jog one to two minutes then walk two to three minutes. As your training level increases you can adjust your run/walk ratio to running 5 minutes/walking one minute on your runs.

Yes, YOU CAN RUN the Reggae 10K!

Run Training

Run/Walk

The recommended run/walk combination is to run 5 minutes and walk 1 minute. You are to continue this pattern for the entire run. As you get fitter, gradually increase the length of your running time to 9 minutes and walk 1 minute. If, because of your fitness level, you elect to run continuously, you should start out at a pace that you can hold for the entire run.

The walk interval should be done at your normal walking pace, not a race walking pace.

Running Pace

Your running pace for the training run should allow you to carry on a conversation while you are running. This means that you should be exerting yourself at a low enough level that you can talk. It’s okay to take deep breaths between sentences, but you don’t want to “huff and puff” between every word.

  • Walk – The walk interval should be done at your normal walking pace, not a race walking pace.
  • Easy Runs – This is slower than your normal running pace. You may opt to walk on these easy run days.
Missed Runs

Do not try to make up for missed runs. If you miss a training run or a long run just pick up where you left off. However, if you miss more than a week of training after the base building period, reduce the number of miles you run when you return by 25% and build back up gradually.

Skill Training

Cross Train

One to 2 days of strength training per week is recommended but swimming, walking, spinning or cycling are also good cross training activities to do on days when you don’t run.

Maintenance

Stretching

Gentle stretching is strongly recommended before and after a run. Stretching helps to prevent injuries.

Hydration

Training in a hot climate is a potentially dangerous practice if proper hydration is ignored or overlooked. Dehydration will also affect your performance. Drinking too much water is also problematic, so here are some guidelines to help you maintain a healthy balance.

  • Drink 2 cups cool water about 2 hours before competition or training. Follow this by drinking 1 to 2 cups fluid 15 minutes before the run/race.
  • Drink 4 to 6 oz (1/2 to 3/4 cup) of cool water, diluted fruit juice or sport drink every 10 to 15 minutes during your run or race.
  • After your run or race weigh and replace every pound of lost weight with 2 cups plain water or sweet-tasting beverage. Avoid caffeine-containing beverages, alcohol and coconut water before and during the race or run.
Rest

This is a very important part of your training program, which must not be ignored.

Equipment

Your most important piece of equipment is properly fitting running shoes. The shoes must be designed for running (not cross trainers) and have a balanced sole at the heel. When purchasing shoes, wear the type of socks you will be training in. A guideline to use for proper fit is to have enough room – the width of your thumbnail – between the tip of your big toe and the tip of the shoe. Clothing is to be loose and comfortable and not cause irritation.

Run the Marathon

Please note that the beginner is defined as someone who has not run in a very long time or has never run before, but is able to walk at least one or two miles. If you are over the age of 35 and are 30 lbs or more overweight, please see your doctor before starting this program. To safeguard your health, never radically increase the amount of exercise or drastically change diet and other health elements.

Yes, YOU CAN RUN the Reggae Marathon!

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