These slides provide tips & techniques how to start running for and preparation for long distance race. I prepare it during the preparation for Bangkok Marathon 2012 within my organization. Feel free to drop any questions you may have. I deliberately removed the details training plan for full marathon - that's better in spreadsheet format.

1. 18.11.12
RUN F OR A RE A S ON
&G M a r a t h o n T E A M

2. …..Find your reason to run !

3. Your reason to run can be:
• I want to lose weight and be healthy
• I want to achieve something I haven’t done
before.
• I want to look and feel better with running.
• I want to find my soul mate during the run 
• I want to win 20,000 Baht competition
• Someone asked me to join
• It looks like fun
• …yours?

5. Define your goal!

6. There are 5 racing route that you can participate:
 Micro marathon 1.5 km
 Micro marathon 4.5 km
 Mini marathon 10 km
 Half marathon 21.1 km
 Full marathon 42.2 km
Remember! Aiming high, but be realistic!!

7. Goal Setting tips
• Consider your current situation
– New distance – forget about time, just finish it
– You have done it before – go for new PR
• Write your goal/commitment down and keep
it visibly.
• Share it to the world

9. create your training program

10. Physical training:

11. How to get started
• Put on a pair of comfortable shoes, and go for a
run!
• If you never run before
– Jog gently until somewhat out of breath, then begin to
walk.
– Resume jogging when you feel comfortable, walking
again if necessary.
– Finish by walking
• Focus your attention on time, not distance or
speed.
– A 15 min goal of combined jog-walk

12. How to get started (2)
• Keep your running diary or log
• A sample weekly schedule:
Mon Tue Wed Thu Fri Sat Sun
Rest Run Rest Run Rest Run Rest
• Repeat the same for 2nd week
• It’s better “undertrained” than “overtrained”
How fast should you be running?
“It doesn’t matter”

13. Run/Walk strategy
• What?
– Running at a comfortable speed you can talk
– Interspersed with a short walk break
• Why?
– Run and walk use different muscle groups
– Reduce risk of injury
– Even at race, walk break at water station
• How?
– Start with 5 min run, then 1 min walk (5/1)
– You can keep it at 5/1, or can increase it to 8/1, 10/1, 15/1 – It’s
personal choice.
– Reverse ratio can be used too!! – 1/5 (run 1 min, walk 5 min)

14. Stretching
Stretching before & after and warming up/cool
down are very important parts of training and
should not be overlooked. Follow 6 basic
stretching here:

15. Drinking
• Drinking helps:
– Prevents dehydration, replenishing your fluid
– Cool your body down
• When
– Before, During, and After
– During running session
• Before you feel thirsty
• For longer than 40 min / 5 km session
• Best – every 20 min or 2 km
• Sport drinks (Gatorade, mSport, etc)
– Required for longer than 10km session
– Replenish your electrolyte
• Logistics – try what’s work best for you

16. Runner’s Diet
• Eat a good balanced diet of proteins, healthy
fats, and carbohydrates.
• Stop “low carb” diet. You need fuel to run
• Eat before (1 hour), during (if long), and after
running.
• Eat good proteins after workouts to rebuild
your muscle

17. Bangkok Marathon
2012
• Race date: Nov 18, 2012
• Registration
– Group registration for P&G GO (give money to Joy)
• Deadline 19 Sep 2012
• Registration via Joy will get P&G t-shirt
– Individual can still registered directly to the organizer
• Fee will increase after Nov 5,2012.
Race type Now-Nov 5 Nov 6 - 17
Full marathon (42.2km) 800 1,200
Half marathon (21.1km) 400 600
Mini marathon (10km) 300 500
Micro marathon (4.5km) 200 300

18. Bangkok Marathon
2012
• Pick up race-kit (half & full marathon)
– Nov 16-17, 2012: 10am-7pm
–@
• Race date: Nov 18, 2012
Race type Start time
Full marathon (42.2km) 3:00am
Half marathon (21.1km) 5:00am
Mini marathon (10km) 6:30am
Micro marathon (4.5km) 6:20am
Race Map online: http://runkeeper.com/race/bangkok-marathon-12815/41471

19. 4.5 K training program
P&G Marathon Training Plan - Bangkok Marathon 2012 (18 Nov 2012)
Training Program: 4.5 Kilometers
Week of Wk Cnt Mon Tue Wed Thu Fri Sat Sun
15-Oct-2012 -5 15 min 3 km Rest 15 min Rest 25 min Rest
22-Oct-2012 - 4 20 min 3 km Rest 20 min Rest 35 min Rest
29-Oct-2012 - 3 25 min 3 km Rest 25 min Rest 30 min Rest
5-Nov-2012 - 2 25 min 3 km Rest 30 min Rest 45 min Rest
12-Nov-2012 - 1 20 min 20 min Rest 15 min Rest Rest Race!

20. 10 K training program
P&G Marathon Training Plan - Bangkok Marathon 2012 (18 Nov 2012)
Training Program: 10 Kilometers
Week of Wk Cnt Mon Tue Wed Thu Fri Sat Sun
1-Oct-2012 - 7 25 min 3.2 km Rest 30 min Rest 4.8 km Rest
8-Oct-2012 - 6 30 min 3.2 k m Rest 35 min Rest 45 min Race!
15-Oct-2012 -5 40 min 3.2 km Rest 40 min Rest 6.4 km Rest
22-Oct-2012 - 4 30 min 3.2 km Rest 35 min Rest 60 min Rest
29-Oct-2012 - 3 4.8k m 50 min Rest 35 min Rest 70 min Rest
5-Nov-2012 - 2 20 min 4.8km Rest 20 min Rest 75 min Rest
lite 20 min
12-Nov-2012 - 1 20 min 3.2k m Rest Rest Rest Race!
jog

21. Long Runs
• It’s core of the training plan – so, don’t miss it
• Endurance building
• Slower than usual – speed doesn’t matter
• Testing all logistics parts of your run
– Clothing
– Shoes
– Weather
– Eating / Drinking
– ipods
• After long runs
– Massage helps
– Change cloth

22. 21.1 km training program
Following is a recommended beginner half marathon training schedule. This schedule assumes
you have been running for at least four weeks and can run 30 minutes without stopping before
beginning the schedule.

23. Join our running groups
Day Yoo Jera
Mon Benjasiri Park 7am
Tue Benjasiri Park 5pm
Wed Capitol Club 7am
Thu Jatujak Park 6pm Benjasiri Park 5pm
Fri
Sat Jatujak Park 5am Suan rot fai – 6:30am
Sun Suan rot fai – 6:30am

24. Motivation training

25. "Now if you are going to win any battle you
have to do one thing. You have to make the
mind run the body. Never let the body tell the
mind what to do. The body will always give
up. It is always tired in the morning, noon, and
night. But the body is never tired if the
mind is not tired."

26. Tips
1 Find running partner(s).
2 Write your goal/commitment down and
keep it visibly.
3 Keep tracking of your training program and
progress.

27. 68 DAYs left

28. Nutrition training

29. Nutrition is critical while training for a marathon or half marathon. Carbs,
carbs, carbs! If you are on a low carb diet, then STOP. Carbohydrates provide
the fuel for runners. Load up!
Carbohydrates will provide glycogen and protein will help repair muscle
tissue. Men and women need to consume 2000-2500 calories each day.
During training, you will need to add 100 calories per mile you will be running
(or try the Caloric Needs Calculator). 65% of your 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.

30. Good Carbohydrates:
• Potatoes, yams, beans, peas, wheat bread, bananas,
macaroni, spaghetti, cereal, raisins, apples, bagels, syrup,
brown rice, corn, apples, carrots, root vegetables
Good Protein:
• Low fat milk, beans, green peas, lean beef, chicken, fish,
eggs, cheese, yogurt, nuts, peanut butter, cottage cheese,
tofu and soy products