15 WEEKS TO GO

• Training Programs – Week 2
• Training Tips
• Confirm emergency contact
• Bupa Great Edinburgh Run
• Don’t feel left out on race day
• Accommodation from £ 37.50pps 
• 2010 Marathon Merchandise
• Charity Places
• Thomas Story
• Tell us your Story
• Pick correct training schedule

TRAINING PROGRAMMES

Not sure which training programme would be best for you?  Then please scroll down to the bottom of this email to read the notes before picking the best one to get you round the marathon. You should ensure you are fit to participate in a running training programme before beginning.  A medical check up from a GP is recommended.

WEEK 2 – TRAINING SCHEDULE

Beginners Schedule

Mon	Tue	Wed	Thu	Fri	Sat	Sun
REST	30mins steady walk	REST	10mins brisk walk. 3x5mins easy run (1min walk rec). 10mins easy walk = 37mins	REST	15mins steady walk, 25mins easy run, 10mins steady walk = 50mins	REST

 

 

Improvers Schedule

Mon	Tue	Wed	Thu	Fri	Sat	Sun
20mins easy	REST	10min easy run. 15min steady run. 10min easy run = 35mins	REST	10min easy run. (Then 2min hard run, 3min easy run) x 4. 10min easy run = 40mins	REST	Run 60mins easy run.

Advanced Schedule

Mon	Tue	Wed	Thu	Fri	Sat	Sun
20mins easy running	40mins easy running	Rest or gym or swim ? including plenty of mobility.	50mins steady running	Rest	Run 10min, easy 20min steady, 10min easy	Run 1hr easy

TRAINING TIPS - JOIN A CLUB

Following a schedule is much easier if you have people to run with at least once a week. If you already run with a running club or jogging group you will know this!!  If you are not a member of a club, seek out fellow runners at work or check out the following sites scottishathletics.org.uk jogscotland.org.uk, englandathletics.org or welshathletics.org to find a running club or jogging group near you. They offer qualified coaches, experience and advice priceless camaraderie and welcome runners of all standards. Other sites you can visit are www.joggingbuddy.com or www.fetcheveryone.com

For all your specialist running gear go to Run and Become www.runandbecome.com

CONFIRM YOUR EMERGENCY CONTACT DETAILS

If you have been lucky enough to get a place in the Marathon, Scottish Half or Hairy Haggis Team Relay we need you to confirm your emergency contact details now. To confirm your emergency contact details please log on to ‘My Details’ at www.edinburgh-marathon.com/?my_details or click here. To log in you will need the email address and the password you created when you entered. After you log in just select the ‘Contact Info’ button at the top of the page.

Through ‘My Details’ you can also update your predicted time, running club and address details.

BUPA GREAT EDINBURGH RUN

Join in as thousands of runners of all abilities as they take part in the Bupa Great Edinburgh Run on Sunday 2nd May. 

The scenic 10km city centre route starts and finishes in Holyrood Park and will cross the Forecourt of the historic Palace of Holyroodhouse in a change to the 2009 course.

The event also includes a business challenge with a top prize of £1,000 donated to the overall winning company’s charity of choice. 

All the action from the Bupa Great Edinburgh Run will be televised live on five for 90 minutes.

There is also the chance to get the kids involved with the Bupa Junior and Mini Great Edinburgh Run for young people aged between 3 – 14 years. 

Join in, sign up at www.greatrun.org

DON’T FEEL LEFT OUT ON RACE DAY

Raise money for a great cause and be in with the chance to win £250 worth of ASICS products.

Hope for Children (HOPE) is a low-cost, no frills charity focused on Helping disabled, Orphaned, Poor and Exploited children in developing countries and in the UK.

Just raise as much as you can with our fundraising support, and in return you will receive:

• Training advice
• Post-race facilities including refreshments and a massage
• A Hope for Children professionally made running vest
• A chance to win £250 worth of ASICS products!

HOPE’s previous runner, James, has shared his experience with us:

“Running for Hope for Children is such an exhilarating experience! The cheering on the course was a real confidence boost and the support after the race rounded the day off in the best possible way. Thank you HOPE. It felt excellent to be part of a great team. Now I feel so amazing knowing that I have raised vital funds for such a worthy cause!”

HOPE ensures that 100% of all donations go directly to children and that you have fun raising it – imagine the difference you will make!

Contact Rachel on: rachelsimkin@hope4c.org
0844 7799 774
www.hope4c.org

The winner of the £250 ASICS prize will be drawn from all of our runners

ACCOMMODATION

If you are still looking for accommodation we have now partnered with a number of providers throughout the City.  We are holding allocations of rooms within 3 and 4 star hotels convenient to the race start and close to local city centre bus routes that have regular operating services from £ 37.50 per person sharing. We also have one and two bedroom self-catering apartments sleeping up to 4 guests. 

For those looking to pamper themselves we can offer a Country Retreat in lovely grounds. For accommodation rates and availability visit the Edinburgh Marathon website at www.edinburgh-marathon.com/?accommodation or click here. Alternatively you can contact our Hotel manager Bill Evans directly bill.evans@eventsinpartnership.com

ASICS 2010 EDINBURGH MARATHON MERCHANDISE

We have a select range of dual branded ASICS technical running gear for sale fully embroidered with the 2010 Edinburgh Marathon logo. To get more details or to find out more please visit our shop on www.edinburgh-marathon.com/?Shop or click on any of the products below.   You can also purchase your shuttle bus and relay tickets through our shop

ASICS Hermes Polo Shirt (Mens) £19.95	ASICS L/S Shirt (Mens) £21.95	ASICS S/S Shirt (Mens) £19.95	ASICS  Epic L/S ½ Zip top (Mens) £44.95
ASICS Stride L/S ½ zip top (Mens) £29.95	ASICS Dionysos ½ zip field sensor top (M) £39.95	ASICS Shorts (Mens) £19.95	ASICS S/S Shirt (Women's) £19.95
ASICS Electra L/S  ½ Half Zip Top (Women’s) £44.95	ASICS Knee Tight (Women’s) £23.95	ASICS Athena Field Sensor mesh top (Women’s) £34.95	ASICS L/S Shirt (Women's) £21.95

CHARITY PLACES

We have over 200 charities with guaranteed places in the marathon that would all love to have you running for them. Running a marathon for charity can be an immensely rewarding experience and the support and fundraising advice from the charities means that fundraising can be fun and exciting.  Visit the Edinburgh Marathon website to enter for charity or click here. 

Entries are also available for the Scottish Half Marathon and the Hairy Haggis Team Relay.  The Team Relay entries are limited to the first 1,200 teams and entries to the Scottish Half are also on a first-come, first-served basis so if you don’t want to miss out please visit www.edinburgh-marathon.com now. You can also enter the team relay for charity and split the marathon distance and fundraising between your team.

THOMAS STORY

My son was born on 29th August 2009 at the Princess Royal Maternity in Glasgow at 6 pounds and 4 ounces. Cameron seemed fine at first but it became apparent to his mother and myself that things seemed strange that by the time he was 3 weeks old he was eating 5 ounces of milk and always seemed hungry. As new parents we put this down to him being like his daddy (a hungry man) until we had some devastating news from our Health visitor.

Cameron had been diagnosed with Cystic Fibrosis which is a chronic lung condition; this was diagnosed as a result of the Guthrie test. As you can imagine upon hearing the news his mother Nicola and myself where distraught and inconsolable. The information we had through our own knowledge told us that this was a life shortening condition and that our son would not live by his teens.

We attended Yorkhill hospital to see the consultant who gave us encouraging news about the condition and that the predetermined ideas we had where dated and not in line with current stats and that suffers lived into their late 30's and early 40's. They advised us to contact the Cystic Fibrosis Trust for further information and support and although still in shock we contacted then that night

The helpline phone was answered by an amazing person that showed so much compassion and empathy and they sent us out some detailed yet simple to understand iwww.justgiving.com/thomas-hughes15nformation to read through at our leisure. This helped allay our fears slightly as the outlook is so different and positive from what I knew before.

They have also been instrumental in orchestrating new Gene Therapy research to halt the 90% of deaths by Cystic Fibrosis carriers caused by lung failure. This has given Nicola and I much hope for our son's future.

They also employ specialist CF advisors who are wonderful people that suffer from Cystic Fibrosis that advice on current treatment and also help shape treatment of the future.  My life has gone from a very dark, devastating place to one with light and hope shining brightly and it is thanks to the work that the Cystic Fibrosis Trust and also Yorkhill Childrens Hospital have done.

This is why I have chosen to run the marathon and raise as much as I can to help my son and every Cystic Fibrosis suffers future standard of living and hope to live into late adulthood and beyond.

To sponsor Thomas please visit www.justgiving.com/thomas-hughes15

TELL US YOUR STORY

Have you a story to tell about why you are running the marathon or scottish half marathon? If so, please tell us about it and we could help you highlight your story in our eNewsletter. The eNewsletter currently goes out to over 40,000 members.  Local newspapers are always wiling to highlight stories and it could help you raise funds for your charity. Click here or email us at adele@gsi-events.com with your story.

TRAINING PROGRAMMES – WHICH IS BEST FOR YOU

Not sure which training programme would be best for you?  Then please read these notes before picking the best one to get you round the marathon.  

Beginners – This schedule is for you if you are new to marathon running and are aiming for completion.  You should be able to run for 30 minutes non-stop prior to starting this programme.

Days of running are not specified to enable you to fit the runs to your own needs and situation.  It is advised to spread the days of activity out during the week.  For example, Day 1 Tuesday, Day 2 Thursday, Day 3 Saturday.

Improvers – This schedule is for you if you are able to run for 60minutes without stopping and plan to run four days a week in your marathon training.

Days of running are not specified to enable you to fit the runs to your own needs and situation.  It is advised to follow a run day with an easy day or rest day.  For example, weekly run days could be, Day 1 Monday, Day 2 Wednesday, Day 3 Friday, and Day 4 Sunday.

Advanced – This schedule is for you if you run regularly and have the experience of longer distance running.  It includes 5 or 6 runs per week.

Monday is an easy running day for active recovery after the weekend effort.  Tuesday is an ‘interval day’ intended to develop your speed endurance and tempo/threshold running.  Wednesday is about developing core and leg strength if you can get to the gym for active recovery through swimming.  Thursday is for steady running and just putting in the miles.  Fridays are for rest.  The weekend is for building stamina and strength to help you go the distance and practice your race day pace and hydration strategies.

Please note: you should ensure you are fit to participate in a running training programme before beginning.  A medical check up from a GP is recommended.