14 WEEKS TO GO

• Training Programs – Week 3
• Confirm your emergency contact details NOW
• Training Tip – How long should training runs be?
• Accommodation from £ 37.50pps
• HOPE: Don’t feel left out on race day
• Charity Places 2010
• Marathon Merchandise
• Franks Story
• Tell us your Story

TRAINING PROGRAMMES - WEEK 3

Beginners Schedule

Improvers Schedule

Advanced Schedule

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.

TRAINING TIPS – HOW LONG SHOULD TRAINING RUNS BE?

The biggest question most beginning (and many experienced) marathoners have is: how long should my training runs be?

The answer, of course, varies for the individual person and their goals. Following our customized training plans will certainly help.  Training plans are however in many ways like a diet – some will work better than others and you need to get one that works for you.  
 
However, there are some general rules and suggestions. An elite marathoner might run over 100 miles per week while training for a marathon, but I'm guessing most of you are not in that category! In general, the important components in developing a marathon training program for most people are these:
 

• Gradually increase the overall weekly distance until two to three weeks before the marathon. Do not increase the total mileage each week by more than 10% in any week.
• Include one day of faster running or a speed session per week
• Include two long runs spread across the week, perhaps one midweek, the other on the weekend.
• The runs between your long runs do not need to be any longer than 3-6 miles.

At the beginning of your training program, those long runs could be 6 miles each. Gradually increase these until your two runs are closer to 12 and 18 miles. At this point you have built an excellent base.

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

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

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

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.

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

THOMAS STORY

I have been running for fun for several years and completed two 10 mile fun runs.  After the first one I thought I was done for but it was a hot day!  The second was run in more drizzly conditions and I finished with energy to spare and a faster time.  I had always thought about aiming for a marathon but never really taken it further.

Almost two years ago my son Rob and his partner Vicki had a baby girl, Darcey, who was brought into the world after only 30 weeks gestation.  Vicki had a problem with placental lakes which meant that Darcey wasn't receiving enough nutrients and oxygen.  The decision was made to deliver her early.  She was naturally very tiny and had to spend time in the Neonatal Intensive Care Unit at Southampton University Hospital.  She was a little fighter and has made excellent progress.  She is now running around all over the place causing the usual toddler mayhem.  She is also very quick so who knows, she may be a budding athlete!

I turned 55 last year and decided that I had to run a marathon at least once so spurred on by last years London Marathon I started training with that goal in mind.  I am aiming for a time under 4 hrs. The training is going well (apart from a lay- off for a few weeks due to the flu) but I didn't make it into the London Marathon, which is closest to where I live.  Not to be put off  I looked for another prestige race to run.  Edinburgh is such a lovely city so what better place to choose.  My wife has never visited it so we are going to take a long weekend in the City culminating in me running the Marathon.  I have chosen to raise money for the Neonatal Unit at Southampton Hospital to say thanks for the care they gave Darcey in the first few crucial weeks and also Tommy's so some of the money raised will go towards the support of other people affected by premature or still-birth and research into the causes of these conditions.

To sponsor Frank please visit http://uk.virginmoneygiving.com/FrankHird

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.