4 WEEKS TO GO
- Training Programs
- Training Tips – Dress Rehearsal Run
- Cancer Research UK
- Race Number and Final Instructions
- Last opportunity to buy Bus Tickets
- Stoats
- Greek Yogurt
- Still Need to Book your Accommodation?
- City Link - £5 Return Tickets
- Get Your GPS Tracker Now
- Order your Race Supplement Today
- 2010 Marathon Merchandise
- Story
- Big Fun Run
- Tell us your Story
TRAINING PROGRAMMES
|
Edinburgh Marathon training plan – 4 weeks to go | ||||||||||||
|
W4 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun | |||||
|
B N E R S |
Rest |
40min run easy |
Rest |
10min easy run, 40min ‘tempo’ run. Faster than your
marathon |
Rest |
5min
brisk walk, 1hr easy run, 5 min brisk walk, 1hr easy run, |
Rest | |||||
|
I M P R O V E R S |
30mins easy running |
Rest |
15min easy, run 40mins at ‘marathon race pace’. Run 15min
easy |
Rest |
Run
15min easy, (8min fast, jog 2min easy. Repeat 4x) Jog
15min |
Rest |
Run
3hrs easy. Practice your fuelling and hydration strategies. Wear the kit
and running shoes you plan to complete the marathon in to check they are
comfortable | |||||
|
A D V A N C E D |
20mins easy |
Run
10min easy. Run 50min at marathon ‘race pace’, then
run |
Rest
or gym or swim ?
including plenty of mobility. |
Run
15min easy. (Run 8minutes fast. 2min easy jog. Repeat
4x) |
Rest |
40mins easy |
Run
30mins easy, 60mins at marathon pace, 30mins easy. =
2hours | |||||
|
|
| |||||||||||
|
Scottish Half Marathon training plan – 4 weeks to go | ||||||||||||
|
W4 |
Mon |
Tue |
Wed |
Thu |
Fri |
Sat |
Sun | |||||
|
B N E R S |
Rest |
4 x
400m with 90sec recoveries |
Cross train or 40 - 50min |
40
min relaxed or steady |
Rest |
Cross train 40
min |
1h
20min long run | |||||
|
I M P R O V E R S |
Rest |
6 x
400m with 90sec recoveries |
Cross train or 50 - 60min |
30 -
40min relaxed or steady |
Rest |
Cross train or 45 - 50min relaxed |
1h
40 min long run | |||||
|
A D V A N C E D |
Rest |
8 x
400m with 90sec recoveries |
Cross train or |
40 -
50min relaxed or steady |
Rest |
Cross train or 30min relaxed |
1hr
50 min long run | |||||
TRAINING TIPS – Long Run Dress Rehearsal
A long run is a dress rehearsal for your race. Think of it as a test. It gets you used to the stress of lugging your feet up and down nearly 5000 times in a marathon and gives you the chance to practice skills you will need in a marathon, such as drinking while moving and eating energy foods. Long runs build confidence in your ability simply to run for a long time. Equally important, you learn patience.
Here are four key principles to guide you
through your long runs:
- Distance: Most coaches advise long runs of 16-23 miles, depending on your experience. Slower runners should concentrate more on time than distance, and do runs of three to three-and-a-half hours. .
- Pace: Run at a comfortable, conversational pace. This may be marathon goal pace for slower runners, or 30 to 90 seconds slower per mile than goal pace for sub-3 hour marathoners. Take short walking breaks if they help you cover the distance or if you’re planning to take walking breaks during the marathon.
- Recovery I: You can improve your long-run recovery by making sure you are adequately hydrated during your long run. And immediately after the run, be sure to drink plenty and replenish lost muscle glycogen stores with carbohydrates.
- Recovery II: Always have an easy day or a rest day after your long-run days.
Your t
ime
goal for your longest run should approximate the total length of time you expect
to run in the marathon itself, without worrying about the distance or the speed.
For example, if your marathon time goal is three hours, you should probably do
at least one long run of close to three hours. The exception: If you’re a first
timer with a goal of four hours or slower, you shouldn’t do a long run of that
length. It’s too risky. Instead, do one long run of at least three hours, but no
more than 3:30. Runners World has an excellent article on long runs – click here
to read this article.
This is the perfect week to do your dress rehearsal run as you will start tapering at 3 weeks to go. So pull on the running kit and running shoes you will wear on the day to check that they are comfortable and test start your dress rehearsal in preparation for the big day!!
For all your specialist running gear go to Run and Become www.runandbecome.com
IT’T NOT TOO LATE TO JOIN THE CANCER RESEARCH UK TEAM
Good luck in the Edinburgh Marathon! It's not to
o late
to join the Cancer Research UK team. Please call our Running Hotline on 0871 641
2403 or click here for a full fundraising pack.
Cancer Research UK is the world's leading charity dedicated to beating cancer through research. We are funded entirely by the public so its only with your help we can work on finding new ways to prevent, diagnose and treat cancer.
If you are already part of our team, thank you so much, Cancer Research UK and thousands of others really appreciate it.
Together we will beat cancer.
RACE NUMBER AND FINAL INSTRUCTIONS
The Final
Details (race day runner instructions) are now available to download from your
‘My Details’ account. The Final Details gives you lots of information that
Marathon, Half Marathon and Relay runners, along with their supporters, will
need to know for race weekend. You can also view what race number you have been
allocated on your My Details account. If you have not received your race pack by
Friday 14th May please contact us at info@edinburgh-marathon.co.uk
Please note overseas runners race packs are not sent out. You must arrange to collect your pack on Saturday 22nd May at the registration Help Desk on Princes Street Gardens between 6am and 5pm.
LAST OPPORTUNITY TO BUY BUS TICKETS
If you have not y
et
purchased a bus ticket to get you from the finish back to the start or maybe you
have family and friends who wish to come and watch you who have not yet
purchased their bus tickets then this is the last week to buy them. The
tickets we have available are:
- Edinburgh Marathon/Scottish Half Supporter Bus Ticket Two-way - £5
- Edinburgh Marathon/Scottish Half Runner Bus Ticket - £3
- Team Relay Bus Ticket - £20
To purchase a ticket please visit our online shop or click here
STOATS OATS
Stoats Porridge Bars were established in late 2004 with a mission to provide the finest flavoured organic porridge to on-the-go consumers. The porridge has proven popular at music festivals, sporting events and in urban locations amongst health conscioous consumers. Feedback from consummers found that they were also seeking a tasty, healthy snack bar to eat on-the-go.
Noticing
that the current offering for cereal bar focused on mass produced, standardised
cereal bars Stoats felt that a premium, luxurious, tasty bar could be launched
to rival current offereings.
Research showed that cereal kbars produced by other companies often contained artifical preservatives, flavourings and colourings. From the start Stoats Porridge Bars has been a provider of tasty, healthy convenient food using only natural ingredients Stoats Porridge Bars concentrates on using quality natural ingredients to provide delicious tasting oat-based snacks.
The main ingredients in Stoats cereal bars is the unique Stoats organic oat blend. This provides a slow-release source of complex carbohydrates that gives a slow and steady rise in blood sugar levels, avoiding the ‘spike and crash’ effect from the sugar hit.
For more information please click here
GREEK YOGURT
TOTAL
Greek Yoghurt is made with just two natural ingredients cow's milk and culture
meaning no additives, preservatives or added sweeteners. The unique
straining method removes the whey leaving it naturally thick and creamy; using 4
liters of milk to make 1 litre of yoghurt. Perfect for breakfast, lunch,
dinner and as a cooking ingredient. Available in 0%, 2% and 10% variants
from all major supermarkets. For more information and recipes please visit
www.totalgreekyoghurt.com
STILL NEED TO BOOK YOUR ACCOMMODATION?
If you are looking for accommodation we have 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. Prices start 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
CITYLINK - £5 RETURN TICKETS
RETURN TRAVEL FROM ACROSS SCOTLAND IS NOW AVAILABLE TO EDINBURGH FOR THE EDINBURGH MARATHON.
| Day Return services from: | Returns into Edinburgh on Saturday and leaving on Sunday evening from: |
|
|
Citylink is offering a special promotional fare
to participants and spectators of the Edinburgh Marathon – a £5 return
ticket!
Go to www.citylink.co.uk
to plan your journey. Enter the word 'marathon' in the promotional code box to get
your special fare.
Offer is valid for travel to/from Edinburgh on 22 and
23 May only.
GET YOUR GPS TRACKING NOW
Your supporterscan now track your progress in the marathon or team relay in REAL TIME wherever in the world they are, as long as they have an internet connection. Allow family and friends to track you online, on a dedicated website as you run the 2010 Edinburgh Marathon or Team Relay. Runners themselves can also play back their own race at a later date via the dedicated website.
The Championchip Tracker x5 is the revolutionary sports GPS device that
accurately measures positions up to 4 times per second.
Tracker
x5 uses the GPRS network to transfer positions, heartbeat and speed in real time
to the Championchip network.
- Turns on/off automatically at start/finish: no manual action required by competitor
- Designed especially for extreme sport conditions
- Light-weight and waterproof
- LCD Display with competitor name and start number
- Wireless communication with heart rate monitors
To view a demo of the Tracker X5 in action please visit http://spectator.sport-track.com/1901 or click on the image above.
There are only a limited number of units still available to hire. To avoid disappointment please visit our marathon shop at www.edinburgh-marathon.co.uk/?Shop to reserve your GPS tracker now. Strictly available on a first-come first-served basis.
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
ORDER YOUR RACE SUPPLEMENT TODAY
If you are in running in the Edinburgh Marathon, or know someone who is, then
don’t miss these two extra special supplements from Th
e Scotsman
and Edinburgh Evening News after the event:.
Monday 24 May: Marathon Picture Supplement in
the Edinburgh Evening News with pictures from the events and a race
report.
Tuesday 25 May: The Scotsman’s Souvenir Supplement listing all runners in the full and half marathon plus hairy haggis relay teams … along with their final running times. A great keepsake for every runner and your chance to prove you did it to family and friends!
You may have already ordered your advance copies when you registered for the
race. If not, you can still order them in advance via our online
shop. For just £2, the two papers plus these special supplements will be
home delivered to your door.
The Scotsman and the Edinburgh Evening News
are delighted to be the Official Newspaper Partners of the Edinburgh Marathon
and will be covering the event in the build up to the 
race, with
photographers will be there on the day capturing all the excitement and
atmosphere.
The Scotsman is Scotland’s national daily newspaper and the Evening News is the best read evening paper in the Edinburgh and Lothians, read by a third of people in the Capital every night.
For a taster of our papers, visit www.scotsman.com
GREGS STORY
The hardest thing that I have ever done in my life was not gaining my black
belt with the British Judo Association, nor was it climbing Europe’s highest
mountain, Mt Elbrus at over 18,500ft or even gaining an honors degree at
University. 
It was
telling my two sons that I had terminal lung disease with a median survival of
4.5 years. That was 6 years ago. I am under the care of the Royal Brompton
Hospital, London. The doc’ recommended running to, ‘keep my lungs elastic’ and
to keep me alive longer!
When I couldn't even run 3 miles, I joined the Lancaster & Morecambe AC around 3 years ago and for me it really is a, ‘race for life’ as I have lost 30% of my total lung capacity due to lung disease. I have never smoked in my life.
At 58yrs of age, my personal best for a 10K is 48m 33s and for the half marathon, 1hr 46m 15s. I hope to improve on these times with the mantra of, ‘Its’ not going to beat me… its’ not going to beat me… I got this from my son who at 3yrs old climbed Ben Nevis, at 4yrs walked the West Highland Way (95miles), at 5yrs, walked across England (190miles), at 6yrs walked the Pennine Way (270miles) and at 9yrs walked from Lands’ End to John O’Groats (nearly 900miles) achieving a Gold Blue Peter badge. He was diagnosed with diabetes at 2yrs old and his mantra was, ‘its’ not going to beat me…’. His name is Joseph, better known as, ‘Little Joe – the diabetic dynamo’.
The British Lung Foundation and/or the British Diabetic Association would like your money! You know what you have to do!
BIG FUN RUN
The Big Fun Runs are great events to introduce your friends and family to running. They are 5km long and staged in scenic parks so are a friendly and safe running environment amongst likeminded people. With 25 events nationwide there is sure to be local event near you. Entry is now open so book your place now by visiting www.bigfunrun.com
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.
www.edinburgh-marathon.com