Tick it off your bucket list with our expert training guide

lways wondered what it would be like to run a , but find it difficult to A unglue your arse from the couch? Here’s your chance. Aussie running great Pat Carroll, who has a 2:09.39 PB and is a four-time winner of Queensland’s Gold Coast Marathon, has put together a 20-week training guide for rookie marathoners that will get you to the starting line of your first marathon in good shape to tackle the iconic 42.195km distance. Turn the page to get started. or b is c

mensfitnessmagazine.com.au | MF | 81 Marathon special Jessica Trengove beats Pat the streets of London. YOUR 20-WEEK TRAINING GUIDE Carroll This program contains stamina-building runs, speed sessions to boost your fitness, and regular time trials and race options so you can gauge your improvement. It’s a good idea to keep a training diary to chart your progress. The type in blue indicates the days you’ll be working on your speed, while the type in green denotes “recovery weeks” where you reduce the volume of your training. The long run each Sunday improves your endurance — run at a comfortable pace and pick a route that offers a variety of terrain.

WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest or 40min run, 40min run, Rest or 50min run, Rest or 60min run, 1 cross-train comfortable comfortable cross-train comfortable cross-train comfortable Rest or 40min run, 40min run, Rest or 50min run, Rest or 60min run, 2 cross-train comfortable comfortable cross-train comfortable cross-train comfortable Rest or 40min run, 40min run, Rest or 50min run, 1hr 10min run 3 cross-train comfortable comfortable cross-train comfortable OR 5km race Rest PAT’s RACE TIPS l Prepare your race gear the Rest 40min run, 40min run, Rest or 50min run, Rest or 1hr 20min run, night before, including your 4 comfortable comfortable cross-train comfortable cross-train comfortable shoes, socks, running clothing & accessories, race number, Rest or 40min run, Rest or 50min run, 1hr 30min run, safety pins, timing chip, warm 5 cross-train 3km time trial comfortable cross-train comfortable Rest comfortable clothing or wet-weather gear. l On race day, get up 2-3 hours prior to the start, to give Rest or 40min run, Rest or Rest or 40min run, Rest or 60min run, yourself plenty of time to get cross-train comfortable cross-train cross-train comfortable cross-train comfortable 6 organised and to the start line. l Enjoy a light breakfast (you Rest or 6 x 1 min, 40min run, Rest or 6 x 1 min, 1hr 45min should have practised this 7 cross-train 1 min SR comfortable cross-train 1 min SR Rest comfortable run during your training) e.g. toast OR 8km race with tea, juice or a sports drink. l Take a moment to go through Jessica Trengove 6 x 500m, 40min run, Rest or 3 x 1km, Rest or 1hr 45min run, your pre-race checklist. It can In just her second marathon, the South Australian finished 39th at the 8 Rest 1 min SR comfortable cross-train 1 min SR cross-train comfortable save you lots of stress. London Olympics in 2:31.17. That’s faster than us, so we asked for some tips. l Keep sipping water, but don’t Rest 3km time trial 50min run, Rest or 30min run, Rest 2hr run, overdo it, as you should already 9 comfortable cross-train comfortable comfortable be adequately hydrated (when l What did you learn threshold pace for My dad has made your urine is clear). from running at the intervals between a “special porridge l Once you get to the venue, Rest 40min run, Rest or cross- Rest or 40min run, Rest or 2hr run, London Olympics? 90 and 15 seconds. mix” — his unique 10 comfortable train cross-train comfortable cross-train comfortable warm up and place yourself That the difficulty of [For details of the blend of oats, seeds, appropriately within the start a marathon varies a Mona, go to ‘Training’ nuts, spices and dried 2hr 20min pack. You’re ready to go! Rest or 10 x 300m 50min run, Rest or 6 x 2min, lot according to the at mensfitness fruit that he soaks 11 cross-train hills JR comfortable cross-train 30sec JR Rest comfortable run l Stick to your target pace and OR 10km race don’t get drawn into running course and conditions. magazine.com.au]. with yogurt overnight too fast at the start. My first race in Nagoya and cooks on the Rest or 6 x 500m, 40min run, Rest or 3 x 1km, 2 x 500m Rest or 2hr run, l Which gym moves l Plan to take on fluids (Japan) was super-flat, stove in the morning. 12 cross-train 1 min SR comfortable cross-train 1 min SR cross-train comfortable most assist your regularly during the race. Don’t straight and dry — I’ve created my own strength or ability? wait until you feel thirsty. athlete BIO quite a contrast to the version, which I look 50min run, Rest or 30min run, 2hr 30min run, l I’m a physiotherapist 13 Rest 3km time trial comfortable cross-train comfortable Rest comfortable After the race, have a good wet, cobbled and curly forward to every day. drink straight away. Continue Age: 25 at Flex Clinic in course in London. I mainly just drink to drink fluids (avoiding alcohol) Based: Adelaide, which has 40min run, Rest or Rest or 40min run, Rest or 2hr 30min run, until your urine is clear. water the day before 14 Rest comfortable cross-train cross-train comfortable cross-train comfortable Adelaide, SA l What’s a training its own Pilates gym. l Grab a high-carbohydrate a marathon. Height: 166cm session you know I do my Pilates snack or two. 2hr 45min run gets results? program, which also l A tip for a rookie Rest or 10 x 30sec, 50min run, Rest or l Now start to rest. A short walk Weight: 52kg 10min effort Rest OR 15km The Mona fartlek, includes a few specific marathoner? 15 cross-train 30sec JR comfortable cross-train OR 21.1km race may be beneficial, but be sure PERSONAL BESTs: to relax and put your feet up. Marathon: pioneered by Aussie strengthening drills, If you plan to take on Take a well-earned rest. fluids and fuel during 50min run, Rest or 2:31.02 (Nagoya, marathon legend three times a week. Rest 10min effort Rest 3km time trial 3hr run l In the evening, you should Japan, 2012) the race, practise it (at 16 comfortable cross-train Steve Moneghetti. It l What do you make continue with a good fluid : involves (usually) 20 race pace) in training intake and your evening meal sure you always eat Rest or 40min run, Rest or Rest or 40min run, Rest or 2hr 30min run, 1:12.28, Gold beforehand so you’re should contain carbohydrates minutes of running and drink the day 17 cross-train comfortable cross-train cross-train comfortable cross-train comfortable Coast, Qld (2011) confident on the day. and protein for best recovery. above and below before a marathon? Pat Carroll, a four-time winner of the Rest or 6 x 500m, 40min run, Rest or 3 x 1km, 2hr comfortable Rest race, is an ambassador for the 35th 18 cross-train 1min SR comfortable cross-train 2 x 500m SR run OR 10km race Gold Coast Airport Marathon, to be held on July 6-7 this year. The event program will feature several races, Rest 10 x 30sec, 50min run, Rest or 6 x 2min, Rest or train for these 19 30sec JR comfortable cross-train 30sec JR cross-train 1hr 30min run including the ASICS 21.1km half marathon. Entries open Monday, l gold coast: July 6-7. l adelaide: Sunday, August l sydney: Sunday, 22 September. March 18. For more information or The Gold Coast Airport Marathon 25. The Athlete’s Foot Adelaide Entries for the Blackmores offers a fast, flat course perfect Marathon Running Festival is a Sydney Running Festival will be Rest or 10 x 30sec, 50min run, 40min run, to enter, go to goldcoastmarathon. 20 cross-train 30sec JR comfortable comfortable Rest Rest RACE DAY! for setting PBs. highlight of the SA running calendar. available online from mid-March. com.au. Pat provides additional goldcoastmarathon.com.au adelaidemarathon.com.au sydneyrunningfestival.com.au information for marathon training and racing for private clients. He can l Brisbane: Sunday, August 4. l Perth: Sunday, August 25. The l melbourne: Sunday, October l Comfortable pace: A pace at which you can still carry out a conversation. l Speed session: These will assist you to get faster. Do a light warm-up be contacted at pat@patcarrollonline. Take to the Queensland capital’s Chevron Marathon 13. The (10-15 mins), then the outlined session at an even but challenging pace. Complete the session with a cool down that includes stretching. l Race: Lead-up com or visit patcarrollonline.com sunny streets for the Brisbane has been dubbed the “most Festival is a major fundraising KEY races are excellent ways to gauge your fitness and to practise your race routines (pre-race meals, hydration etc). Rest or cross-train: Have a rest day Running Festival. beautiful marathon in the world”. event for various charities. or cycle, swim or go to the gym l Rest: Rest only — don’t do any other training l SR: Standing Recovery l JR: Jog Recovery l WR: Walking Recovery brisbanemarathon.com sportsnewsfirst.com.au melbournemarathon.com.au

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