CONGRATULATIONS!!!

You have purchased the Advanced without Groups program for the New York Marathon.
Please download the training schedule from here.

Please download the coaching agreement from here.

Make sure you have access to at least one Cross training equipment for doing exercises such as cycling, Elliptical machine, step machine or swimming. I advise highly to do at least one of these cross training exercises for muscle strength, cardio and “injury prevention”.

If you haven’t exercised in 6 months or more and have gained lots of weight, please get a check up from a Doctor before starting one of these programs. Even if you are sure you can run 25mins without stopping. Its better to be safe. Especially in the hot summer weather.

IN ALL PROGRAMS:

I have plenty of notes and tips at the bottom of each calendar month. Please read them when you purchase a program.

If you miss 1-4 days of a week in training, please don’t change your training. Just carry on as the program says. NO mileage catch-ups! If you do, you may get injured.

If you miss 5 days or more, please start again from the week you missed. After doing that week, skip the next week and do every 2 weeks until you catch up with the program.

If you have any aches or pains that could lead to injuries, please stop running.
Stretch and if you can Cross train with no pain, use cross training as a substitute for running until you are better. Go and see a “Good” Sports Doctor of course to get the injury diagnosed as soon as possible.

Warming up before sessions, speed work and races:
10-15mins easy running, stretches, and then 2 -5 strides at the race or session pace you are about to do. “Strides” are short bursts of speed of about 60-70 meters in length. You do these in the warm up to limit the chance of you straining a muscle in the workout or race.

# If you live in New York, I have listed races in your program which I recommend you do. Please don’t do too many races if you want to run a fast Marathon.

# IF YOU CAN COMPLETE 90% OF THE TRAINING IN THE PROGRAM THAT I GIVE YOU, YOU WILL IMPROVE! MOST LIKELY, DRASTICALLY