Training Schedule

The runner’s resistance training status has been classified as a beginner (untrained). The runners running age is <2months.  It has been suggested that resistance training should increase to < 2-3 times per week as opposed to <1-2 training sessions per week. Training stress has been moderately low which required minimal skill and experience however it should continue at this level until the runner progresses to the intermediate resistance training status (Baechle and Earle, 2005).

The training frequency has been determined in accordance with the runners training status, sport season, training background and other types of exercises such as resistance training. There is no specific sport season as a competitive day is held every year. However the following training frequency has been chosen as off-season training, 11 months prior to the event. Resistance training consists of two sessions per week and two sessions of aerobic training per week with 1-2 days of rest between each session, which is sufficient for those muscle groups being stressed at one time during resistance training (Baechle and Earle, 2005).

The aerobic training session is a 30 minute walk working under the runner’s aerobic threshold. Aerobic training has been scheduled for the morning as marathon running starts in the morning to allow the runner to be under similar conditions. Resistance training incorporates mixed exercises over the two sessions during the week. This is to avoid over training and stress to the same muscle groups (Baechle and Earle, 2005).

Training load is varied over the sessions for resistance training. Core and assistance exercises are the more ‘medium’ training sessions therefore the ‘light’ training session is earlier in the week with intentionally reduced loads to allow recover before the next resistance training session over the micro cycle (Baechle and Earle, 2005). The training load is mostly body weight, however in some exercises weights are used such as barbells, medicine balls and dumbbells.

Resistance exercise has been considered to enhance muscular endurance and core stability (Baechle and Earle (2008), as these are the runner’s goals. Aerobic exercise has been incorporated into the runners training schedule as a marathon is a highly demanding aerobic activity, therefore training the aerobic system is beneficial to the athlete as aerobic capacity and endurance will increase with training, giving the runner a better performance in the marathon (Billat, Fletch, Petit, Muriax and Koralsztein, 1999).

Technical training with coaches has not been considered at this stage of the season. However coaches will be more appropriate when the runner gains more skill and technique. The conditioner will make the decision to include a coach during training once screening, monitoring and evaluation of the runner is complete.