MARATHON TRAINING
Marathon training is not just limited to one event;
it’s a life changing experience.
Several of our individual clients, who joined our team to train for one marathon event, are now a part of Striders. Running brings about such a rejuvenating change in you that once you start running, you would find that you cannot stop.
We train enthusiasts for half marathon and full marathon. We train in groups outdoors in natural surroundings, providing you the opportunity to connect with nature and to meet and associate with like-minded people.
Our trainers utilize the best practices in athletics training and employ a systematic, scientific and holistic methodology. The training methodology essentially comprises of cardio and well-rounded routine activities, such as stretching, strength training, among others.
Marathon running is typically accompanied by a specific training program. Runners may use a program that calls for four to six workouts per week, but there are times when you can only run three days per week. Running only three days per week has several benefits, including preventing injuries and overtraining, along with providing extra time for strength training workouts or recreational sports. Even though your schedule limits your training to three days per week, you can still cross the finish line of your next marathon.
TRAINING METHODS
TIME FRAME
By training only three days per week, the entire length of the half-marathon training program should last at least 12 to 16 weeks. This extended time frame allows enough time for your body to adapt and prepares your body for the physical challenges of the race. Each week will gradually progress in intensity to prepare your mind and body for race day, but will also develop a pattern for a lifetime of healthy running.
INTENSITY
Intensity is the primary factor in a three-day training program. Each workout during the week has a specific focus and goal in mind, ranging from a speed workout, tempo run and long run. The speed workout incorporates short, high-intensity intervals such as 400 or 800 meter runs while the tempo run focuses on your goal pace in a three to five-mile run. The long run concludes the week and covers about 10 to 15 kms.
PROGRESSION
The first two to three weeks of the half-marathon training program are designed to build a foundation for the rest of the program. Each workout progresses in intensity and total mileage. For example, the first few weeks may include a total of about 30 kms with each week adding 3 to 5 kms until peaking at about 60 kms per week. The program peaks two to three weeks before race day and then begins to taper down so you are fully recovered for the race.
STRENGTH TRAINING
Adding one to two days of strength training can supplement your running workouts for improved performance and overall fitness. You can mix the strength training workouts into the running workouts or supplement the workouts on alternating days. Use functional exercises that incorporate multiple muscle groups such as squats, deadlifts and lunges for the lower body and pullups, pushups and presses for the upper body.
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By making a small change to your lifestyle, you could change your life from being monotonous and stressful to being active and liberating.
We follow a systematic and scientific approach to training. Any new joinee, looking for any level of training, regardless of their prior running experience goes through build-up stage, which is conducted to determine their fitness level.
We follow a systematic and scientific approach to training. Any new joinee, looking for any level of training, regardless of their prior running experience goes through build-up stage, which is conducted to determine their fitness level.
COMPLIMENTARY TRIALS
We provide free training sessions for 1-2 weeks (comprising 3 sessions) as complimentary trials. You can avail of these free sessions to become acquainted with the training routines, the nature of training and our training process. Based on the complimentary trials, you can continue your training with our group.
JOIN TRAINING SESSIONS
3 free trial sessions