1. prepare for your 1st Full Marathon
By Shannon Francis Lee Bala

2. Introduction NaMe: Shannon Francis Lee Bala Age: 41 Runner’s Profile:
26 Marathons (42.195km); Aug 2013 – Apr 2017; MYS, Sin, Tha, HK, AUS, Jap, UK, USA, FRA
9 Ultra Marathons road/ trail (50km, 78km, 100km, 160km, 200km)
Member of Marathon Maniacs ( Iridium ) MM#8234
Member of O-RUN Utan Running Club
MEMBER of Hornbill pacesetters
MEMBER of Malaysian ultra running association
Personal best:
Kyoto Marathon 2016 – 03:55:30 (slowest 4:58 SCKLM 1st FM)
Langkawi Ultra 2016 – (100km road) 14:00:13
TMBT 2016 – (100km trail) 23:40
Putrajaya 2016 – (160km road) 28:19:00
Titi ultra 2017 – (200km road) 35:55:48

3. prepare for your 1st Full Marathon
Set a Target time (goal) to finish.
Prepare training program
Follow your program
Study the course (route)
How to stay injury free

4. Set a target time to finish
“Begin with an end in mind” – stephen corvey. Always plan what you want to achieve and work backwards.
If you plan to finish a marathon in 5hours 30mins.

5. Prepare your training program
Build your mileage
Start with shorter distances, such as 10km, 21km, 30km in a run.
Maintain a minimum of 50-60km/week,
Do not increase you weekly mileage > 10%
Do long runs (LSD – long slow distance)
Run slower then your normal pace, but cover longer distance.
Week km, week km, week3 – 27km, week4 – 30km, week5 -27km
To train muscles and body for stamina and reduces lactic acid levels

6. Prepare your training program
Include speed workouts (OPITIONAL)
PURPOSE TO INCREASE AEROBIC CAPACITY TO IMPROVE SPEED.
CAN DO INTERVALS TRAINING. (EXAMPLE: RUN 400M – JOG 100M x REPEAT) do about sets
Hills repeat training. (run up hill sec, and jog down hills) do about 10km.
Tempo runs – run at a faster pace compared to your LSD
Rest and recover
Always have 1 or 2 days in a week to rest and recover. No running. Yoga & Swimming are recommended.
Purpose to allow for faster muscle recovery and injury prevention

7. Prepare your training program
week
mon
tue
wed
thu
fri
sat
sun 1
Easy 2km
Tempo 5k
Interval 3k
LSD 10k 2
Easy 3km
Tempo 6K
Interval 5k
LSD 13k 3
LSD 16k 4
Easy 5km
Easy 5k 5
Tempo 8k
LSD 20k 6
Tempo 10k
Interval 8k
LSD 24k 7
LSD 27k 8
Easy 6km 9
LSD 30k 10
Tempo 11K
Interval 10k 11 12
Easy 8km
Race wk
MARATHON
beginner
beginner
example
beginner

8. Study the course Learn how far apart are the water stations.
Learn where the route inclination are, this is to conserve energy when running.
Train on the start time of the marathon event.

9. staying injury free Always have sufficient rest Hydrate well
Training is key but rest is important (min 6hrs rest)
Hydrate well
Drink water (Institute of medicine recommends min 3.7L/day)
Warm up and cool down
Muscles stretching is important to prevent shock by warming the body
Take protein (amino acid)/ natural protein source for muscle recovery after intense work out.
Wear proper shoes
Purchase a shoe that suits your feet with proper cushioning to meet your needs

10. Thank you
These materials are available at

11. How to select a proper running shoes
Determine shoe type
Neutral, stability, cushioned, motion controlled
Flex test
Pronation test
Comfort
Proper running shoe would last at least 600km before the cushion wears