Austin Runners Club Marathon Training Program

We are pleased to be offering a new, free program to help our members prepare for the Austin Runners Club (ARC) Decker Challenge half marathon in December 2010 and the Austin Marathon and half marathon in February 2011.  We will kick off the program on September 6, 2010. Yes, this is the Labor Day holiday, but don't worry if you cannot make the kick-off session—we can get members into the program after that date.

Training program summary

What you will need to participate

• ARC membership - This program is for ARC members only.  If you are not a member today, joining is inexpensive, easy and carries plenty of benefits as described above.
• Equipment - you will need comfortable running shoes and appropriate apparel for running in the weather conditions we will experience over the training period.  While water and/or electrolyte drinks will be provided on the courses we run, some may opt to carry their own liquids.

What the program provides

The ARC Austin Marathon Training program will be using the FIRST methodology developed by the Furman Institute and will target preparation for the Austin Marathon/Half Marathon.  The program will include 3 running workouts per week and recommends 2 days of cross-training (cycling, elliptical, swimming, etc) per week.

As a runners club, our focus is to provide 3 coach-led group workout opportunities per week for the running aspects of the program. The coaches and assistants will officially get the runs started, help set the workout (according to the FIRST methodology), provide advice and answer questions.  Matt Swinney, an ARC Group Run leader for over four years will be the head coach of the program and he'll be assisted by fellow ARC members with dozens and dozens of marathons worth of experience.

Each participant will get a customized plan for each workout from week 1 until the marathon goal race.

Registration

There is no additional cost for the training program, but the program is limited to ARC Members only.  There is no extra registration form required, as your completed ARC membership agreement provides the required waiver.  We will review membership status prior to participation and we will ask participants to join a mail list to confirm their participation and to provide communications for workouts, etc.  Participants may request to be removed from this list or the program at any time.

Kickoff on Sept 6, 2010

The first organized activity for the program will be Sept 6th at Murchison Middle school.  At this session, we will do basic introductions and answer questions, some running drills and warm up, and then a short 5K run.  We will use this run (or we can use a recent race result if desired) to establish the baseline for the customization of the training program.  As noted, folks that cannot attend the kick off session can be accommodated.
Run Planning

• Monday - Track workout. Distance / paces set by FIRST schedule.  Meet at Murchison Middle School for 6:30PM start.
• Wednesday - Tempo run. Route determined by run leader, distance / paces set by FIRST schedule. Meet at Murchison Middle School for 6:30PM start.
• Saturday - Long run. Route will be provided by run leader, distance / paces set by FIRST schedule. Meet at "The Rock" at Veterans Drive and MoPac (near pedestrian bridge) for 6:30AM start.

Note 1:  Each participant will have their own customized workout plan for the entire training program.  If a participant cannot make the group run, they can still do the workout on their own.
Note 2: Participants may also choose to do the Track and Tempo workouts on Tuesday and Thursday nights, joining the "Ship of Fools" group at O Henry Middle School (2610 West 10th St Austin. TX)

Communication for participants

• Once you are registered, you will be on a mailing list that the coaches will use to provide an overview of the upcoming workouts
• ARC message board has been established for this training group and will be one mechanism for participants to communicate with the coaches and their peers
• Participants can also reach the coaches via the information@austinrunners.org or mondayrun@austinrunners.org mail addresses.

Other information

While the training will be free, we encourage participants to obtain a copy of the book Run Less Run Faster to get a more complete understanding of the methodologies used in the FIRST program, the objectives behind each workout, the past successes and participant feedback.  The book can be obtained at local bookstore for under $20 and online from Amazon.com (under $12) or Barnes and Noble.com (under $13).

We understand that fall is a GREAT time of year for racing in Austin.  We can help adapt the workouts for those that wish to take advantage of some of the fall favorites

Thank you for your interest.  If you have any questions or comments, please respond at information@austinrunners.org.