Note:
If you are keen and have queries, please contact Coach Rameshon at 9100 4369 or you can email him at m.rameshon@gmail.com or swift.rameshon@gmail.com. Please refer to website http://flexifitness.com.sg (for more information on him and his programmes)
By Rameshon
Bsc (Hons) Degree in Physical Education, Loughborough University (1992-1994)
Masters in Education (University of Western Australia, 2005-2008)
Marathon Running - Going for 42 (3 part series on Running)
Part 2 of Marathon Running
The Marathon Tips and training programmes are in TABLA Paper.
In the first of these columns, we dealt with achieving the right weight to become a better runner. In the second column, we tracked how one can gradually improve as a runner by following a systematic six-to-eight week plan and even attempt the half-marathon.
This week, in the final instalment of this column, let us move on to that magic number... 42km. Every runner wants to complete a marathon and most of them can do it, provided they prepare themselves adequately.
While completing a marathon is an achievement- my tips for race day are given on the right- preparing for one is equally important. The aim of any person attempting to run a marathon should be to improve speed, strength and stamina...and do it without injury. Of course, if you manage to complete that 42km in a good time, that's a bonus.
The table below is a good training programme for this goal. Please note that it is tailored for casual runners and not elite runners- competitive runners require personalised programmes like the ones I have created for many of the top runners in Singapore. And if you adhere to this training plan, you will surely improve your stamina and become faster over the distance.
This chart gradually increases the week's mileage to 74km by the time there is just a week to race day. In the final week, one could do a total mileage of 50km, running between 50 or 60 minutes daily. However, if the race is on a Sunday (which is normally the case), make sure you rest on the Friday and Saturday to recover well before race day itself.
The Sunday runs, which build up to 35km, are very important. So are the workouts which increase from 1km x 6, with 3-min rest periods of recovery, to 1km x 12. But never do such a workout two or three days before a big race. In fact, the week before the marathon should be devoted to just easy running, nothing too strenuous.
I have already had tabla! readers contacting me for advice on injuries and improving their running style. In most cases, the reasons for the injury are the terrain they are running on, their technique of running, the way they sit, walk and stand.
The shoes used while running also play a big role in a runner's performance and, sometimes, injuries. Wearing the correct shoes is as important as doing the proper training, so sometimes it is beneficial t have a coach who can help you with these aspects of your running.
Once you have got all the elements in place - a regular training programme that systematically increases your fitness and speed, coaching on running style and the right pair of running shoes - you are ready for the marathon.
The good news is that after you've completed the marathon, you can rest for two weeks before resuming your training, but now with a pattern similar to top runners. Keep progressing and you will surely run faster over time.
Rameshon Murugiah holds Singapore's national record for the marathon. 2hr 24min 22sec. He has attained seven sub-2hr 34min, the most a Singaporean has achieved, Equipped with a degree in physical education and sports science, Loughborough University and Masters in Education (UWA), he is an adjunct associate lecturer in Republic Polytechnic (Sports Coaching) and a Physical Education teacher in St Joseph's Institution (Flexi-Scheme).
Note:
By Narayanan
Rameshon has taught in Hwa Chong Institution, plus several schools, and Republic Polytechnic as well. He has won many accolades and he was awarded Merit Award for 1991 marathon performance in breaking the national record of Singapore, at that time. He has made 22 male athletes do a marathon in sub-3hrs. He has made 7 female runners do sub-4 hours for the marathon, as well. He was inducted to the ‘Roll of Honour’ by the then College of Physical Education, organised by Singapore Olympic Academy, in 1998, for breaking the National record repeatedly 4 times, till he did 2hr 24min 22sec).
He also has a Coaching group and he trains them on Tuesdays and Thursdays, 7pm at Botanic Gardens. Those interested can call him at 91004369 for coaching assistance, to improve performance. There is also personal training that he does for many in a week. You can e-mail him at swift.rameshon@gmail.com.
