Jack's Marathon Team:  Coach Everett's weekly coaching newsletter/blog ... New York City and Chicago. Includes your training schedules.
CONTACT INFO for COACH EVERETT 
PHONE: 630-881-0121
EMAIL:  [email protected]

This newsletter will also be posted on the website and  
on the team facebook page for easy reference.  


Hello Team - I hope you had an enjoyable first week of training.  

I trust however, most of us experienced some shortness in our breathing and perhaps difficulty maintaining normal pace due to the high humidity and warm temperatures we experienced this week.
 
This is normal !! and know it may take several weeks for your body to get use to this.  But that's OK  as we shouldn't be running any miles fast at this stage.  

Over the next 4 - 5 weeks regardless of being a Novice or Experienced Marathoner we want to be running essentially all of our miles EASY.  

Why?? - because we are Base Building and this involves three important activities:

1. training your body to run 4 (or 5 times) per week, also
2. building up our capability to run 4 to 5  and then to 8 and 10 miles at one time and a total miles per week to ~20-25 miles
3. focusing and training our bodies to build up and use our metabolic pathways to burn FAT as an energy source.  (more on this in later emails)  

Note - there will be time later in Your training to work on speed but not now - so let's keep all runs EASY.  Also NOTE : you can walk a bit if you have to during your run if needed, in order to complete the total distance of your run.

Over the next couple of weeks pay attention to your body and we increase miles.  Never run through sharp pains, and slow down to a jog or even walk if needed to address any pains.  Stretch after runs as a way to cool down and improve flexibility.

I have attached two files for all the Beginner marathoners and new Jacks team members for you to review.  I created these documents last year as background information on the running pace and plan structure and training philosophy.  I hope you find this documents useful.

Happy Running,
Coach Everett

DOCUMENTS:


Hello Jack's Fund 2015 New York City Marathon Team Members!   

Your official training start date is not until June 1, but I wanted you to have time to review the two training plans attached and the opportunity to check in with you to see how your running is going.  

Presently you should be slowly building your Running Base both in terms of number of runs per week and total miles covered.  Beginning the week of June 1 you will want to be able to run 4x  per week (or 5 times/wk for advanced runners) and to be capable of running 5-6 miles on Sat. or Sunday morning as a long run.

For those of you who are First Time Marathoners or perhaps you have completed one or more marathons, the attached plans have been used by hundreds of runners like yourself to train for a successful marathon experience. 

These plans were created by me and a group of my fellow running coaches, all certified by the Road Runners Club of America (RRCA), a national organization that promotes the sport of running (website at www.rrca.org).  The training follows the philosophy endorsed by RRCA, with the basic principles of Overload/Recovery, and Specificity.  I will expand on this in an up-coming email.  

Those of you who are experienced marathoners with proven training plans of your own - you may want to compare these plans with your plan to see if you gain some new ideas to incorporate into your running plan.  Also I'd welcome feedback if you plans are dramatically different from those I provide

Going forward, over the next 22-24 weeks, I will include you on a weekly email along with the Chicago Marathon Team members to review key weekly objectives and plan details, training objectives and many tips on one or more topics.   

This is my second year Coaching the various Jack's Marathon Teams and last year all of our runners who went to the starting line at both the 2014 Chicago and New York City Marathons - completed the distance.  

So I know with dedication, determination and effort you can DO IT TOO!!

This year I compressed the training plans into a Beginner Plan - for First Time Marathoners and an Intermediate Plan - this is a basic plan with opportunities to work in key workout to improve your endurance level and finishing time over a previous marathon(s).  

I have adopted a 4 run/week plan with cross-training days - as I believe this allow for a good deal of recovery time.  

If after you review these plans and feel that you would prefer to run 5 days/week with shorter runs,  I can help to modify a plan specifically for you based on your family, work and personal schedule and running goals.  

Thank you to those of you who completed the survey.  I can use the information you provided to help you with your individual goals.  If you have not completed the survey I encourage your to do so - it only takes a few minutes.   

Please email me if you have any questions or concerns. 

Be aware, I travel a great deal with my new job and it may take me a couple of days to respond so feel free to call me at my cell phone number below.

I am looking forward to getting to know each of you and training with you over the four months.

Wishing you a great training season,

Everett C. Phillips
Jack's Team Marathon Coach and
RRCA Certified Coach 

DOCUMENTS:
COACH'S SURVEY: 
Thank you to all those who completed the survey. It's not too late to send your information in!

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