KILOMATHON E-NEWSLETTER - 6 WEEKS TO GO
TRAINING PROGRAMME
|
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| |||||||
|
Week 6 |
Rest |
35 min easy run |
Fartlek 1x6min, 2x5min, 2x4
min, 2x3 min with 90 secs recovery |
50 min relaxed or steady |
Rest |
Cross train or 50 min relaxed |
1 hour 25 min long run |
|
INTERMEDIATE | |||||||
|
Week 6 |
Rest |
45 min easy run |
Fartlek 3x6min, 3x5min, 3x4
min, 3x3 min with 90 secs recovery |
55 min relaxed or steady |
Rest |
Cross train or 60 min relaxed |
1 hour 35 min long run |
|
ADVANCED | |||||||
|
Week 6 |
Rest |
50 min easy run |
Fartlek 4x6min, 4x5min, 3x4
min, 3x3 min with 90 secs recovery |
60 min relaxed or steady |
Rest |
Cross train or 60 min relaxed |
1 hour 45 min long run |
ONLY 6 WEEKS TO GO
I’m sure it is a shock to some of you that there are only 6 weeks to go until the World’s First Kilomathon! We have nearly reached our maximum entry limit so if you know anyone who would like to enter please ask them to do so now by visiting www.kilomathon.com or clicking here.
The Local Residents category is still open. If you live in one of the below postcode areas we have a special £5.00 discount off the standard entry fee. To qualify for the special local resident entry fee you must come from one of these postcodes: NG,DE,LE,S,DN,LN,PE,ST,WS,B,CV,NN,CW,SK. To enter the Kilomathon as a local resident please click here and select either Local Entry or Local Club Entrant to get your entry for the special entry price of £29.50 or £27.50. Standard entry price is £34.50.
The Kilomathon team reserved the right to remove this offer before the closing date of the 17th February if we reach our entry limit.
ACCOMMODATION
If you are looking for accommodation we have now partnered up with a number of accommodation providers throughout Derby and Nottingham. We are holding allocations of rooms ranging from 3 star hotels to self catering apartments we have something to cater for everyone’s needs. Prices start from £37.50 pp sharing. To find out more information please visit www.kilomathon.com/?accommodation or click here. Alternatively you can contact our Hotel manager Bill Evans directly bill.evans@eventsinpartnership.com
TRAINING TIPS - RESTING
Surprising as it may seem but resting is a vitally important part of training. The long miles you put in builds up a lot of stress and can put a strain on your body. For novices two non consecutive days of complete rest each week is recommended. It is recommended to have these rest days after your long run. The idea is to make your ‘hard days as hard as possible and your easy days as easy as possible’ this way you will run exceptional otherwise you will run mediocre every day and not do the work necessary to become faster.
New runners may feel the need to run every day however this attitude is nothing more than a fast track to overtraining and injury. Intermediate and advanced runners could do some cross training or a very light jog or stretching but don’t run hard. During your rest period (between long runs) your muscles in fact regenerate and get stronger.
Sleep, diet, stress level and mental preparation all dictate how your body will be able to react to your training. You can't run hard unless you are well rested. If you're constantly fatigued, you will fail to reach your potential and could injure yourself. It is also important to take more rest days if you have a cold or had an exceptionally hard day.
Your long, slow runs should be just that: slow. If in doubt, start so slowly that it feels odd. It is better that you feel good at the end of a snail-like two hours, than fall over gasping after a brisk hour and a quarter.
OWN PLACE RUNNERS
If you have purchased your own Kilomathon place then why not make a difference and raise some money for a charity? You can raise as much or as little as you like. If you are not sure which charity you would like to run for then simply visit the Kilomathon website to contact one of our four official charities
| Cancer Research UK | Hope for Children | Macmillan | Rainbows |
 |
 |
 |
 |
To contact a charity simply log in to your ‘My Details’ account using the email address and password you set when you entered, then visit your chosen charity page and complete a contact form. This will only take a minute as we already have your contact details stored on our system. Make a difference and start fundraising now.
HELP HAITI
We are deeply saddened by the reports of destruction and death caused by the earthquake that struck Haiti. Many have been killed and injured. Thousands are in desperate need of clean water, shelter and medical help. Haiti is one of the poorest countries in the world and is struggling to recover from years of violence, insecurity and massive natural distraction.
The people of Haiti need our support. To sponsor a child or donate money please click on one of the following of many charities, that are working hard to help:
www.unicef.org.uk/Donate_Haiti
MEDAL INSERTS
What better way to complete your Kilomathon experience than with a bespoke medal insert. Once you have completed the event, your personalized insert will be engraved with your name and finish time and sent to you. All you will have to do is peel off the sticky backing and affix to the recess on the back of the medal to create an everlasting memory of your experience.
To order a medal insert please visit our shop at www.kilomathon.com/?england-shop or click here.
JASONS STORY
I have only been running for about 9 months now and the only race I have ever
run was the Men’s Health Survival of The 
Fittest
challenge last year in Nottingham. After the Men’s Health Challenge I wanted to
test myself even further and continued training in the hope I could find a place
in a more challenging event and after visiting the London Running Show last year
I found it, The First UK Kilomathon!!
After registering for the Kilomathon I then decided to run for a charity that I had recently visited. The charity is the Little Havens Children’s Hospice in Thundersley Essex. On a recent visit to Little Havens Children’s Hospice, I was touched by the dedication and care shown by the staff towards the children and their families.
After my visit to the Hospice with my co director of PEW we decided to commit to the charity and support the Little Havens Children's Hospice through PEW our company. I also decided that I would like to take part on more of a personal level to help raise funds for the Hospice and registered to run from Nottingham to Derby in the first ever Kilomathon!
To sponsor Jason please visit his justgiving page at www.justgiving.com/jayclark
TELL US YOUR STORY
Have you a story to tell about why you are running the Kilomathon? If so, please tell us about it and we could help you highlight your story in our eNewsletter. The newsletter currently goes out to over 5,000 members. Local newspapers are always willing to highlight stories and it could help you raise funds for your charity. If you do send a story please attach a photo to go along side the story. Click here or email us at adele@gsi-events.com with your story.
