Zero to Hero 2017-2018

Zero to Hero 2017/2018


Our Goal

our club (Redway Runners) want to help “novice” runners who’s ambition is to run a Marathon.

This is now the third year of this programme that has already seen many candidates successfully complete the marathon distance. We hope that we can build on that success and help you through to completing your marathon goals.

Leading this years Zero2Hero is Run Coach Portia Simond and Sean O’Leary.

The Training Programme

Download Weekly Training Schedule Click Here (PDF).

Starting 6th June, this will be a simple and flexible programme that will make the most of existing resources within the club such as new weekly mandatory Z2H sessions, step-up groups, interval sessions and particularly the Sunday long runs later in the programme.

The programme is divided into two phases. Phase one of the training will be focused on fundamentals and strengthening, maintaining injury free running, lead by Portia Simond. The second phase will be concentrating on Marathon Training with the added help of our valued club members “Mentors”. In addition to this we will be providing “buddies” and interesting guest speakers who have volunteered to help.

Milestones

There are a number of milestones throughout the programme that we use as running goals. These also allow you to determine if you are on track or need to modify your training plan to give you the best chance of completing the programme.

The optional milestones are aimed to give you experience of entering public running events and allow you to establish and practice routines before taking part in the marathon. They will also provide you with a level of confidence and hopefully a little fun and earn some medals along the way.

The optional races within the programme will be at:
• 5k in July and will be a parkrun at Milton Keynes Willen Lake
• NSPCC 10k in September 2017
• MK half marathon, December 2017
• Oakley 20m, April 2018
• MK Full Marathon 2018

With the exception of parkrun, each event has an entry fee. As a RR Club Member, you may receive a discount on many of the milestone events but you will be required to sign up each race yourself.

At each event you will find great support from other Z2H runners as well as all the other RR Club members.

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  • Candidates

    Candidates

    Congratulations on signing up for this seriously challenging undertaking. You each have your own reasons for doing this. They may be for health reasons, lifestyle improvements, for charity or in memory of loved ones. These reasons are your drivers for committing to this programme and week after week will be the motivation to continue the journey to the finish line. Remember them, they will keep you going on those dark evenings.
    We will help you along the way but you will have to put the work in too. Not only in the miles you will run but also core exercises and perhaps even changes to your lifestyle.

    We will provide you with a running plan to help you along the way. This is designed to build up your strength, speed and distances along the way. These are a guide for you to follow to the next milestone. Again, they are not cast in stone and can be adapted around your other commitments.

    Each of us will start at different points along the way. Some candidates have already completed 5k, some may see that as a distant goal, but we all want to end up at the same place. The marathon finishing line.

    We have found that the best support come from within the group itself. You will all have highs and lows, sometimes you will lack motivation to get out there and run. Being committed to the group can often provide that driver to get up off the sofa and put on those running shoes. Running together is so much more fun.

  • Mentors

    Mentors

    A number of runners from within the RR Club have volunteered to help you with this programme. Each candidate will be assigned a mentor who will hopefully be able to provide support and advice along the way and help keep you on track. Each are experienced runners and most have already completed marathons. Mentors are NOT there to run with you every step of the way. They will have their own training plans and races that they are following, so will not be able to dedicate their running life to you full time.

    We hope that they will provide support along the way within club sessions and advice on preparation for milestone events. Also with tailoring your training plan if needed.

  • Information

    Facebook

    The programme uses Facebook as its main communication channel. We will have our own page for Zero to Hero 2017-2018 Runners and mentors
    We will use it to:
    • Post events
    • Provide links to other running related articles
    • Provide support to runners with general questions
    • Post running plans

    The Facebook page is there for you to contribute too. Let us know when things are going well or not to plan. Remembers that others may be going through the same issues. The support you provide each other will be invaluable. So get involved and help each other through.

    Please respect other users within the group. Please report any issues to z2h@redwayrunners.com

    Offensive posts will be removed and candidates may be asked to leave the programme.

    Costs

    There is no charge for joining the programme. However, participants will be expected to pay for their own equipment (such as trainers, running gear and a GPS watch). There will also be race entry fees.

    The Training Plan

    The plan will indicate what runners should aim for on any day of the programme. It is designed to slowly increase in either running volume or intensity and to help you reach each of the target milestones before reaching the marathon in May.

    The training plan will advise you on the distance, intensity or type of training that should be conducted each day. It will also tell you when to take things a little easier. Resting is as important as any other aspect of the training regime as it allows the body to recover in readiness for the next running session.

    Keeping a Training Log

    Training logs are a useful tool to help you understand your running performance, progression or injuries. All too quickly, you will forget what training was like at the beginning of the programme. Keeping a log helps you identify what was effective for you, it helps you identify when you were ill or stressed and how it affected your performance. It helps you not to make the same mistakes in the future. Your training log can be as detailed as you like. You can chose to share your log with your mentor if you wish to discuss particular aspects.

    To get the most out of your training log, you should maintain it alongside your training plan. You can include details such as:
    • How you are feeling before and after your session
    • Type of session
    • Time of day
    • Weather conditions
    • Which shoes are using
    • Targets for the session

    Analysing your training log could identify issues within your training that can be avoided such as going to the gym before an interval session can lead to injury, or identifying problems each time you wear a particular training shoe.

    The training log can also help you keep track of your recovery

  • Z2H FAQ’s

    Content coming soon

  • Running Types

    Types of Running

    Yes, can you believe it, there are different types of running that we have to think about. Each provide different challenges for your body that will challenge and strengthen it in different ways. Each will have a different target rate of perceived effort (RPE)

    Foundation Running
    RPE 3 -4

    This running is key to your running programme. They are done frequently and at your natural pace. It helps to improve your aerobic capacity and running economy. Base runs should be comfortable, enjoyable and at a level where you can hold a conversation.

    Long Slow Distance
    RPE 4 – 7

    Generally, a long run is a base run that lasts long enough to leave a runner moderately to severely fatigued. The function of a long run is to increase raw endurance. The distance or duration required to achieve this effect depends on your current level of endurance. As a general rule, your it should be long enough to give you confidence that you will be able to complete your chosen race.

    Threshold Running
    RPE 6 – 7

    A threshold run is a sustained effort at lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners.
    Tempo or threshold runs serve to increase the speed you can sustain for a prolonged period of time and to increase the time you can sustain that relatively fast pace.

    Progression Runs
    RPE 6 – 8

    A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at anywhere from marathon down to 10K pace. These runs are generally intended to be moderately challenging—harder than base runs but easier than most threshold and interval runs. Because they’re a medium-effort workout, the recovery time is less than more intense sessions.

    Interval Running
    RPE 4 – 8

    Interval workouts consist of repeated shorter segments of fast running separated by slow jogging or standing recoveries. This format enables a runner to pack more fast running into a single workout than they could with a single prolonged fast effort to exhaustion. There are a number of different categories of interval training, including:

    Fartlek (Speed Play)
    RPE 4 – 8

    Fartlek is a less structured alternative to traditional sunning sessions. It looks to vary intensity within a single session often cycling through moderate and fast running within a single session.

    Hill Repeats
    RPE 7 – 8

    Hill repeats are repeated short segments of hard uphill running. They increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength. Hill repetitions are typically done at the end of the base-building period as a relatively safe way to introduce harder high-intensity training into the program.

    Recovery Easy Running
    RPE 3 – 4
    A recovery run is a relatively short run performed at an easy pace. Recovery runs are best done after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel relatively comfortable despite lingering fatigue from your previous run.

    Core Training

    The core of the spine and the muscles of the hips, abdomen and back. These muscles interact to stabilise the spine, providing a solid base for the legs and arms. Strong core muscles generate the power, stability and mobility that are crucial in demanding , dynamic sports such as running. A strong core also helps prevent injury.

    Cross Training
    These are activities that are used to improve your cardio system and strengthen your muscles. They are usually lower impact on your legs but can include: Football, Cycling, Swimming, Yoga, Pilates, Kayaking, Walking the dog or even Zumba. Each can help with strength and flexibility.