headerphoto

Essential Guide for Marathon Preparation

Source: hooHA!

HOW TO TRAIN FOR A MARATHON IN 9 WEEKS
Building Up
  • Step 1 :
    Week One: Run 10 miles one day, rest one day and run four to five miles on the other days.
  • Step 2 :
    Week Two: Run 10 miles one day, rest one day and run five miles on the other days.
  • Step 3 :
    Week Three: Run 12 miles one day, rest one day and run five to six miles on the other days.

Maintaining Stamina
  • Step 1 :
    Week Four: Run 15 miles one day, rest one day and run six miles on the other days.
  • Step 2 :
    Week Five: Run 18 miles one day, rest one day and run six miles on the other days.
  • Step 3 :
    Week Six: Run 20 miles one day, rest one day and run seven miles on the other days.

Tapering Off
  • Step 1 :
    Week Seven: Run 15 miles one day, rest one day and run six miles on the other days.
  • Step 2 :
    Week Eight: Run 10 miles one day, rest one day and run five miles on the other days.
  • Step 3 :
    Week Nine: Jog three to four miles every other day. Then run the marathon.

HOW TO TRAIN FOR A MARATHON IN 12 WEEKS
Building Up
  • Step 1 :
    Week One: Run 14 miles one day, do one speed work session one day and run 5 miles on other days.
  • Step 2 :
    Week Two: Run 15 miles one day, do one speed work session one day and run 6 miles on other days.
  • Step 3 :
    Week Three: Run 16 miles one day, do one speed work session one day and run 7 miles on other days.
  • Step 4 :
    Week Four: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
Maintaining Stamina
  • Step 1 :
    Week Five: Run 18 miles one day, do one speed work session one day and run 5 miles on other days.
  • Step 2 :
    Week Six: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
  • Step 3 :
    Week Seven: Run 20 miles one day, do one speed work session one day and run 5 miles on other days.
  • Step 4 :
    Week Eight: Run 10 miles on a hilly course one day, do one speed work session one day and run 8 miles on other days.
  • Step 5 :
    Week Nine: Run 20 to 22 miles one day, do one speed work session one day and run 5 miles on other days.
Tapering Off
  • Step 1 :
    Week Ten: Run a 15K or half-marathon practice race. Do one speed work session one day and run 5 miles on other days.
  • Step 2 :
    Week Eleven: Run 10 miles one day, do one speed work session one day and run 5 miles on the other days.
  • Step 3 :
    Week Twelve: Do a little speed work (about half of your normal workout) one day and jog 3 miles on two other days. Run the marathon.

HOW TO TRAIN FOR A MARATHON IN 16 WEEKS
Building Up
  • Step 1 :
    Week One: Run 5 miles one day, 4 miles one day and 3 miles on the remaining days.
  • Step 2 :
    Week Two: Run 6 miles one day, 4 miles one day and 3 miles on the remaining days.
  • Step 3 :
    Week Three: Run 7 miles one day, 4 miles one day and 3 miles on the remaining days.
  • Step 4 :
    Week Four: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
  • Step 5 :
    Week Five: Run 10 miles one day, 5 miles one day and 3 miles on the other days.
Building and Maintaining Stamina
  • Step 1 :
    Week Six: Run 11 miles one day, 5 miles one day and 4 miles on the other days.
  • Step 2 :
    Week Seven: Run 12 miles one day, 6 miles one day and 4 miles on the other days.
  • Step 3 :
    Week Eight: Run 14 miles one day, 6 miles one day and 4 miles on the other days.
  • Step 4 :
    Week Nine: 16 miles one day, 7 miles one day and 4 miles on the other days.
  • Step 5 :
    Week Ten: Run 16 miles one day, 8 miles one day and 5 miles on the other days.
  • Step 6 :
    Week Eleven: Do the same workout as week ten.
  • Step 7 :
    Week Twelve: Run 18 miles one day, 8 miles one day and 5 miles on the other days.
  • Step 8 :
    Week Thirteen: Do the same workout as week twelve.
Tapering Off
  • Step 1 :
    Week Fourteen: Run 9 miles one day, 8 miles one day and 5 miles on the other days.
  • Step 2 :
    Week Fifteen: Run 8 miles one day, 5 miles one day and 3 miles on the other days.
  • Step 3 :
    Week Sixteen: Jog 3 miles every other day. Then run the marathon.
   

Putrajaya Night Marathon 2010 - Race Guide

Source: hooHA!

Programme



















Guide










Start/Finish Layout



















42km Route Map




















21km Route Map




















7.7km and 5km Route Map




















Partner Hotel

Pullman Putrajaya Lakeside - Book Now!


Night Marathon a Hit

Full Article

THE response for the inaugural Putrajaya Night Marathon to be held at the Palace of Justice in Putrajaya on Feb 6, has been overwhelming. World of Sports chairman Tengku Zafrul Aziz said they had reached the maximum number of 8,000 participants for the event.

The marathon is offering a total cash purse of RM250,000. Also included is a half marathon, 10km, 7.7km and the 5km fun run. Tengku Zafrul said about 1,000 participants had signed for the full marathon.

“Participants from Singapore, Thailand, the Philippines, Hong Kong, China, Germany, Holland, Japan, Kenya, South Africa, Myanmar, Slovakia, Vietnam and Britain have registered for the 42km run. About 3,000 participants have signed up for the half marathon and 10km,’’ said Tengku Zafrul.

For the convenience of the participants, the organisers will be providing bus transportation from Kuala Lumpur at RM5 for a return journey. Buses will return every 30 minutes from Putrajaya from 11pm to 1am.


Bigger turnout for One Mile Dash

Full Article

Kenyan Sila Kupruto Sematel, who had clocked the fastest time of 4:18.00 in the event, was inducted into the hooHa. asia Hall of Fame.

Malaysian M. Vadivellan was second followed by Johnson Kipkosy Tarus.

In the women’s junior category, Tan Bee Kiang was first while Sufinah Mat Tasim and Siti Shafinah Anwar were second and third respectively.

Malakoff KL 2009 Results

Frenchman finishes race under an hour

RESULTS

Women’s Junior 7km

1. Sylvia Moey (36:53) 2. Alifah Ilyana Mohd Yasin (38:48) 3. Siva Sanggeerthana Muraly (42:32)

Men’s Junior 7km

1. Aridas Dass (27:54) 2. Mohd Azrol Azmil Mohd Don (28:16) 3. Yusri Farit Mohd Lotfi (28:18)

Women’s 7km

1. Miyuki Hirai (34:06) 2. Jessica Chan Chui See (38:37) 3. Sue Ling Wong (38:41)

Men’s 7km

1.Arul Thever Muniandy (26:50) 2. Murali @ Arasu Muniandy (26:51)

3.Prabakharan Madhavan (26:52)

Women’s Senior Veteran 12km

1. Lian Bee Hoon (55:23) 2. Agnes Tee Yok Loi (59:02) 3. Yasuko Hosotani (59:36)

Men’s Senior Veteran 12km

1. Mohd Sowoto (49:48) 2. Md Yasan Rahmin (51:42) 3. Tee Teck Bee (51:57)

Women’s Veteran 12km

1. Tan Lee Chin (53:53) 2. Ch’ng Lay Khim (58:39) 3. Carmen Leong (1’01:09)

Men’s Veteran 12km

1. Jean-Pierre Lautredoux (39:13) 2. Raymond Wareham (43:06)

3. Ong Chin (45:14)

Women’s Open 12km

1. Amutha Arumugam (50:56) 2. Cheah Meei Meei (56:28) 3. Fariza Abd Hamid (57:19)

Men’s Open 12km

1. Lim Khon Seng Casey (45:27) 2. Jasni Khairil Jamaluddin (45:57) 3. Heshwinder Oon Chee Eng (47:46)