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Antarctica Marathon Training Programs
Welcome to The Antarctica Marathon and Half Marathon Training Programs
My name is Coach Jenny Hadfield and I am the Official Coach of the Antarctica Half and Full Marathon. I have run the Antarctica race twice, once in ankle deep mud and rain and once in 40 mph winds and knee-to-hip deep snow. You are in for an adventure, and one you will never forget. I have developed several training programs for the half and full marathon specifically for the conditions and terrain in the Antarctic. It is vital to prepare fully for this race if you want to finish. Preparation means training in all types of conditions, getting the proper gear, training with a realistic and specific training regimen and understanding we are at the mercy of the elements. It is a very challenging course and typically takes an hour or more longer than your current marathon or half marathon finish time. Why so many programs?Everyone is at a different place training-wise and have varying goals for race day. Some of you may be new to running marathons, while others have been running for years. Some may be new to trail running and others seasoned ultra-runners. Regardless, we are all training to reach the start line, and more importantly to look good for that finish line photograph (even if we won't be able to tell who it is under all those layers). The key to successfully training for The Antarctica Marathon & Half is to start with a realistic training plan. That is, start with a program that best matches your current running regimen. Doing so will reduce risk of injury and increase the joy factor in your journey to Antarctica. Training ProgramsRun-Walk:If you are new to running (one year or less), a first-time marathoner running 2-3 times per week, have been on and off with running, or returning after an injury, the Run-Walk program is best for you. Run-Walking is similar to running intervals, trading off running minutes with walking minutes throughout the entire run. Run-Walk is also a great strategy for runners who are new to hilly and off-road terrain. It is a very enjoyable way to train and the most successful plan for most runners who are attempting the distance for the first time. It allows your body to recover quickly and teaches you how to preserve precious energy for the last few miles. Marathon Run-Walk:
Half-Marathon Run-Walk:
Run-Beginner:The run schedule is best suited for first-time marathoners and those who have been running regularly 3-4 times per week for 30-60 minutes each workout for at least 6 months and do not currently have injuries. Marathon Run-Beginner:
Half-Marathon Run-Beginner:
Run-Intermediate:This schedule is for those runners who have run a marathon in the past year, who have been running at least 4 times per week for 45-70 minutes each workout. Marathon Run-Intermediate:
Half-Marathon Run-Intermediate:
Run-Advanced:This schedule is for those who are looking to improve their race performance, have run several marathons, are not injured and are currently running 4-5 times per week for 45-90 minutes each workout. Marathon Run-Advanced:
Half-Marathon Run-Advanced:
The schedules progress gradually 16 weeks and include running, strength training, rest days, and cross-training. Each training program includes a key at the bottom of the age to explain each workout and how to perform it. If you have specific questions on training and the race, please feel free to email me at coach@jennyhadfield.com. I also recommend reading through the training and racing tips. Although I can't create personal schedules for everyone, I can address your questions and suggest modifications for preparing for the race. I look forward to meeting you in Buenos Aires. Happy Trails, Jenny Hadfield, Coach of the Antarctica Marathon |
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