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Coach Vanessa Junkin is back for a 2nd year with the RunSBY events! Vanessa is a local Road Runners Club of America coach and an accomplished runner and Board Member of our local running club, the Eastern Shore Running Club!!
Vanessa is developing plans for you, to help you through your 16 week journey towards the finish line. Feel free to ask her, or any of your fellow runners, any questions that you may have about training by LIKING and FOLLOWING our Salisbury Marathon Facebook Discussion Group HERE
FULL MARATHON TRAINING PLANS
Are you interested in running a marathon? Vanesssa recommends that your total weekly mileage averages at least 15+ miles per week before the start of the 16 weekplan. If your mileage is lower, you may want to consider the half marathon this year and building up to the marathon next year.
Vanessa ran the Salisbury Marathon in spring 2019 as her 10th marathon. Use the plan below if you’re a more experienced runner looking for higher mileage and interval work. For Vanessa, a high-mileage plan tops out at 50 miles per week, although she knows some people run more than that. Don’t use this plan unless you have been regularly running 30-plus-mile weeks. You have a high likelihood of getting injured if you bump up the mileage too quickly.
Vanessa will be building out a simple-to-follow beginner training plan. Expect this plan to have basic runs and a progressive build up. The focus is not to win the RunSBY Marathon, but to finish. IF you are looking for a bit more push, contact Vanessa directly at Vanessa.firstname.lastname@example.org and speak to her about individualized coaching.
HALF MARATHON TRAINING PLANS
Vanessa has created two training plans for the half marathon. The beginner plan is for people planning to run their first half marathon or for people who want a three-day-per-week running plan to fit in their schedule. Vanessa recommends that your total weekly mileage averages at least 10+ miles per week before you start this 14 week plan. If your mileage is lower, you may want to consider the 5k for this year and aim for the half marathon next year.
The INTERMEDIATE PLAN is best for people who have already run a half marathon and who are consistently running at least 15 miles per week before the start of the 14-week plan. This place also includes some tempor and interval work to help you to get faster.
TIPS AND NOTES FROM COACH VANESSA
A training plan is a guide. You do not have to follow a plan to the tee. If a different day works better for you, do your run on that day. However, do not put two difficult days next to each other (for example, a sprint day and then a long run). If you miss a run, don't beat yourself up. It is your running, as a whole, over the course of the 16 weeks (or 14 for our half friends) that will make a difference, not a run or two.
These plans have been written around a schedule that the local running club, the EASTERN SHORE RUNNING CLUB, have their group runs. These are typcially Tuesday and Wednesdays at 6pm. They meet at Ben's Red Swings at the Salisbury City Park (only about a block from the Full and Half start line). All paces and skill levels are invited and encouraged to attend. The regular route is 3.2 miles and Coach Vanessa typically stays with the slowest runner.
If you are running to finish - without a specific time goal - you do not have to do speed work but Coach Vanessa has added optional interval work as the miles begin to increase. If you've been regularly running 20-22 miles a week, or more, then she recommends adding 2-3 conversation pace miles for each week.
Running is the most important thing you need to do to become a stronger runner, so she has not included any specific cross-training in the plans, but if you have a routine that you like, feel free to do it. You should avoid a difficult workout the day before you long run.
Remember to run about 80 percent of your miles at an easy, conversational pace - a pace that it is not difficult to talk.
Finally, you can use long runs to see what kind of on-the-run nutrition, hydration and clothing works for you. Don't try anything new on race day!
More About Vanessa
Vanessa Junkin is a Road Runners Club of America Level 1 certified coach. She is the secretary of the Eastern Shore Running Club and initiated and leads weekly group runs with the club. Vanessa is passionate about making everyone feel welcome in our local running community and about helping instill a love of running in others.
Vanessa has been running for about 14 years and has worked her way up to completing nine marathons — in seven states — and a 50K. Originally from the western shore, Vanessa made Salisbury her home after graduating from Salisbury University in 2011. She writes about her running on her blog, She Runs by the Seashore and about other runners at RunWashington.com .