SCMM Full Marathon 2017 Training – Get Started Now!

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SCMM full marathon 2017

To participate in any marathon is definitely not a piece of cake. And when it comes to Standard Chartered Mumbai Marathon (SCMM), the largest in Asia to see the continent’s largest mass huddled, standard of participation is indeed too superlative to behoove laid-back souls.

SCMM 2017- Last year participant finishing the race

SCMM is India’s wealthiest race with prize figures high as USD $350,000. The capacious umbrella of SCMM further has marathon (42.194 km), half marathon (21.097 km), Dream Run (6 km), Senior Citizens Race (4.3 km), Champions with Disability category (2.4 km) and DHL Corporate Champions (42.195 km, 4-person relay) under it. This marathon brims with people from spheres and strata, inclusive of business honchos, sports icons, bollywood figures and non-professional athletes. SCMM 2016 was a great success. Hopes are soaring high for 2017 as well.

Katrina Kaif will be runnning SCMM 2017 - Standard Chartered Mumbai Marathon

John Ibrahim is part of SCMM 2017- Standard Chartered Mumbai Marathon

Toil yourself to be there

It happens with most of us that we laze around on the couch, bombarding our cranky thoughts on the ceiling. Idea of participating in SCMM marathon isn’t as easy as these cranky thoughts of ours. Running a marathon is not, like most of the necessities of our life, at our thumb tip. It demands profound dedication and vigorous practice much prior to the onset of the event.

At Marathon, what really matters is not whether or not you stand on the winner’s podium but whether you survive until the finishing line. To not succumb until the finishing line in true sense is victory. Well, it is for this surviving spirit one needs to gird up one’s loins at least 4 months ahead of the event. Those yearning for winning spirit, by now, might have gauged the volume of sweat you need to force out. So, plunge off your couch and get yourself started.

SCMM 2017 - Standard Chartered Mumbai Marathon

In case you are beginners – How to chalk out your marathon regime?

Do not aspire to be a super-hero in the very beginning. Do not, I repeat it. Like Rome wasn’t built in a day, you too can’t build up you stamina overnight. Speed and distance while you jog are the secondary considerations. Your experience while doing it, mind it, is the primary factor you should take into account. You are required to work for your body, not against. While running, during the moments of breathlessness, you are strictly advised to relax and let your muscles too. Initially, your calf muscles may pain acutely, hinting you to pardon your legs for a while. Do not over—strain yourself, but yeah, do strain yourself enough to be consistent throughout the ten weeks.

Are you all geared up to run through until the end of the blog? This training schedule is devised to befit beginners especially. So, starting from first day of first week, jog-walk 4 km consecutively followed by 4 km in day three and 5 km in day five. Continue this until week 4.

On the onset of week five, start jog-walk to cover 6 km on day one, 5 km on day three, 6 km on day five and 3 km on day seven. Continue the same for both fifth and sixth week.

Heading forward to week seven, lower down on walking and increase the jogging. Aim to jog for 7km on day one, 5 km on day three, 7 km on day five and 3 km on day seven. The eighth week would be exact same as the seventh week.

Now that you have sailed against the currents for eight long weeks, you are potentially higher for the last two weeks.

SCMM Training Plan – Full Marathon

Training
Week 1
Day 1 50 min easy run .
Day 2 40 min easy run
Day 3 Rest
Day 4 60 min easy run
Day 5 Fartlek 30sec fast 30sec easy (10 Repetition)
Day 6 Only 15 min warmup
Day 7 Rest
Week 2
Day 1 70 min easy run +streching
Day 2 Rest
Day 3 90 min easy run + core
Day 4 Rest
Day 5 Fartlek – 45 sec fast, 1 min easy (12 Repetition)
Day 6 Rest
Day 7 100 min easy run+ Stretching.
Week 3
Day 1 Rest
Day 2 110 min easy run+ core Exercise
Day 3 Rest
Day 4 Fartlek 1min fast 1 min easy (15 Repetition)
Day 5 Rest
Day 6 120 min easy run .
Day 7 Rest
Week 4
Day 1 100 min easy run + Stretching
Day 2 Rest
Day 3 130 min easy run.
Day 4 Rest
Day 5 150 min easy run+ Stretching
Day 6 Rest
Day 7 90 min easy run
Week 5
Day 1 Rest
Day 2 Fartlek 1 min fast 2 min easy (15 Repetition)
Day 3 Rest
Day 4 200 min easy run +streching
Day 5 Rest
Day 6 100 min easy run
Day 7 Rest
Week 6
Day 1 110 min easy run
Day 2 Rest
Day 3 40 min tempo run
Day 4 Rest
Day 5 90 min easy run .
Day 6 Rest
Day 7 60 min easy run + core Exercise.
Week 7
Day 1 Rest
Day 2 20 min easy run+ stretching
Day 3 Race Day

 

SCMM Training Plan – Half Marathon

Training
Week 1
Day 1 40 min easy run + stretching
Day 2 Rest
Day 3 45 min easy run
Day 4 Rest
Day 5 50 min easy run +core Exercise
Day 6 Rest
Day 7 60 min easy run .
Week 2
Day 1 Rest
Day 2 70min easy run +streching
Day 3 Rest
Day 4 Farlek 30 sec fast 1min easy (10 Repetition)
Day 5 Rest
Day 6 80 min easy run +core Exercise.
Day 7 Rest
Week 3
Day 1 90 min easy run + stretching
Day 2 Rest
Day 3 30 min tempo run+ core exercise.
Day 4 Rest
Day 5 100 min easy run + stretching
Day 6 Rest
Day 7 60 min easy run
Week 4
Day 1 Rest
Day 2 120 min easy run
Day 3 Rest
Day 4 Fartlek 1min fast, 1 min easy (10 Repetition)
Day 5 Rest
Day 6 90 min easy run.
Day 7 Rest
Week 5
Day 1 100 min easy run.
Day 2 Rest
Day 3 45 min easy run + Core exercise
Day 4 Rest
Day 5 40 min tempo run.
Day 6 Rest
Day 7 100 min easy run
Week 6
Day 1 Rest
Day 2 110 min easy run +stretching
Day 3 Rest
Day 4 130 min easy run + Core Exercises
Day 5 Rest
Day 6 80 min easy run
Day 7 Rest
Week 7
Day 1 20 min easy run
Day 2 Rest
Day 3 Race Day

 

Never forget to forget the below while jogging

  • Once you get your heavy fill, do not run for next three hours.
  • Zeal for marathon may incite you to do more than that stated in the above-written schedule. Please do not. Better slow than injured.
  • You should not though but in case, if you miss out on the days between, don’t try being fast to make up for that. Start exactly the same way how you left it. For your body needs time to pep up again.
  • Breathe as deeply as possible through your nose.
  • Do not try raising your knees high. Nor, bend them as it dampens your momentum. Also, it is bad for your posture.
  • Avoid taking over-lengthy strides.
  • Exercise before and after is mandatory to prevent your muscles from being sore.
  • Keep your arms at ease. In fact, treat your body the way you naturally do.

Here are some tips to help you with training:

Train 3 to 4 Times Per Week – No Pain, No Gain

SCMM - Standard Chartered Mumbai Marathon

Your running training should include a mixture of speed and endurance training. To do this, do speed training during the weekdays and go for long and easy runs on the weekends. The latter builds endurance. Be sure to increase your mileage slowly as per the 10% rule. For example, if you run 10 km this week, increase your next week’s run by 1 km.

Focus on Nutrition, Even If You Hate This Part

SCMM 2017 - Standard Chartered Mumbai Marathon

A runner’s nutrition is critical. Every meal you consume must have a ratio of 20% protein, 20% fats and 60% complex carbohydrates. Hydration is also important, so you need to drink more than the recommended 2 liters of water. Glucose drinks such as Gatorade are also recommended and should be taken within the first fifteen minutes after completing a run. Incorporate a salad at every meal. Have some protein within 30 minutes post workout.

Invest in Good Running Shoes – Your Loyal Running Buddy

 

SCMM 2017, Standard Chartered Mumbai Marathon

A pair of quality running shoes can range between INR 3,000-5,000. These can be purchased from any sports store such as Puma, Reebok, Nike or Decathlon. Running shoes are different from regular sports shoes in that they offer support to your feet. If you have certain foot conditions such as under or over pronation, then it is critical that you test out different pairs of running shoes before making a purchase. Your body weight, the weight, length and width of the shoe and the mileage are all going to affect the type of running shoe you will purchase.

Don’t Forget The Super-important Carb Loading

Carb loading is a strategy used by marathon runners to maximize the storage of energy in the liver and muscles. It is recommended that runners practice carb loading two to three days prior race. What this means is at lunch and dinner you need to consume foods that are high in complex carbohydrates like rotis, pastas and breads. You must also include simple sugars such as fruits. For more details read here.

Prep for Race Day – It’s Not Late Night Cramming in College

  • The day before race have your dinner early and try to avoid having anything new, just a regular meal with good quantity of complex carbs.
  • Take deep and long sleep on last 2-3 nights before race day as on night before the race you will feel anxiety and find it difficult to sleep.

During the Race – Smile for Good Photographs and More

During the race, stay upright and positive. There are going to be many participants around you. Keep yourself hydrated. At every 2nd km, you will encounter a water station. You may also find Energels at some hydration stations.  Be sure to take small sips and avoid gulping down large quantities of water. Pay attention to the posters, music and dhol players! They have all come out to support you.

Post-Race Recovery

After completing the race, it is imperative to stretch those muscles. You can also head for a massage. Eat a hearty breakfast and take a long nap. Pat yourself on the back for participating in such a challenging event!

 

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