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2018 Jerusalem Marathon

Run for the children of ALYN Hospital

DAYSHOURSMINUTESSECS
March 09, 2018
$550
Money Raised
2% raised of $25000

The Experience of a Lifetime: Run the Jerusalem Marathon for the Children of ALYN Hospital

On March 9, 2018, ALYN Children’s Hospital in Jerusalem invites you to Israel for an extraordinary odyssey of Chesed and an experience you will never forget.

Tens of thousands of runners from around the world will run, jog, or walk in the legendary Jerusalem Marathon. Participants choose between routes of  5 km, 10 km, a half marathon, or the full 42.2 kilometer (26.2 mi) marathon distance. You will run in the footsteps of kings, prophets, crusaders and conquerors through dozens of historical sites that encompass over 3,000 years of ancient and modern history. From the cobblestones of the Old City to the tracks of Jerusalem’s ultra-modern light rail, runners will encounter an event without parallel.

Team “AdrenALYN” is made up of runners of all abilities who run and raise funds for the children of ALYN Hospital.  ALYN is a world leader and the only place in Israel that specializes in treating children who have been severely injured in accidents or acts of terror, suffer from degenerative disease, or were born with significant physical challenges. The remarkable team of dedicated doctors and therapists at ALYN work tirelessly with these children.  Our goal is to return them to their families, empowered to live as independently as possible.

ALYN is a place where miracles happen every day. 

Won’t you play a role in these miracles?

Specifics

Registration for the Jerusalem Marathon races (5K, 10K, 21.1K, and full 42.2K marathon) for AdrenALYN runners is free of charge as long as you raise the minimum donation amount for your group. All donations are tax deductible.

When you register, we will set up a custom fundraising page for you that you can use to accept online donations. Send it to your family and friends. Remember, the money you raise will help support thousands of children receiving treatment at ALYN.


Israeli Residents

Israeli residents (must have Israeli identity card) who raise at least 500 shekels in donations (tax deductible of course) will be offered the following package: 

  • Admission to the race distance of your choice
  • Pre-race pasta and post-race victory parties
  • A tour of ALYN Hospital
  • Team AdrenALYN dry-fit running shirt
  • Detailed training plans from Chaim Wizman, Director of Special Projects at ALYN and renowned running coach
American students studying in Israel

American students in Israel (yeshiva, seminary, volunteer program) who raise at least $500 in donations (tax deductible of course) will be offered the following package: 

  • Pre-race Pasta and post-race Victory Parties
  • Admission to the Race Distance of Your Choice
  • A tour of ALYN Hospital
  • Team AdrenALYN dry-fit running shirt
  • Detailed training plans from Chaim Wizman, Director of Special Projects at ALYN and renowned running coach
Runners coming from the United States

Those from the United States who raise at least $3,600 in donations (tax deductible of course) will be offered the following package: 

  • Roundtrip airfare to and from Israel
  • Hotel accommodations at a deluxe Jerusalem Hotel, from Thursday, March 8th – Sunday March 11th.
  • Transportation for group flights to and from Ben Gurion airport
  • Pre-race Pasta and post-race Victory Parties
  • An unforgettable Shabbat in Jerusalem with runners and inspiring personalities from all over the world
  • Admission to the Race Distance of Your Choice
  • A tour of ALYN Hospital
  • Team AdrenALYN dry-fit running shirt
  • Detailed training plans from Chaim Wizman, Director of Special Projects at ALYN and renowned running coach

Full fundraising requirement must be complete by February 20, 2018. If not complete, runners will give a credit card to make a personal donation to cover the shortfall.

Bring a friend

If a runner wants to bring a companion who will not be running, they need to pay $2,000 to cover hotel and airfare.)

The Jerusalem Winner Marathon held in Israel’s capital is one of the most unique marathons in the world, combining history with a challenging racing experience.

The various tracks trace 3,000 years of history in this fascinating city that is holy to the world’s three monotheistic religions.

Tens of thousands of runners, representing different religions and countries from all over the world participate in the marathon each year and experience Jerusalem’s cultural and historical landmarks, the city’s unique routes and landscapes (see course map) and an inspiring and unforgettable athletic experience.

The marathon course has been approved by the Association of International Marathons (AIMS).

Starting line: all heats will start at Rupin Rd. at the junction between the Israel Knesset building and the Israel Museum.

Please note: Runners should arrive at the starting line 15 minutes before the indicated time.

Starting off safely:
The starting gates are located one km away from the park. Please plan accordinglyYour personal time will be measured from the moment you cross the starting line.
You may leave your sweatshirts at the starting line. All clothing will be donated.

Pacers

Pacers will be positioned at appropriate points in each gate with clear indicators of each pacer’s target time.

 

10 km race times: 40, 45, 50, 55, 60, 65, 70 min.
Half-marathon times: 1:30, 1:35, 1:40, 1:50, 2:00, 2:10, 2:20, 2:30 hours
Marathon times: 3:15, 3:30, 3:45, 4:00, 4:15, 4:30, 4:45. 5:00 hours

Medical guidelines for runners in the 2018 Jerusalem Winner Marathon events 

Enjoyment, challenge, self-fulfillment, social experience and athletic competitiveness bring thousands of runners to the 2018 Jerusalem Winner Marathon events. But the anticipation at the starting line and the satisfaction when crossing the finish line require adequate preparation. Running a race without preparing properly can cause injuries, be harmful to your health, and in extreme cases even lead to death. The following guidelines will help your legs carry you across the finish line, healthy and smiling.

Physical preparation

Training:

*It is recommended to train with a certified trainer. Include exercises in your training program that focus on both the cardiovascular and musculoskeletal systems.
Be sure to follow a training program that is based on your personal fitness level to avoid over-training which can increase the risk of injury.
*Set targets (distance and speed) that suit your training and fitness levels.
*Running the half-marathon is recommended for runners who have participated in at least three 10km races over the past two years.
*Running the full marathon is recommended only after running at least 2 half-marathon during the previous two years.

Injury or illness during training:

*Any training session that was canceled due to injury or illness will set the runner back two days in the training program. Please consult with an expert regarding the optimal way to resume training after an illness.
*Running with an injury that has not completely healed may worsen the injury and even cause irreversible damage.
*If you suffered from fever, upset stomach or diarrhea during the week before the marathon, do not participate in the marathon.

The Ministry of Health recommends that runners be examined by a family or sports physician before running in the race:
*Ministry guidelines indicate that the examination should include an EKG in order to rule out congenital heart defects.
*The health statement includes a reference to the runner’s health condition during the week preceding the race.

Nutritional Preparation:

48 hours before the race:
*Increase intake of carbohydrates such as pasta, rice, potatoes and bananas
*Consume a bit more salt that you normally would
*Refrain from drinking coffee and alcoholic beverages
*Drink 500 ml of water two hours before the race
*Slowly consume another 500 ml of water before the race begins

During the race:
*Drink water at every station
*The recommended water consumption rate is 7 ml per kg per hour for men (e.g. a man weighing 70 kg should drink approximately 0.5 liters of water every hour) and 6 ml per kg per hour for women. Drink an additional 100-300 ml of water each hour, according to quantities of sweat and weather conditions
*On hot days, runners should pour water over their heads and bodies, cool themselves under the sprinklers along the course and increase water intake.
*Half-marathon and marathon runners should use electrolytes tablets, isotonic drinks or gels during the run in hot days and if you sweat a lot in order to avoid low sodium levels in the blood (hyponatremia).

After the race:
*Drink as much water as needed
*It is recommended to weigh yourself before and after the race
(without clothes that absorb large quantities of sweat), in order to estimate loss of fluids during the race. Every kilogram lost during the race should be replaced with 1-1.5 liters of water (but no more!)

Before and during the race:
*Dress according to the weather conditions on the day of the race. Prepare a change if needed after the race.
*Note important personal information on the back of your number tag including: name, telephone number, important medical information (sensitivity to drugs, conditions such as diabetes and asthma etc.)
*Runners with diabetes should carry a tag or indication of their condition and carry carbohydrates
*Runners with asthma should carry a tag or indication of their condition. It is recommended to use an inhaler as necessary
*Stop running, move to the side and approach a member of the medical team located along the course
in case any of the following symptoms appear:
Dizziness
Nausea
Weakness
Chest pain
New, unfamiliar pain
Extreme shortness of breath

If you notice that any of the other runners are not feeling well or have collapsed, notify a member of the medical team immediately.

Health Declaration
In order to complete your registration and participate in the race, you must read carefully and sign up the online Health Declaration form (appearing on the online registration form at the website).
Please be aware of your health status, prior to your participation in the race and in case of need, please consult your doctor regarding any medical problems that may appear and might risk your health during the race.
If there will be any deterioration in your health condition, prior to the race (such as: fever, insomnia, heart problems, vomiting, etc.) you must consult a doctor.
Please note, you must sign up and confirm the Health Declaration form.

Good luck!

Coaching

In addition to being ALYN’s Director of Special Projects, Chaim Wizman is an experienced endurance runner, coach, and marathon pacer. He has personally completed over 50 marathons and coached hundreds of runners throughout Israel. Last year, he was featured in an ESPN film on running in Israel. 

Chaim’s training plans have helped both new and experienced runners succeed in accomplishing their running goals. They have been tested over years of experience by a diverse variety of runners. Whatever distance you choose, as part of AdrenALYN’s Jerusalem Marathon team, you are in good hands.


If you are training properly for a marathon or a half marathon, you are, by definition, pushing your body hard. Your body is a precision machine that, like a car, must be properly fueled in order to obtain optimal performance. The role of proper nutrition in your program is no less important to your success on race day than your actual training program. In this article, I will attempt to provide a brief overview of what you should be doing to stay properly fueled and hydrated.


Hydration

Staying well hydrated is absolutely critical for the distance runner. Not only will dehydration negatively affect your performance during a run but it well also impede your recovery afterwards since fluids remove waste products and bring nutrients to tissues for repair. When you sweat, your blood volume decreases and therefore less oxygen rich blood reaches your working muscles to produce energy aerobically. This, in turn, forces you to slow down. When you run in hot and humid weather, this effect is magnified because the body sends more blood to the skin to remove heat, making even less available to the muscles.

So how do you know if you are drinking enough? Don’t rely on feeling thirsty to cue you about the need to drink. The body’s thirst mechanism lags behind the actual process of dehydration. Many marathoners become chronically dehydrated without knowing it by virtue of a small daily deficit in th eamount of fluids they take in versus the amount they expend. The result is fatigue, irritability, loss of motivation and often injury. In fact, research has shown that often that feeling that we interpret as hunger is actually thirst and can be alleviated simply by drinking more water regularly. It goes without saying that runners who lose a lot of fluid during exercise need to drink far more than the average person in order to compensate for this additional fluid loss.

It is useful to weigh yourself on an accurate digital scale just before a long run and then immediately afterwards in order to guage your fluid loss. Your objective should be to replenish that weight loss with fluids within four hours of your workout.

Without making you neurotic about consuming a specific amount per day, I will make the following suggestions:

  • Drink two full cups of water upon waking up in the morning
  • Drink an additional two cups of water before each meal. This will also help you avoid overeating.

Keep a sports bottle filled with water at your desk and drain it several times a day. If you find it hard to stomach water, you can lightly flavor it with a sweetened concentrate but go easy on the syrup as it is easy to consume large amounts of empty calories from sweet drinks if you are not careful. Sports drink such as Gatorade and Powerade are excellent choices during runs of more than one hour and immediately thereafter because they provide carbohydrates that are readily usable energy and are absorbed as quickly as water. They also contain sodium to enhance glucose and water absorption and improve fluid retention.

Nutrition

Most of the energy you use during exercise is provided by carbohydrates with a smaller percentage provided by fats. Since the body can only store 2000-2500 calories of carbohydrate in the form of glycogen, you need to continuously replenish your glycogen stores after a workout. Incidentally, the faster you run, the higher the proportion of carbohydrates that you use. This fact led to the now discredited theory that if you want to burn fat, you should run slower. Carbohydrates are a more efficient energy source than fat because breaking down fat requires more oxygen per calorie. Therefore, you can’t run as fast by just burning fats.

The upshot of all this science is that, if you want to marathon train, you are going to have to adopt a high-carb diet. If you took up marathoning to lose weight (you will, I guarantee it) and are dieting with an Atkins type low carb diet, forget about it. You will be like a car running on empty. Instead, choose a diet high in complex carbohydrates. Some excellent food choices are rice, pasta, bread, sweet potatoes, pancakes, bagels, potatoes, corn, raisins and cereal.

The timing of your meals is also important. I always used to skip breakfast until I became a serious runner. We have all heard the mantra about how breakfast is the most important meal of the day and we have all ignored it. Well, don’t. My standard breakfast during marathon training is 2 bowls of cereal such as cornflakes or cheerios, a banana, a cup of orange juice and two glasses of water. Rather than eat three large meals a day, it is good to graze throughout the day with healthy, high carb snacks such as fruit, pretzels, rice cakes and granola bars.

 

If your mileage is high and your weight is under control, treat yourself to some good ice cream or cake a couple of times per week. You deserve it. One of the best aspects of marathon training is that you can get away with indulging occasionally without guilt.

Also make sure that you have at least one good source of protein such as chicken, fish, eggs or meat every day. Most people can get away with eating a light meal up to 1.5 hours before a run but stay away from red meat and hard cheese in the four hours before a workout. It is extremely important to refuel by eating a high carb meal within 1.5 hours after a workout because the body absorbs and replenishes its depleted glycogen stores very efficiently during this window of time.

Supplements

Most people with a normal diet do not need vitamin supplements. However, because you will be pushing the envelope over the next few months, it is worth taking a multi-vitamin to ensure that you are not lacking any essential vitamins and minerals. Distance runners often suffer from low iron, which will give you a feeling of exhaustion. In addition, your immune system is slightly suppressed after an intense workout thereby rendering you more vulnerable to catching a cold. Additional doses of Vitamin C can help address this.

Unless, you suffer from a specific and pronounced deficiency of a particular nutrient, I recommend taking one-a-day Centrum Performance to make sure that you are covered against any deficiencies.

Although running is undeniably great for your general health, cardiovascular system, energy level, proper weight maintenance and multiple other health benefits, it does tend to tighten the muscles and render them inflexible.  This is easily correctable which a proper stretching routine. 

Stretching will help you maintain flexibility, enhance blood-flow, flush lactic acid out of your system and prevent soreness.  I recommend doing the following stretching routine after your run.  Stretching before you run (as opposed to warming up) does not provide much benefit and can even be harmful as cold muscle are shorter and are therefore more susceptible to tearing. 

Please note that the optimal duration of a stretch is 15-20 seconds.  Never bounce into a stretch, but rather ease into it slowly.  Finally, the phrase “no pain, no gain” is absolutely incorrect in stretching.  Stretch to the point where you feel tension but not actual pain.  As you do these exercises regularly, you will see your flexibility increase. 

The entire routine  should take no longer than eight minutes and will pay huge dividends.

(Stretches and pictures Runners World: Thomas McDonald)


Hamstring Stretch

Extend your right leg so your right heel is on the ground in front of you. Bend your left knee and slowly lower your hips down and back, as if you were sitting into an imaginary chair. Keep your upper body tall. Repeat on opposite side.

Calf Stretch

Stand with both feet on a curb or step. Move the heel of your right foot backward so it’s hanging off the curb. Lower your right heel down so you can feel a deep stretch in your calf muscle. Bend both knees to deepen the stretch.

Glute and Piriformis Stretch

Cross your right ankle just above your left knee and lower down into a squatting position. Hold onto a friend or a tree for balance if necessary. If comfortable, gently push down on your right knee. Repeat on opposite leg.

Chest Stretch

Stand with your feet shoulder-width apart. Lace your fingers together behind your head above your neck. Squeeze your shoulder blades together while trying to extend your elbows out to the sides and slightly back to open your chest.

Quad Stretch

While standing on your left leg, bring your right heel back, and grab your right foot or ankle with your left hand. Gently pull your foot toward your tailbone. Keep your knees aligned, and don’t arch your back. Repeat on your other leg.

 

If you are like most people, you have probably put on a few pounds over the years. Maybe you find yourself out of breath after walking up a flight of stairs or wheezing when you walk up a hill. You have been thinking about getting back in shape but you have no idea where to start. Gym memberships are expensive and if you don’t go regularly, you will have wasted your money like so many others. The best way to get into shape is also the most efficient and economical. You don’t need a thing other than a decent pair of shoes and you can do it anywhere in the world. Yes, I am referring to running. Running? “Me, are you kidding. I can’t jog for 30 seconds without gasping for air.”

Not to worry. No matter what shape you are in today, rest assured that you can be a runner in a mere eight weeks. In fact, I am so sure of this that I suggest you register right now for a 10 km race that you will run in just about three months.

Wait a minute. Shouldn’t you start walking before you start running? Absolutely. But dare to inspire yourself with the lofty but achievable goal of completing a race. The beauty of a distance race is that it need not be a competitive experience if you don’t want it to be. Every runner who crosses the line receives a certain measure of glory. Even for power-walkers, a 10 km race can re-energize their commitment to staying fit and trim by taking on new challenges and moving on to a whole new level. So, how do you get started?

 


What's a K, and why 10?

“10-K” is athlete lingo for a 10-kilometer walk/run. Ten kilometers equals 10,000 meters or 6.2 miles, which translates to  25 times around a high school track.   A 10 Km is long enough to be a challenge but not overly daunting like a half marathon..

The Jerusalem 10 km is an amazing event that draw folks who enjoy exercising, challenging themselves, and meeting people. But the biggest appeal of this race is the party atmosphere. There are snacks and drinks, plus T-shirts, awards, and goody bags stuffed with gifts and coupons.

While some walkers and runners compete for first-place honors, most sign up for the fun of it. Medals are handed out just for participating, not only for being the fastest.
Once you decide to register for a 10 Km, you’ll reap plenty of benefits well before the race day.

 

Here's why:

Committing to a 10 km can be powerfully motivating because you’ll naturally want to do well. And with the 12 week training program presented in this article, you can definitely enhance your performance.

Setting a goal — namely, to complete a 10 km renews your sense of excitement about weight loss and fitness.

Increasing the intensity of your workouts in preparation for race day builds your speed, boosts your strength and endurance, and maximizes weight loss.
Concentrating on technique and training rewards you with a sense of pride, mastery, and accomplishment, all of which give you the confidence to try something new and succeed.

Of course, you mustn’t overlook the most important benefit of entering a 10 km: Having Fun.  You get to spend time in the great outdoors. You meet scores of like-minded people who share your interest in health and fitness.

Common Sense

Go for the Goal

You don’t have to look very far to find an event in the near future to inspire you. The Jerusalem 10 km takes place on March 9, 2018. And the best part is that many of your friends and neighbors will be training for and participating in this same event.

Note: Anyone with heart disease, diabetes, cancer, or other chronic health conditions should consult a doctor before starting a training program.

Priming Your Body

What may come as a surprise to many people, is that virtually anyone who can walk, can, with a little committment, learn to run. The first thing you need to do is assess your current ability to walk a 5-K. As a benchmark, you should be able to walk briskly — fast enough to work up a light sweat, but not so fast that you’re gasping for breath — for at least 25 minutes. You need to be at this level in order to begin training. If you’re not, you need to work up to it.

Remember to spend a few minutes stretching after every warm-up and cool-down. Choose exercises that target your calf and thigh muscles.

If you miss a session here and there, simply pick up where you left off. If you miss a week or more of training, you may have to back-track a week to resume working out at a comfortable level.

Never do speed workouts on consecutive days or on “easy” days, even if you’re feeling great. Doing too much too soon or too fast puts you at risk for soreness and injury, and often you don’t know that you’re overdoing it until it’s too late. Remember, you are your only training competitor, and your best time is the one that gets you to the finish line safely and comfortably.

Finally, let your body rule your routine. If you’re extremely sore or tired the day after a workout, cut back. Walk only as fast as you can without feeling any kind of muscle or joint pain. If you experience dizziness, chest pain, or sharp pain anywhere in your body, stop your workout and see your doctor.

 

The single biggest training mistake that people make is their belief that the harder they train, the better they will get. Well, my friends, you are hereby placed on notice that the Law of Diminishing Returns is not just an economic principle. It is also true in the realm of exercise physiology. As a result of this erroneous pereception, many runners go out and run as hard as they can every time they hit the road and entirely ignore their bodies in the process. Inevitably, such runners wind up becoming overtrained, fatigued and ultimately, injured.

In addition to the physical ravages of overtraining, there are also pyschological pitfalls. If you know that every workout is going to be a gut busting, lung searing experience that leaves you totally spent, your brain which naturally register a certain subconscious resistance to doing them, since the brain is programmed to avoid pain. You may be able to override the brain’s reluctance to work hard for awhile but eventually the brain has all kinds of clever tricks to beat you into submission such as side stitches, sprained ankles, stomach issues, dizziness and a whole host of other running related “ailments” that may be nothing more than psychosomatic symptoms generated by a brain that desperately wants you to back off. Therefore, it is crucial that some of your running be easy and enjoyable and not invariably associated with pain and hard work. 

Furthermore, supremely hard efforts during workouts must be made very sparingly. For example, the world’s top marathoners will not run more than two marathons per year. At first glance, this seems strange since these guys run up to 300 km per week, which means that they average a marathon distance worth of running every day. Why should it be a big deal for them to run, say, one marathon per month?

The answer is that the maximal effort that racing a marathon at one’s optimal pace entails is too draining on even a professional athlete (whose body is used to incredible strain) to be done more than twice per year. Our goal is to peak for the Jerusalem Marathon on March 9th and not to waste our best efforts on our training runs. That does not mean, of course, that training should be a walk in the park.

I strongly disagree with the theory that long runs are merely time accumulated on your feet and that pace is almost irrelevant on these long runs. That may be true if your objective is merely to finish the marathon. But if you want to run the marathon well, you have to train according to how you ultimately hope to race, while again reserving those rare supreme efforts for race days. 

All of this sounds wonderful in theory but how do you implement this in practical terms? The answer is by doing proper warm ups and cool downs and by doing recovery runs at the appropriate pace. 


Warming up

Warming up is critical for three principle reasons:

One major objective is thermonuclear regulation: In order to exercise efficiently, you need to raise your core body temperature.

Another is cardiovascular: As the heart shifts from a resting rate to the vastly increased effort necessitated by running, this increased effort should be made gradually to avoid shocking the heart. By the way, this is one of the reasons why you usually feel much better after 15 minutes of running than you do after 2 minutes. The heart has already adjusted to the new demands and has reached what physiologists refer to as a “steady state”.

The final reason why warming up is important is muscular: Cold muscles are short, tense and easily strained. The bio mechanical principles involved in running, specifically with respect to muscle contraction in the legs, are incredibly complex. Tearing off like a bat out of hell at the start of a run is a recipe for a hamstring, groin or calf strain. So, how long should you warm up? It really depends on how old you are and on your body type.

Some older runners need up to a half hour to warm up while others need no more than 5 minutes. Because everyone has limited time to invest in their training, I recommend the following rule of thumb. Start out very slowly and continue to run slowly for a full 10 minutes before doing anything harder than a moderate effort. If you are going to be doing fast intervals, you need to be warmer so a 15 minute warm-up is preferable and you should slowly pick up the pace in the last three minutes of the warm-up to give your body a subtle hint of what lies ahead.

 

Recovery runs and cooling down

Recovery runs and cooling down work on the same principle.

Endurance running causes microscopic tissue damage and minuscule muscle tears. This is no big deal and the body’s natural metabolic processes easily heal these impacts. However, since if you are marathon training, you are going to be doing the same thing to your body again tomorrow, you need to help the body accelerate the healing. The way to do this is by increasing blood flow.

Enhanced blood flow is facilitated by movement. Therefore, contrary to popular belief, you will recover best from long runs not by lying comatose on the couch with a box of Pringles but rather by doing an easy recovery run.

How slow and how far should recovery runs be? This is also quite subjective. If I had to give it a specific number, I would say that your recovery pace should be 45 seconds to 1 minute slower than one’s normal moderate training pace and be somewhere between 8-12 kilometers. However, there are a few caveats here:

It is not true that the slower you run, the more you will recover. At some point, the unnatural bio-mechanical process of running so much slower will throw your stride off and actually tax your muscles more, which is precisely the opposite of what we are trying to achieve. Therefore, you should run at the slowest pace at which your body can find a rhythm.

For most people, this is between 45-60 seconds slower per kilometer than their normal, moderate training pace. However, if you are dogging it every time out there, you would slow down less on recovery runs or risk an unnatural stride. With respect to the distance of recovery runs, they can sometimes be effective with as little as 5-6 km, depending on what you are recovering from.

The best part of a recovery run is that theoretically, you should know immediately if you have done it correctly. If you have done it properly, you should feel less sore and more invigorated than you did when you started, which is certainly not the intense exhaustion you would feel after an interval session.

Ok, I’ll be the first to admit that the title of this article can be off-putting for some of you. Who needs to improve, you ask? You run for health, for serenity, for the scenery….whatever. The last thing you want to do is spoil the one simple experience in your life by becoming fixated on the clock.

Fair enough, and yes, I hear you loud and clear. But if, like most people, you have a competitive spirit lurking somewhere beneath that mild-mannered exterior or if you need an inspiring goal to get you out the door when Modern Family and a jumbo size bag of Ruffles beckons, read on.

Most chronic running mistakes come in two forms. The gung-ho crowd, raised on mantras such as “no pain-no gain” train too hard. They try to run faster every time they lace up. The inevitable result is burnout, fatigue and injury.

Some runners make the opposite mistake. They run the same course at the same pace every time out. Usually, this is done at a slow, comfortable pace. Sure, it’s good exercise, but from a training perspective, this is known as junk mileage.

Rarely do the too-fast or too-slow runners realize that their training is off the mark. Both are running the way they feel, just the way they have always been told. Without some scientific guidelines, neither type of runner is likely to improve. Therefore, ask yourself the following question: At what pace or paces should I be training to maximize my fitness and my running performances?

If you can answer this question, you have the key to a successful training program.

Exercise physiologists and coaches generally agree that there are three ways to improve running performance: You can increase your maximum oxygen uptake (max VO2), which measures the greatest volume of oxygen that can be dispatched to your muscles during exercise; you can extend the point at which your muscle efficiency falls off significantly (your lactate threshold or LT); and you can improve your endurance or running economy (RE).

It follows that the most effective training takes direct aim at one or more of these three factors. Training that isn’t specific (e.g. jogging around town) will still produce results, but you’ll get a lot less bang for your buck. Here’s how to train smarter:

Max VO2 Pace

Your maximum oxygen uptake is the greatest amount of oxygen that your muscles can use while you’re exercising as hard as you can. It is not just the amount of oxygen that your heart and lungs can provide. As you train, your leg muscles become more efficient at burning the available oxygen. This is specificity of training, which helps explain why a fantastic swimmer might not run very fast and a great runner might not swim very well. Both have great cardiovascular systems, but an athlete has to train the muscles specific to a particular event.

Your max VO2 pace is not the same as your all-out sprint speed. It’s a pace that you could hold for an 11 minute race. Obviously, if you chose to sprint for just 30 seconds, you could run much faster than max VO2. Faster isn’t better, however. The best pace for improving your max VO2 is your max VO2 pace. Running a daily 11 minute race time trial would quickly lead to chronic fatigue. Except when racing, you should not try to run continually for more than 5 minutes at your VO2 max pace.

So how do you calculate your max VO2 pace? The only way to get a truly accurate reading is to be tested in a sports lab. Since most of us do not have access to one, I will give you the following formula. For faster runners (45 minute 10k and below), your VO2 max is approximately 15 seconds per kilometer faster than your 10k race pace. Thus, if you are a 45 minute 10k’er (a 4:30 /km race pace), your VO2 max would be very close to 4:15 /km. Slower runners need to subtract slightly more time from their race pace to get their VO2 max pace. Thus, a 50 minute 10k’er would subtract 20 seconds from his 5:00/km race pace for a VO2 max of 4:40 while a 60 minute 10k’er would subtract even more time (30 seconds) from his 6:00/km race pace for a VO2 max of 5:30.

When training for an upcoming competition, it is useful to run a max VO2 workout once per week. A good workout would be 800 meters, 3 to 6 repeats, at your max VO2 pace or 400 meters 8-12 repeats at the same pace. Jog 2-3 minutes between repeats to recover. The idea behind this kind of interval training is that you can safely go up to or beyond your maximum capacity of 11 minutes of max VO2 running because the recovery jogging gives you regular rests. Adaptation without exhaustion is the foundation of all training programs. I cannot emphasize this strongly enough. There is no reason for a distance runner to regularly run intervals faster than max VO2 pace. Leave that intense speedwork to the sprinters. Running too fast will lead to fatigue and breakdown. Running with controlled speed (max VO2 pace), on the other hand, will vastly improve your performance potential.

Lactate Threshold (TEMPO Run)

No matter what your distance, the higher your lactate threshold, the faster you can go before your muscles stage a full-fledged rebellion. Elite runners with relatively low max VO2 levels were able to perform at a world-class level because their lactate thresholds were so high, that they could run marathons at 85% of their max VO2’s while other elite runners could only maintain levels of 75-80%.

So how do you improve your lactate threshold? By running at your lactate threshold (LT) pace, of course! This corresponds closely with 85% of your max VO2 pace. Thus, for example a 45 minute 10k’er (a 4:30 /km race pace), with a VO2 max of 4:15 /km would have an LT pace of 4:45 . Half marathon and marathon training should include a weekly LT workout of 5-10 km at LT pace. A good way to do this would be to warm up for 2 km, run at LT pace for 5-10 km, then warm down for 2k. You can also do LT running in the idle of a long run when training for a half or full marathon.

Recovery Runs

The great thing about max VO2 and LT workouts is that they are very focused. You know exactly how fast and how far to run. Not so with recovery runs. Too many runners who head out the door for easy runs wind up running too fast. As a result, they don’t get the necessary recovery after their harder training days. The secret to easy running is to find the slowest pace that will still provide all the generalized aerobic benefits you want. If you run too slowly, you get almost no training effect, and your workout time is essentially wasted. So the big question becomes, how slowly can you run and still be training?

Research indicates that the dividing line is at about 65% of your max VO2 pace. Many find this pace ridiculously slow but it is good to know that when you are exhausted and simply don’t have the strength to run hard, that you can run much slower and still make deposits into your training account.

 

Nothing defines the long distance runner more than the weekly long run. A long run is technically defined as any run of half marathon distance or more, less than this is considered medium long. The long run is the bread and butter of a marathoner and it is incredibly rewarding when it goes well and it can also be devastating when you crash and burn. Therefore, I am going to explain how and why we do long runs.

First of all, why do we do it?

The answers are both physiological and psychological.
 
1) Glycogen Depletion: The primary form of fuel used by the body when running a marathon is glycogen, a form of carbohydrate stored in the liver. Most people can store only about 2000 calories worth of glycogen and that is only enough for about 25-32 kilometers depending on your weight and metabolic rate. When you hear the expression “hitting the wall” that is simply a colorful way of saying that one became glycogen depleted and lacked the fuel to continue.

As you all know, however, the marathon is 42.2 kilometers, not 25 or 30 km, so the question is, where do you get the rest of the energy you will need. The answer is from fat. Everyone, even the most emaciated runner, has abundant fat stores in his body.

The problem is that the body is not very good at using fat for energy because it requires more oxygen to metabolize fat. Therefore, less oxygen is available to the muscles. What long runs do in this regard is twofold.

First, they train your body to store more glycogen than the average person which means you push the wall further away.

Second, they teach your body to metabolize fats more efficiently. Even if you run 15 kilometers every day, you will not get the same physiological adaptations that are necessary for the unique requirements of the marathon unless you run long.

You can also replenish your glycogen stores mid-run with calorie based snacks such as gels and energy replacement drinks but you need to experiment with what your stomach can handle since everyone is different in this regard.
 
2) Psychology: Everyone who has been training for a marathon regularly can easily run 10 or 15 km at a pace that is comfortable to that runner. You may be exhausted by the end of that run but you will likely recover within 36 hours because your excellent fitness level means that you have not pushed your body to its limit. But herein, my friends, lies the rub.

Marathoning is an extreme sport and I assure you that you will be pushing your body to the limits during the race (it’s actually a lot more fun than it sounds.). By running long, you simulate what your body will go through in the marathon. If your legs feel dead at kilometer 37 or your hamstrings tighten and your general exhaustion makes you want to do anything but run another step, it helps to know that you have been there before and that you can shorten your stride, stretch a bit and tough it out.

The psychological component of marathoning cannot be overestimated. The long runs will build your mind as much as your body. I am a big believer in doing a lot of long runs because aside from the physiological adaptations these runs provide, they make you mentally tough. The goal is to leave as little uncharted territory as possible on race day. Naturally,of course, this has to be balanced against training too hard and risking injury.
 
OK, now you know WHY we do it. But HOW do we do it properly?

During base training, pace is not important at all. There is plenty of time to sharpen our pacing once you have the endurance under your belt. I suggest the following progression for long runs during base training. Start out SLOW. For the first five kilometers take it very easy, allowing your body warm up properly. Once you are warm, you can quicken the pace  by about 15 or 20 seconds per kilometer but make sure that you settle into a comfortable rythm and are not pushing too hard. 

You should be able to carry on a conversation during this stage of the run.  If you can’t you are running too fast.  Unless you are training for a hilly marathon,  forget about your pace completely on a steep hill. Just shorten your stride, pump your arms and survive the hill. Resist the temptation to walk, however, because pyschologically, walking will kill the run for you.  Over the final quarter of the run, although you may be exhausted, try to actually quicken the pace to about 10% slower than goal marathon pace. Once your run is concluded, do a five minute warmdown consisting either of slow jogging or brisk walking.  Stretch very gently but never to the point of pain.

 It is very important to eat a large meal of complex carbohydrates on the night before a long morning run to ensure that your glycogen stores are topped out. Although pasta is the traditional favorite, rice, potatoes, high grain cereal and bagels will do just fine also.

Drink a lot throughout the previous day to ensure that you are well-hydrated. If you can stomach ice tea or sports drink early in the morning and some crackers or rice cakes, you will be better off having some calories in your system to replace the ones you burned overnight. Make sure that there are drinks along the course. Water is OK, but flavored water or ice tea or non-acidic juice is better as it provides calories and hence, glycogen.

Some people like to eat raisins on the run. If this works for you, terrific. Make sure that you drink at least 1.5 liters during the run, more if it warm and/or humid. Your thirst mechanism does not keep up with the actual process of dehydration and therefore, if you suddenly feel very thirsty, you are probably already dehydrated and the rest of your run will suffer.

A final word of encouragement. Don’t be discouraged if you are exhausted during or after the run. I have always found the early season long runs the most difficult. Paradoxically, even though your long runs will get progressively longer, they will actually get easier and you will ultimately agree that there is nothing that feels as sweet as a good long run. 

Course selection is important.  Long runs are precious and the body cannot tolerate too many of them so you will definitely want to treat each one with the proper respect and maximize the experience.  The specificity of training principle also dictates that you train on a similar type of course as your goal marathon. 

For example, if your goal marathon is on a flat course, there is no reason for you to train on a hilly course.  Personally, I prefer point to point  courses over out and back courses because it is much more fun and motivating to actually get somewhere. Still, sometimes time restrictions will force you to finish your long runs at the same place you start them so you will just have to make the best of it.

Eat a high carb meal within 1-2 hours after the run because you will be severely glycogen depleted and the body absorbs glycogen very efficiently within 2 hours after a long run.

 

Many long distance runners are not particularly concerned with speed.  They would rather run far than fast.  These runners prefer a relaxed pace to the feeling that their hearts are about to burst through their rib cage.  Perfectly understandable.  In truth, even the most hardcore Type A runner would do well to relax on a run every now and then.  But if you want to run faster and improve your race times, there is simply no way around it.  You will need to incorporate speedwork into your training program. But be forewarned.  Speedwork can hurt. Not the kind of low grade pain that you feel when pushing through exhaustion on a long run, but the lung searing, gut burning type.  However,  if you are or aspire to be a serious runner, the effort will be well worth it.  There is an undeniable, primal pleasure in running fast.  And the most memorable workouts are the ones that leave you feeling like a worn out rag doll. 

While there are many varieties of speed workouts, interval workouts are the quickest way to improve speed.   Interval workouts involve running specific distances at a much faster pace than your normal training pace and then recovering either by walking or slow jogging before you begin the next fast section.  So how far and how fast do you run your intervals and how long do you recover in between?  The rule of thumb is that the shorter your target race distance, the shorter and faster your intervals should be. 

For example, someone training for a fast 5 km race, needs a lot of pure speed.  Therefore, he would work up to doing 12 times 400 meter intervals at faster than his goal 5 km race pace with a recovery of 30 seconds between reps.  Runners who are training for a half marathon or marathon have less need for explosive speed but need greater endurance than a 5 km runner.  Therefore, their intervals are longer and also a bit slower. 

One of my standard interval workouts is running 1000 meters hard six times and jogging 500 meters in between to recover. If your running over the summer has been mostly at a relaxed pace, the intervals will be something of a shock to your system.  But here is the good part.  The body responds to speed training with incredible adaptibility.  As you accustom you body to the rigors of speedwork, you will notice that you will begin to feel more comfortable while running considerably faster. One way we try to keep the intervals interesting is to break up the larger group into smaller groups of roughly similarly paced runners.  We then appoint a different runner to lead each interval.  The rule is that no other runner may pass the runner leading the interval but the other runners in the group should stay right on his tail. If the lead runner’s pace is too fast for you, you should run at your own pace but try to maintaina  pace that is 15-20 seconds per kilometer faster than your tempo pace. Interval wworkouts should alway begin with a thorough warmup of at least 10-15 minutes and end with an easy cooldown and some gentle stretching.
 
In an interval workout, it is essential to carefully monitor the rest time (jogging or walking) (the term “interval” actually refers to the rest time, not the running time). Although you will likely feel the urge to keel over if you run the fast portions at the proper intensity, resist this urge. Jog slowly to maintain blood flow. This sort of active recovery also goes a long way towards preventing the soreness that often follows speed work.

The objective of an interval workout is to increase your V02 max. V02 max is a measure of the amount of oxygen that the heart can pump to the muscles and the ability of the muscles to extract and use this oxygen. Your V02 max is roughly equivalent to the fastest you could run a 5k under optimal conditions. The optimal duration for V02 max intervals is between 3 and 6 minutes and most runners should do their 1000 meter intervals within this time frame.

A secondary benefit of interval workouts (and all speed work for that matter) is that if forces you to recruit your muscles to run with a more efficient running form. You have to have a good stride rate and length and you have to pump your arms when you run fast.

You can develop bad habits when you are slogging and this will help you overcome those bad habits. Incidentally, as an endurance runner, you should very rarely be running faster than your 5k pace (VO2 max). Doing so, will build up a high degree of lactate in your muscles and shorten the duration of your workout. Remember that the marathon is an aerobic event with more than 99% of the energy you use in the marathon supplied by your aerobic system. It is therefore important to train with an eye towards achieving the physiological adaptations that are specific to achieving success in the marathon. 

There are three main problems that runners encounter when racing:

  1. They start out too fast.
  2. They lose concentration and their pace drifts.
  3. They tire in the late stages of a race.

In order to address these problems, try doing a progression workout.  This workout is one in which you will run between 10-12 kilometers, with each kilometer 3-5 seconds faster than the previous kilometer.  Obviously, you will need a GPS watch or you will need to run with somebody who has one, in order to to do this workout precisely.

Your first kilometer should be run at 40 seconds slower than goal marathon pace.  Do your 2nd kilometer 3-5 seconds faster than your first kilometer but no faster.  Do the 3rd kilometer 3-5 seconds faster than the 2nd and continue this pattern for 10-12 kilometers.  (the total workout time tonight is 54 minutes so calculate how many km’s you can do in this time). 

Here are the rules:  You cannot make things too easy on yourself by starting at an artificially slow pace so that the progressively faster kilometers are still not that hard by the end. You should be running at fast 10k pace or slightly below by the end.

You also must be very disciplined.  For example, if you do Kilometer 2 at a 5:06 pace and kilometer 3 at a 4:49 pace, you will have to run Kilometer 4 at 4:45 and kilometer 5 at 4:40 and by kilometer 12, when you are doing a 3:45/km you will be gasping for air at best or keeling over at worst.  The goals are to: 1) start out intelligently 2) Run progressively but gradually faster in a highly disciplined fashion and 3) run faster when you are are beginning to get tired towards the late stages of the run.

If you miss your goal on a particular kilometer, you should continue running the next kilometer as if you had reached your goal for that kilometer (i.e 6-10 seconds faster than two kilometers ago).

This workout is focused and fun and you will feel great if you succeed in doing it correctly.  

Training Plans

If you have never run before but want to participate in one of the greatest running events in the world (and by doing so do a tremendous mitzvah of helping the children receiving treatment at Jerusalem’s ALYN Hospital), then the 5K is the perfect distance for you. 5 kilometers (3.1 miles) is long enough to be an accomplishment but still doable for almost anyone.

To be honest, many people sign up for the 5K with friends and walk the distance. There is certainly no problem with that. You will still have raised serious money for an important cause and you can have a great walk past some of Jerusalem’s amazing sites. You will see many groups of friends walking the route and just enjoying all that the holy city of Jerusalem has to offer.

But, with a few weeks of practice, you can run — and complete — the 5K race. All it will take is 8 weeks in which you commit to 20-30 minute workouts three times/week. I guarantee that if you complete the 5K run in Jerusalem, you will have a tremendous feeling of accomplishment. The vast majority of those who complete a 5K race will go on to run a 10K, a half, or even a full marathon.

Below is your 8 week plan:

 

The program is simple.

If you are willing to dedicate a total of forty minutes three times per week, you will be running 5k in just eight weeks. Here’s how it works:

The forty minute workout time remains the same for all 24 workouts during your eight week training program. Divide your forty minute workout into ten segments of four minutes each which will be divided into alternating portions of walking and jogging. The objective is that as your fitness level improves, you will increase the amount of jogging time while reducing the amount of walking time.

Week 1: Walk briskly for 3.5 minutes and then jog for 30 seconds. Repeat this pattern ten times for 40 minutes total during your three workouts that week.

Week 2: Change the walk/jog ratio to 3:15 minutes walking and 45 seconds jogging (repeat ten times).

Week 3: Shift to 3 minutes walking and 1 minute jogging (repeat ten times).

Week 4: Walk for 2.5 minutes and then jog for 1.5 minutes (repeat ten times).

Week 5: Walk for 2 minutes and then jog for 2 minutes (repeat ten times).

Week 6: Walk for 1.5 minutes and jog for 2.5 minutes (repeat ten times).

Week 7: Walk for 1 minute and jog for three minutes (repeat ten times).

Week 8: Jog for 3.5 minutes, followed by a 30 second walking break (repeat ten times).

That’s it. You are now ready for your first 5k. By including short walking breaks throughout, you will be able to go far longer than you would if you were just running.

One day a week, preferably the one following your hardest workout, is for resting. Adequate rest reduces your risk of injury, which would likely disrupt your training. If you want, you can use up to three of your days off for activities other than jogging/walking, such as bicycling and swimming.

Every week, your workouts get a bit more jogging intensive as your strength, and endurance improve. Don’t worry about speed at this point. Once you have developed a proper endurance base, increased speed will come naturally. Rest for the two days prior to the race so that you’re feeling fresh and strong for the big event.

Welcome Team AdrenAlyn 10 kilometer runners: 

You are about to embark on a phenomenal thirteen week journey of fitness, camaraderie and giving.  The Jerusalem 10 km on March 9th is a spectacular event with thousands of participants of all ages running through the scenic streets of the holy city.  You too will be  there on that Friday morning and if you do this right, I guarantee that the experience will transform you.  You have committed to run in order to raise funds for the children of ALYN Hospital, an incredibly worthy cause.  This will enhance your experience immeasurably.

How do you get started?  One of the great things about running is that you don’t need much.  You can do it anywhere at anytime.  All you need is a good pair of running shoes, some comfortable workout clothes and a whole lot of energy and motivation.  Having a running partner or group is also key.  While some people love the solitude of long distance running, most people need the motivation of knowing that someone else is waiting on the street corner.  The experience is infinitely richer if you share it with people that you care about.

Some of you have never run long distance before and are inspired by the prospect of going the distance while others may already have a running background and want to optimize their race result.  Therefore, there are two weekly schedules, one for novices and one for advanced runners. 

The schedule begins in December 1st and lasts three months or thirteen weeks.  The schedule is based on three workouts per week.  I am well aware that everyone has an incredibly busy life and therefore I have ensured that there are no junk miles in the program.  Every workout has a specific objective and the training program has produced outstanding results with hundreds of runners, beginners and veterans alike.  While, I understand that there are times you may have to miss a particular workout, be aware that the closer that you follow the schedule, the better shape you will be in when you toe the starting line on March 9th.

 

Jerusalem, as the book of Psalms notes, is quite a hilly city.  Therefore, you will learn to overcome your aversion to hills.  Nevertheless, there is no need to start running gut wrenching hill repeats as soon as you finish reading this.

First, we want to build your endurance.  If, like most people, you are not yet capable of running for 20 minutes without stopping, there is wonderful way to get you up to speed.  You are simply going to alternate between walking and jogging in a highly structured manner. 

The way to do this is a follows:  Your workout consists of 10 segments of four minutes each for a forty minute total workout.  Initially, you will power-walk for three minutes (power walking means that you are walking fast enough that you need to pump your arms, not a casual stroll while schmoozing on your cellphone), followed by one minute of jogging (not sprinting).  Repeat this process 10 times.  The objective is to gradually introduce your body to the stress of running ( when you run you land with 3.5 times the force of your natural body weight) without risking injury. 

Once you are able to handle these workouts with no problem, it’s time to start the 12 week training program below:

You can either measure millage along a route by driving it once. Many runners own a GPS watch that can accurately measure distance and pace and other metrics. This article explains the differences. In addition, you can download many running apps and run with a smart phone. 

You can convert meters and kilometers to miles by googling the distance or clicking here.

The 12 week program begins Friday, December 15, the fourth night of Hanukkah.

Plan is based on three runs/week with increasing millage.

Week 1. Each run alternate between moderate run, a walking section, and another moderate run.

Distance: Run 2k, walk 1K, run 1k (4 K each workout)

Week 2 of 12. Increase the distances slightly

Distance: Run 2.5k, walk 1k, run 1.5k (5k total each workout)

Week 3 of 12. Keep increasing the distance

Distance: Run 2.5K, walk 1K, run 2K (5.5k each workout)

Week 4 of 12. Increase the distance of the initial running segment

Distance: Run 3k, walk 1k, run 1.5k (5.5k each workout)

Week 5 of 12. You will now be up to 5k of running each workout 

Distance: Run 3.5k, walk 1k, run 1.5k (6k each workout)

Week 6 of 12. You will now be up to 6k or running each workout 

Distance: Run 3.5k, walk 1k, run 2.5k (7k each workout)

Week 7 of 12. Running distance remains the same, but you will run longer during the initial segment 

Distance: Run 4k, walk 1k, run 2k (7k each workout)

Week 8 of 12. We decrease the walking distance 

Distance: Run 4k, walk 800 meters, run 2.5k (7.3k each workout)

Week 9 of 12. We continue decrease the walking distance 

Distance: Run 5k, walk 600 meters, run 2.5k (8.1k each workout)

Week 10 of 12. We are now running 8 kilometers and should feel confident about the upcoming race 

Distance: Run 5k, walk 500 meters, run 3k (8.5k each workout)

Week 11 of 12. Our workouts are now just 100 meters short of the goal distance!

Distance: Run 6k, walk 400 meters, run 3.5k (9.9k each workout)

Race Week!

Day #1 and Day #2: Distance: Run 7k, walk 3 minutes, run 3k (10k each workout)

Day #3: 5k easy jog

Friday, March 9, 2018: 10K Run!

 

 

 

Once you have run a few 10K races, you will probably want to see just how fast you can get. The following plan should only be followed by runners who have run 10K previously (including the week before starting the plan), are in good shape, and want to maximize their potential.  

It is much better to run with a group of like-minded runners if you can. When the workouts are stressing your body, it is always good to know you have friends putting themselves through the same process.

Besides specific distance runs, our advanced training plan incorporates 3 special types of running. Hill repeats, intervals, and strides.

Hill Repeats: Long Hill Repeats are one of the most effective ways to build strength and endurance.  Even if you are planning on running a flat marathon course (and Jerusalem definitely does not fit this description), you will benefit enormously from running hills.  Find a hill of between 4% and 7% grade and at least 500 meters long.  Warm up thoroughly for at least 2 kilometers and then begin running the hill at a quick but not a sprinting pace.  

Hill repeats are an outstanding way to build up strength in the quadriceps (thigh muscles).  One of the most common causes of injury in runners results from the muscle imbalance between the hamstrings (which are very strong in runners since they are the workhorse when you run) and the quadriceps which are often weak.  Hill Running reduces this imbalance by strengthening the quads.  It is also a form of weight training as the resistance provided by your body weight moving against gravity produces the same strengthening effect as weight training in a gym. (Think isometrics)

Proper form will greatly assist you in running the hills well.  You should lean your torso forward slightly (about 7 degrees on a steep hill), pump your arms aggressively and try to stay on your toes as much as possible as opposed to landing flat footed.  If your feet land flat on every foot strike, you have to overcome inertia each time you lift your foot. 

Intervals: While there are many varieties of speed workouts, interval workouts are the quickest way to improve speed. Interval workouts involve running specific distances at a much faster pace than your normal training pace and then recovering either by walking or slow jogging before you begin the next fast section. (You can read more about interval workouts in the articles section of the website.)

Strides: Strides are the perfect way to improve your form and increase your leg turnover.  It’s also a great way to force your body to shift to a higher gear when you are feeling sluggish.  Here’s how it works:

In the middle of a run, when you are approaching a flat or slightly downhill section, start running fast, not an all-out sprint but roughly 90% of your capacity.  Maintain this pace for 150 meters.  You would not be able to maintain this pace for long but the 30 or 40 seconds that it takes to run this distance will not cause exhaustion.  The smoothness and primal joy in running fast are exhilarating and you will note that even after you resume your regular pace after the stride, your pace will be faster since your body has opened up and shifted to a different level.  The reason why strides improve your form is that when you are running slowly, the body and joints can be moving without much coordination.  However, when you run fast, your body is required to recruit the muscles to operate as efficiently as possible to handle the increased load.

The 12 week program begins Friday, December 15, the fourth night of Hanukkah. The plan is based on 3 running workouts/week. You can add cross-training days (swimming, cycling) but do not run on non-running days. If you are running the workouts correctly, your legs will need time to recover.

Make sure to schedule your workouts on a calendar so that race day, March 9, 2018 is clear.

Week Workout #1 Workout #2 Workout #3 Weekly Distance
1 7k recovery pace/100 meter strides every k 8k long hill repeats 8k (3k at 10 seconds faster than 10k pace) 23 km
2 8k recovery pace/100 meter strides every k 9k (3 x 2000 intervals) 10k (alternate every 2k b/w easy and 10k pace 26 km
3 9k recovery pace/100 meter strides every k 10k (6k at 15 seconds slower than 10k pace) 10k (4k at 10k pace) 29 km
4 10k recovery pace/100 meter strides every k 11k ( 2 long hill repeats) 8k (3k at 10 seconds faster than 10km pace) 29 km
5 10k recovery pace/100 meter strides every k 11k (3 x 2000 intervals) 10k (alternate every 2k b/w easy and 10k pace 31 km
6 10k recovery pace/100 meter strides every k 11k (6k at 15 seconds slower than 10k pace) 10k (4k at 10k pace) 31 km
7 10k recovery pace/100 meter strides every k 11k ( 2 long hill repeats) 12k (alternate every 2k b/w easy and 10km pace 33 km
8 10k recovery pace/100 meter strides every k 11K (12 sets of 4 minute intervals) 10k (6k at 5 seconds slower than 10k pace) 31 km
9 10k recovery pace/100 meter strides every k 10k intervals 4 x 1200 12k (alternate every 2k b/w easy and 10k pace 32 km
10 10k recovery pace/100 meter strides every k 11k (3 x 2000 intervals) 10k Race Pace 33 km
11 10k recovery pace/100 meter strides every k 11k (6k at 10k pace) 10k (alternate every k b/w easy and race pace) 31 km
12 8k easy w/100 meter strides after every 2 k 7k w/4k at 15 seconds slower than race pace 4k easy 31 km

March 9, 2018 — Race Day!

The half marathon is the fastest growing race distance in our sport. In fact, the number of people who’ve raced 13.1 miles has nearly doubled in the past decade. Pick a training plan that’s right for you—and then join the half marathon boom yourself.

There are many reasons for the half marathon’s popularity. It’s far enough that you need to really train for it; few people can finish a half marathon on a whim in the way that they might be able to run a 5K. But the 13.1-mile distance isn’t so great that training for it takes over your life, as can be the case with the marathon. Running one or more half marathons is also a great stepping stone to preparing to run a marathon.

Running a full marathon is your moment to shine, that rare opportunity to accomplish something so extraordinary that you will savor it for a lifetime.  

By Friday March 9th  at approximately 1:00 PM , you will be positively glowing with well-deserved pride.  Note that most of you will finish well before then but it will probably take that long until you start glowing because you’ll likely be a bit pale until then.  When you cross that finish line in Gan Sacher, regardless of your finishing time, you will be a hero.  You will have had the courage and tenacity to undertake a journey that less than 1/2 of 1% of people ever take in a lifetime.  More than you know, you will be a source of inspiration to your friends and neighbors because you will have gone beyond what man was comfortably designed to do.  If you can conquer this, you can redefine the scope of the possible in any other arena of your life.

It is often said that in those final grueling miles when both your mind and body are screaming in rebellion against the task at hand, that you discover who you really are.  I emphatically disagree with this.  “Who we are” is not something handed down to us arbitrarily, leaving us helpless to do anything about our shortcomings.  On the contrary, those final grueling miles are an exquisite opportunity to define ourselves, even to reinvent ourselves.  It’s not that you will passively discover who you are.  Rather, you will actively decide who you are by your conduct in those fateful moments. 

Looking forward to celebrating with every one of you at the finish line.

Our marathon training plan is an 18 week plan that begins Friday, November 3, 2017.

Every week, we will upload detailed instructions for the week ahead.

Training is divided into four distinct segments: Base millage, Lactate Threshold and Endurance, Race Preparation, and Tapering.

This period of training is to build your base

Week 1.

FAQ

AdrenALYN is the name of the team that runs the Jerusalem Marathon on behalf of the children who receive treatment at ALYN Hospital in Jerusalem. Anyone can join by registering and raising money for ALYN. Members of AdrenALYN can choose any of the distances in the Jerusalem Marathon. They can even walk the course. The important thing is that by collecting donations, they are helping children going through very difficult rehabilitation and therapy. 

ALYN Hospital treats children from infancy through adolescence who require intense rehabilitation and therapy. Some children come to ALYN after being injured in terrorist attacks or car accidents. Others suffer from degenerative congenital disease that make mobility and independent action difficult. ALYN treats each child with a customized plan that meets that child’s specific needs.

Often the cost of this treatment exceeds the budget allotted by the government and ALYN must raise the rest of the funds independently.

AdrenALYN runners literally save lives with the donations they raise for ALYN.

Funds raised from the Jerusalem Marathon and other special projects like the Wheels of Love bike ride are used to make up the shortfall between funds ALYN receives from the government and the actual cost of treatment. During the year, hundreds of children are hospitalized at ALYN and thousands come for outpatient therapy. Without the funds raised from projects such as the marathon, there simply would not be the resources available to provide these children with the very best care and therapies. 

Absolutely. Our training plans can get you from 0 to five or ten kilometers in a few weeks. If you really don’t want to run – -come for the fun and enjoyment and walk the 5K. Many do. The most important thing is that regardless of your finishing time, you will be doing a huge mitzvah for children who need your help.

The amount you have to raise depends on whether you live outside of Israel, are in Israel studying for the year, or are an Israeli resident. The donation amounts are higher for those living outside Israel because we will provide you with airfare and hotel accommodations.

After you register, we will create a personal fundraising page that you can customize with your picture and a short note. Then, you just send this page to friends and family. They can make an online donation right on the page and you will get an email notification of the sponsorship.  The total amount you have raised will appear on our website and if you are one of the top fundraisers, your name will be posted to our leader-board.

DAYSHOURSMINUTESSECS
March 09, 2018
$550
Money Raised
2% raised of $25000
DAYSHOURSMINUTESSECS
March 09, 2018
$550
Money Raised
2% raised of $25000
2018 Jerusalem Marathon