Marathon training includes variety of activities

The word "marathon" has a dramatic origin. It comes from the legend of the Greek soldier Pheidippides who was sent from Marathon to Athens to let everyone know the Persians had lost the Battle of Marathon.

History says Pheidippides ran the route without stopping. Some say he ran 21.4 miles, others say it was 25.4. That is the origins of today's 26.2 mile marathon.

The unfortunate thing is he collapsed and died of exhaustion after delivering his message. I'm hoping for a better ending for one of my clients.

Kae has decided to compete (we use that word loosely) in the Honolulu Marathon on Dec. 9 with her mom. They both walked the Lake Tahoe half marathon two years ago. But neither one has participated in this type of event. That's why Kae turned to her all-knowing physical trainer to get her started.

No problem, Kae, all we need to do is figure out how to get your body conditioned enough for the 26.2 mile trek in only 17 weeks. Luckily, she has chosen to do a walking marathon. Almost any marathon can be done walking, running or race-walking. It's nice to know not everyone is crazy enough to run more than 26 miles just for the "challenge."

When I handed her the training schedule on Tuesday I informed her that this is a doable event and by the time December arrives, she will be in the best physical condition she has been in years. Kae detests running, but since this is about walking she has nothing to complain about.

Kae will train on a weekly schedule of five days on, with two split days off. I designed her training schedule to complement her work schedule. This is just a sample of what Kae is in for. The length of her walks gradually increases over the 17 weeks.

Resistance Training = Strength Training with weights.

Cross Training = any activity other than the one you are training for. Examples: Biking, Swimming, Aerobics.

Week 1:

Monday Ð rest

Tuesday Ð resistance training, plus three miles

Wednesday Ð two miles

Thursday Ð resistance training, plus three miles

Friday Ð four miles

Saturday Ð rest

Sunday Ð cross training

Week 8:

Monday Ð rest

Tuesday Ð resistance training, plus three miles

Wednesday Ð three miles

Thursday Ð resistance training, plus four miles

Friday Ð 12 miles

Saturday Ð rest

Sunday Ð cross training

Week 16:

Monday Ð rest

Tuesday Ð resistance training, plus three miles

Wednesday Ð three miles

Thursday Ð resistance training, plus six miles

Friday Ð 20 miles

Saturday Ð rest

Sunday Ð cross training

Week 17:

Monday Ð rest

Tuesday Ð resistance training, plus three miles

Wednesday Ð three miles

Thursday Ð resistance training, plus five miles

Friday Ð tour Honolulu

Saturday Ð cross training

Sunday Ð 26.2 Honolulu Marathon



- Rhonda Beckham is a nationally certified personal trainer, with teaching certificates in Pilates and kick boxing. She is owner of Help Me Rhonda and Perfect Pilates, a Pilates instructor at Lake Tahoe Community College and Sierra Athletic Club, as well as a personal trainer operating out of Sierra Athletic Club and the Tahoe Keys Marina Dance Studio. She may be reached at (530) 208-6369, www.tahoetrainer.com and rhonda@tahoetrainer.com.



Walking marathons

California walking marathons by month:

January: San Diego Marathon

March: Los Angeles Marathon, Catalina Marathon

April: Big Sur International Marathon

May: Avenue of the Giants (Humboldt)

June: Suzuki Rock and Roll Marathon (San Diego)

September: Lake Tahoe Marathon

October: Long Beach Marathon, Sacramento Marathon



For more information, see www.marathonwalking.com