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EXMI SPRING MARATHON AND HALF MARATHON TRAINING 2018


Sun January 7 - Mon May 14, 2018
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Location: Valparaiso, IN US 46383 Directions
Type: Run or Run/Walk
Events
Event Time Price Details
EXMI SPRING [FULL] MARATHON TRAINING 2018
Time
7:00AM CST - 10:00AM CDT
Price
$70
Registration ends May 14, 2018 at 11:59pm CDT
EXMI SPRING [HALF] MARATHON TRAINING 2018
Time
7:00AM CST - 10:00AM CDT
Price
$70
Registration ends May 14, 2018 at 12:00am CDT
Place
1330 E Lincolnway
Valparaiso, IN US 46383
Description

We look forward to meeting you and helping you reach your goals. As we move closer to the beginning of training, you may consider a few tips in preparation:  

  • Running Days: Start running or continue the same number of days you plan on training (i.e. if you plan on training 4 days per week, then run 4 days of week now or work yourself up to 4 days).  Don't worry so much about how far or fast you are running just that you are moving the number of days you will be training.  
  • Footwear and socks:  Take a look at your current footwear and be sure that they will help you get through your training.  Most marathon programs take 2 pairs of shoes.  If you have not purchased a pair in over a year, you are probably due for a new pair. Remember to mention you are with the training group to receive $10 off any regular priced shoe at the Extra Mile. Socks are also key as they help with blister prevention and allow for extra cushioning you may appreciate during the longer runs. 
  • Time Management:  A key to a successful half or full marathon comes with your commitment to the training program.  As you look at the schedule, ask yourself how many days can you commit to the training?  How many weekends can I commit to the long runs that can take up to 3 or more hours?  Be honest with yourself.  It's better to underestimate your commitment than to overestimate. [LEVEL 1 = 4 days, LEVEL 2 = 5 days, LEVEL 3 = 6 days]
  • Be Mindful: During the first 6 weeks of the training, it's better to be conservative versus aggressive in your training.  Overtraining at the beginning of a half or full marathon training program can sometimes lead to injury or burnout.  We want you to reach the starting line excited, healthy and feeling fresh!

Upcoming Key Dates:

  • Tuesday, December 19th at 6:30 pm: Call Out meeting for those interested in participating in a half or full marathon in the Spring of 2018. It will also be an opportunity to meet the Program Director and Coaches. LOCATION: Extra Mile (1330 E. Lincolnway, Valparaiso).
  • Wednesday, January 3rd at 6:30 pm: Call Out meeting for those interested in participating in a half or marathon in the Spring of 2018. It will also be an opportunity to meet the Program Director and Coaches. LOCATION: Extra Mile (1330 E. Lincolnway, Valparaiso).
  • Sunday, January 7th at 7:00 am: "Kick Off to Training" Pancake Run.  This is the first long run of the training schedule.  It is open to EVERYONE, so bring a friend or two.  We will be accepting sign ups for the training and the coaches will once again be available for questions. LOCATION: Extra Mile (1330 E. Lincolnway, Valparaiso).
  • Tuesday, January 9th (5:30 am/6:00 pm): This will be the first date for interval training. You have the option to attend either time. LOCATION: We will meet in the parking lot behind Valparaiso High School (football field entrance) and run from that location both times. (Valparaiso High School, 2727 N. Campbell, Valparaiso)

Training Schedules for both the half and full training:

  • We will provide print outs as well as electronic versions of the upcoming training program.  The dates are to reflect "GOAL RACES" for the Indy Mini Half Marathon and the Boston Marathon. If you signed up for a different "GOAL RACE" please let us know and we will change your dates accordingly.
  • Please note for both plans there are tabs at the bottom of the excel file which indicates Level 1, 2 and 3 for the marathon and Level 1, 2 and 3 for the half marathon. 
  • As mentioned above this is based off the number of days per week you can dedicate to training.  [LEVEL 1 = 4 days, LEVEL 2 = 5 days, LEVEL 3 = 6 days]
  • In addition, there is a tab at the bottom with "INTERVAL" - this tab will let you know what the interval workout is going to be for that week.  It also indicates what phase of the training you are in and the type of pace you should be running.  We will provide pace charts for each participant during the first 3 weeks of training.  These paces will be based on the information you provided in the questionnaire as part of registration.  

Again, all of the coaches feel honored and lucky you have chosen to be a part of the 2018 Spring Half and Marathon Training Program.
Please feel free to reach out to any of us if you have any questions. 

George Nietert - george.nietert@epulaski.k12.in.us

Heather Henderlong - heather@extramileco.com

Michelle Burke-McCaskey mmccaskey42@gmail.com

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