Freescale Marathon Training Program

Frequently Asked Questions
	What is the difference between the Beginner, Intermediate & Advanced levels? What will I get for my $200? How do I register for the program? How far do I need to be able to run to start this training program? What will the program’s mileage increases be like? How much time should I expect to spend at each workout? What is the Private Forum & why would I want to access it? How should I choose my coach? Are we required to run the RunTex Distance Challenge races? What is the schedule of races for this year’s Runtex Distance Challenge Series? What if I can’t attend either of the Information Sessions? What if I miss some of the first workouts? When is the last day I can register? Where is the first North Group Meeting Location?

	What is the difference between the Beginner, Intermediate & Advanced levels? The Beginner levels is for those who are first-time marathoners, those who have taken an extended break form running or are new to running & whose principle goal is just to complete the marathon. We ask that all beginners be comfortable with a three mile run, regardless of pace. If you are not comfortable with running this distance we ask that you consider our Half Marathon Training Program which uses the run/walk principle to help transition from a walk or run/walk to a comfortable run. The Intermediate level is for those that have completed at least one marathon in the last year & are ready to begin looking at covering the 26.2 mile distance in a specific time. We call this “goal pace”. Given that you will have completed at least one marathon in the last year, we expect that you will be comfortable running seven miles, regardless of pace. In the past there has not been a sizable difference between the Intermediate & Advanced level training groups. This year the Intermediate & Advanced levels will have a greater separation so that we can have a wider range of workouts & participants. The Advanced runners are those that are trying to get that elusive Boston qualifying time or new personal record & are looking for a coach & a group of other advanced runners to help them accomplish their goal. The workouts are varied & challenging, with an early emphasis on hills & progressing to marathon goal & 10K pace to help keep a good balance. If you are interested in a program overview& macrocycle please contact Steve Sisson at steve@roguerunning.com

	What will I get for my $200? Amenities: Discounted Registration for the 2005 Motorola Marathon 24 Weekly Homegrown Training Schedules Written by Steve Sisson & Chris Gunderson. 2 Supervised Workouts per Week Fully Supported Long Run& Quality Workouts Access to Private Online Forum & Bulletin Board Rogue Training Systems Long-sleeve Technical T-Shirt Email Access to Your Coach 15% Discount at all RunTex Locations The best preparation for the Freescale Marathon available 4 week free core strengthening class Invitation to Pre-Freescale Dinner to meet the pace runners, ask questions to the race director, John Conely and receive pre race strategy. Special Rogue Shoe fit session with Brooks and RunTex Rogue Finish line area adjacent to the Distance Challenge area Bi-monthly access to the free Rogue Injury Clinic: Saturday mornings at 11 am: with Ron Perry, Alan Besslink Limit of 50 athletes per coach Experienced Marathon Coaches

	How do I register for the program? Online registration will be available in the next few days. You can register for the program online at (coming soon) or you can come into any of the four RunTex locations & pick up an application form. We prefer you sign up online as it helps us save time with keeping a database but feel free to use whichever method is most convenient.

	How far do I need to be able to run to start this training program? This will depend upon the group level that you choose. Beginners should be comfortable running 5 miles; Intermediates should be comfortable running 7 miles & Advanced runners should be comfortable with at least 10 miles prior to the start of this training program.

	What will the program’s mileage increases be like? We are very careful with the long run & weekly mileage increases. We will follow the 10% Rule & never increase the mileage more than 10% in any given week. We do this to insure that you remain healthy & injury-free throughout the program & to be sure that you are not over-training. For an overview of our long run progression please email steve@roguerunning.com.

	How much time should I expect to spend at each workout? For your workout during the week you can expect it to last approximately an hour & a half. This means that you will be finished by 7:15-7:30 am or pm, depending upon your training time. The long run day is hard to approximate as it will depend on the distance run & the pace that you hold. In general you should budget around 3 hours especially near the end of the program.

	What is the Private Forum & why would I want to access it? The online component is the lifeline of communication for our programs. Online you will find esays, workouts, announcements & location changes, the program overview, & a forum where you can ask the coaches & other training participants questions throughout the program. We have found that this online option helps to create a more cohesive training community & allow everyone to remain linked to the program.

	How should I choose my coach? If you have not already developed a relationship with your coach or you have not had one recommended to you should plan to attend one our Information Sessions to determine which coach is best for you. For many of you the available times & locations will be a determining factor in your decision. Our Beginner program is the same program regardless of the coach that you choose. We have done this to provide the widest variety of time & day options possible while still allowing all those times & locations to remain interchangeable. If you can’t make a Saturday long run we will be running the same run on Sunday. There are three separate Intermediate & Advanced coaches. Each of their coaching philosophies is different & you will want to contact those coaches to determine the best fit for you.

	Are we required to run the RunTex Distance Challenge races? You are not required to run the races in the RunTex Distance Challenge; however, we believe that the Challenge is an excellent aid in your marathon preparation. The races are designed to increase your mileage gradually in a race environment that will help you gain race experience under less stressful conditions. We use the races to compliment &, occasionally, substitute for your long run. We are currently working with all the race directors of the Distance Challenge races to secure a discount for our training group into all the DCS races.

	What is the schedule of races for this year’s Runtex Distance Challenge Series? 10/2/2005 IBM Distance Challenge 10/23/2005 Pervasive Power Charge 10 Miler 11/20/2005 Motive Bison Stampede Half Marathon 12/04/2005 ARC Decker Challenge 1/8/2006 RunTex 20 Miler 1/29/2006 3M Half Marathon 2/29/2006 Freescale Marathon

	What if I can’t attend either of the Information Sessions? If you cannot attend the Information Sessions but have further questions please email Steve Sisson at steve@roguerunning.com.

	What if I miss some of the first workouts? We recognize that at times it is unavoidable to miss the first workout; especially when our first day of training is on Labor Day weekend. If you miss this class please attempt to make it to your Wednesday training location. If you do not know where your coach meets please check on the Private Forum with the most current schedule. Our program is designed to progress at a steady 10% increase per week so, assuming you are comfortable with the correct mileage for your level you should be able join us comfortably up to two weeks late.

	When is the last day I can register? Registration officially closes on October 1st; however, we have the Short Course beginning in November for those experienced marathoners who ran a Fall Marathon & want to join us for the Freescale Marathon.

	Where is the first North Group meeting location? The North Group (Round Rock Group) will meet for the first two weeks on Wednesdays at 5:45 pm at the Williamson County Regional Park. For park directions and map click on this link: http://www.runtex.com/LocationMap.asp?key=5. We will be meeting at various location throughout the Round Rock area during the course of the training program.