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CUSTOMIZED MARATHON TRAINING PROGRAM Are you training for a marathon? Would you like to achieve your personal best time? Apart from taking VAAM Hornet Juice to boost your endurance when training and racing, we also offer long-distance running and marathon training programs that will meet your personal abilities, time commitments and goals. Click here for an Sample Marathon Training Program Standard Marathon Training Program US$39 a month To learn how to order your marathon training program today, click here. For only $1.30 a day, you will receive an individualized marathon training program brought to you by our experienced endurance coach and sports scientist, Ben Wisbey. Ben will provide a program for you aimed to meet your training and competition goals, and set around your life. The program includes detailed day to day description of all sessions, and will focus on sessions most important to your training. This program includes regular contact to monitor progress and answer any training/racing related questions. The number of sessions and focus of this session is based on your individual needs, time availability, strengths and weaknesses. What you get for your monthly marathon training program unlimited email contact 24 hour email response individualised training program individual heart rate training zones (if required) progressive monitoring through specific testing sessions strength training designed specifically to boost your endurance performance a program that will fit in to your current lifestyle and training goals a program written by an experienced and enthusiastic coach who is dedicated to helping you meet your needs Here is a sample Marathon Training program Athlete's Profile: This program is aimed at an athlete aiming for a 3 hour marathon and has several years of marathon training behind them. The program was written around the individual's  work commitments. Although heart rates were not used in this instance, they are able to be used as a guide based on an individuals time trial testing. MONDAY 8/26/02 AM: RUN - recovery Complete 30 minutes over flat natural terrain. Be sure to maintain a low intensity. This run is comfortable and easy. At the end of this run find a flat smooth strip of grass and complete 4x100m strides at about 10k race pace. Have a walk back recovery between each. During the stride out concentrate on maintaining good form/technique. Jog for 5 minutes to cooldown. TUESDAY 8/27/02 Strength session - see below WEDNESDAY 8/28/02 AM: RUN - tempo Warm-up for 10 minutes, including drills and strides, as above. Then complete 2x20 minute efforts to approximately 4:12-4:15min/km pace. This pace should feel firm but not too hard. Between each effort have a 5 minute easy jog. These efforts should be of steady and strong pace. Cooldown by jogging easily for 10 minutes and then having a stretch. THURSDAY 8/29/02 AM: RUN - recovery Complete 30 minutes over flat natural terrain. Be sure to maintain a low intensity. This run is comfortable and easy. At the end of this run find a flat smooth strip of grass and complete 3x100m strides at about 10k race pace. Have a walk back recovery between each. During the stride out concentrate on maintaining good form/technique. Jog for 5 minutes to cooldown. FRIDAY 8/30/02 AM: RUN - VO2 intervals Warm-up for 10 minutes, including drills and strides, as above. Then on a track complete 8x600m efforts in 2:10-2:15. Attempt to maintain an even pace. Have a 90 second jog between each effort. Cooldown by jogging easily for 10 minutes and then having a stretch. SATURDAY 8/31/02 DAY OFF SUNDAY 9/1/02 AM: RUN - aerobic Warm-up for 10 minutes, including drills and strides, as above. Complete 2 hour and 40 minutes over undulating terrain at approximately 4:40-4:55min/km pace. This pace should feel comfortable and easily sustainable. Cooldown by jogging easily for 10 minutes and then having a stretch.

To learn how to order your marathon training program today, click here. Meet Your Coach Ben Wisbey - Ben has a degree in Applied Science, majoring in Sports Science and has many years of practical experience in exercise physiology. Ben currently works as a Sports Scientist for the ACT Academy of Sport in Australia with elite team and individual sport athletes. Ben is also an experienced coach, holding a Level 2 Triathlon Coach qualification (pending) and a Level 1 Strength and Conditioning qualification. Ben has a wealth of knowledge about the best methods of training for endurance sports. During his many years of coaching, Ben has coached athletes from junior to senior, and from age grouper to elite. With the experince of coaching a range of athletes, Ben has shown the great value that individual training programs can have on an athletes development and performance. During the past few years, Ben has written regularly for both Triathlon & Mutlisport Magazine and Runner's World Magazine. Ben is also a dedicated runner, and competes regularly in events ranging from 5K to marathon. Ben has also had many years competing as an age group triathlete, including many short races and one Ironman. Contact Ben at ben@vaam-power.com To learn how to order your marathon training program today, click here.