Dear Marathoners:

That title has a nice ring to it, doesn’t it? You are about to embark on a life-altering journey and one which few can claim to have achieved. Training for your first marathon will challenge you both mentally and physically in ways you never thought possible. It will also bring many moments of self-discovery as you endeavor to achieve new heights in the evolution of your running.

The mere fact that you have chosen to undertake such an enormous goal speaks volumes about your character. We all run for many reasons; some more personal than others, but the common goal is to accomplish running 26.2 miles by the end of this coming May and this is where I come in. Over the next 18 weeks, I will provide you with a weekly training plan which, all things being equal, should get you to the finish line Memorial Day weekend. I will be there to provide training tips, as well as answer any questions which I sure will come up along the way. The most important advice I can start you out with is to trust the process. If you are consistent in your training and listen to your body to avoid injury and fatigue, you will have the best chance of toeing the starting line rested and with plenty of confidence. So, let the training begin!

To your heath in running,

Sam E-Mail: runvtrun@aol.com

Week 18 - January 25-January 31

Based on someone running at least 20 miles/ week prior

Monday: Off

Tuesday: 3-5 miles

Wednesday: 4-6 miles

Thursday: 3-5 miles

Friday: Off

Saturday: 4 miles

Sunday: 6 -10 miles

A note from Jess Cover at RunVermont:

Welcome to the program everyone! You are in very good hands with Coach Sam. If you have questions along the way please let him know.

Everyone signed up for the New2-26.2 Program by February 14, 2016 will receive one these great training shirts! You will receive the same size that you have signed up for when you registered for People's United Bank Vermont City Marathon. These will be mailed to you in early to mid March.

Your training will be posted on The RunDown VCM - New2-26.2 each week and you will get an e-mail from Coach Sam each week with the plan and your training tip.

For the local runners we will be having a shoe fit session at SKIRACK Run Center located at 85 Main Street in Burlington, Vermont on Wednesday, February 3. We will meet at 5:30pm and get you up to speed on proper footwear for marathon training, winter outerwear and answer any other questions you may have.

Miles with smiles,

Jess E-Mail: jess@runvermont.org