2013 RunnersWorld Tulsa Summer/Fall Marathon Training

Training Schedule

Tuesday June 18th at 6pm and Thursday June 20th at 7pm: Orientation / sign up dates

Saturday June 29th 6:45am: Official training start date

• Experienced Run Leaders
• The most affordable training program in town
• Support and motivation needed to keep you going
• Pace groups for both Full and Half groups
• There is a speed suited for every participant
• We accommodate all levels of runners from the first time marathon/half runner to those trying to qualify for Boston

Weekly Group Runs		2013 Summer/Fall Marathon Training Schedules
Monday:	5:30 P.M. (road) - at RunnersWorld	Half Marathon - Beginner
Tuesday: (optional)	6:30 P.M. (trail) - at Turkey Mountain	Half Marathon - Advanced
Thursday:	5:30 P.M. (road) - at RunnersWorld	Marathon - Beginner
Saturday:	Times and locations will vary	Marathon - Intermediate
Sunday: (optional)	7:30 A.M. (trail) - at Turkey Mountain	Marathon - Advanced
Come by the store - we'd love to chat with you! Or contact coach Kathy at (918) 749-7557 or email: runnersworldtulsa@yahoo.com

Marathon / Half Marathon Training FAQs

How much does the training session cost?
At RunnersWorld Tulsa, up until now our training sessions have been 100% free - a service we've offered to the running community because we love the sport and hope you grow to love it as well. Due to the success of our programs and the increased number of runners, we found it necessary to charge a $25 registration fee to cover the costs of processing paperwork, snacks, and Gatorade. Also included in your registration fee is a RunnersWorld tech fabric training shirt (a $30 value).

How can I sign up?
Come into the store and register.

When does the new session start?
The first official day of training will be June 29, 2013.

What if I miss the first day, can I still join the group?
You can join the group at any time, just stop by the store and register.

How many days a week do we run as a group?
We run together three days a week:

• Mondays at 5:30PM at RunnersWorld Tulsa.
• Thursdays at 5:30PM at RunnersWorld Tulsa.
• Saturday mornings. Times and places are subject to change (check emails we send)

Do I have to attend all three days to train with the group?
We understand that we all live busy lives. You may attend as many or as few days as you want to or can. Upon registration, you will be given your complete training schedule and so you will be fully informed as to how many days a week you should run and what distances.

What event is this session training to do?
The primary focus for this session is the Route 66 marathon or half. You are not limited to or required to run Route 66. If you have another race that you choose to run, let us know and we will help you with a training schedule that will suit your needs.

Do I have to train for a specific race to run with the group?
Our training runs are open to anyone that wants to run or walk with a group. You do not have to train for anything at all to run with our group but you do have to fill out a registration form and pay the processing fee.

Do you have pace groups?
Yes we do. All of our groups are broken down into specific paces.

How do I know which group I am in?
After you fill out your registration form, we take the information and match you up with a run leader that runs your approximate pace. Your run leader will send you an e-mail to let you know the name of the group you are in.

Do I have to run with the group I am assigned?
Our groups are flexible. You can run with anyone that you want to. Each group will be running a specific range of pace and if you want to change based on your ability, you can. Nobody knows your body and ability more than you do. We are there to give you advice and guidance, but we want you to learn to run according to your own abilities.

Will I be educated on different aspects of my training?
We will give you as much guidance and advice as possible. We will send out weekly e-mails with training tips and information on lots of different subjects such as...nutrition, stretching, strength training, etc.

Will there be route maps and route directions?
Tuesdays and Thursdays, we pretty much cover the same ground and since these are shorter runs, you will be able to figure out the routes with relative ease. Saturdays, we tend to vary the routes and the run leaders will send you the course map and turn by turn directions for you to print out and bring to run that morning.

Do you provide water/Gatorade for the training runs?
We will provide water for the Monday and Thursday runs. Saturdays we usually have water and Gatorade at the start/finish area and on the course. We have snacks at the start/finish area for the Saturday runs. RunnersWorld Tulsa is very concerned about our environment and for the first time we are going GREEN for our Saturday runs. We noticed that with the hundreds of people running with us and providing multiple water stops on the route we were creating tons of trash from all the water cups. This session we will require you to carry a water bottle with you to fill up and drink out of at the water stops.

For more information contact coach Kathy:
Tel: (918) 749-7557
email: runnersworldtulsa@yahoo.com

2013 Couch to 5K Training

Sunday July 13th at 4pm: Orientation Meeting (optional)

Saturday July 20th at 8am: First group run / walk

Join RunnersWorld Tulsa as we prepare you to run/walk in the Tulsa Run 5K the end of October! Have you ever wanted to start a walking/running program to help improve your fitness? Or were you once a runner, but due to circumstances you have let your fitness go but you are ready to get running again? Joining a Couch to 5K group is a GREAT way to get off the couch and back on the road to a healthier lifestyle! This program caters to beginner runners/walkers and no fitness level will be turned away.

• Weekly training schedules for 2013
• Training schedules for walkers, fitness
• Walker and first time runners
• Committed coaches and run leaders
• Group runs
• Special informative seminars covering topics from nutrition to injuries and prevention
• Weekly informative e-mails

We are also searching for runners who want to help others on the road to learning about the sport that we love best. If you are interested, e-mail us at runnersworldtulsa@yahoo.com