On Sunday 30th January 2005, Lahore made its mark in the history of the marathons. Its legendary hospitality, rich culture and athletic spirit was beamed to the world as 60 top international marathoners from over 16 countries competed, 17,000 professional & local runners thronged the streets, thousands of citizens cheered the runners and over 100,000 were on hand to applaud the winners in the Punjab Stadium. Prizes worth U$ 100,000 were awarded. The entire marathon was telecast live to the world. Truly the International Lahore Marathon 2005 was a race that became a festival and Pakistan became a part of the global marathon fraternity.
On Sunday 29th January 2006, the second international marathon took place – larger and better than the first one. Lahore came out in even bigger numbers. A record 26,000 people registered for the races. Athletes from around the world, Pakistani organizations and sports bodies joined in the races. Thousands of men, women and children enthusiastically took part. As always the Marathon showcased the great city of Lahore and Pakistan .
Now, the 3rd International Marathon is all set to take place on Sunday 14 th January 2007. Established as a mega international event with full support of the government, this year's marathon coincides with ‘ Visit Pakistan Year 2007
Race Director & Key Team Members
Ian Ladbrooke (Edge Fitness UK), Race Director, (SCLM 2005, 2006 & 3rd International Lahore Marathon 2007) will conduct the three Marathons on Race Day. Ian has garnered several distinctions as a Trainer, Senior Coach, Manager and Elite Field Coordinator in leading Marathons and Road Races around the world. He will be assisted by a team of top professionals that includes
| • |
Rupinder Singh (RPR Sports India)
& Nathan Clayton (Premier Marathons Dubai)
Assistant Race Directors & Race Referees
SCLM 2005, 2006 & 3rd International Lahore Marathon 2007 |
| • |
Malcolm Sutherland
Start & Finish Manager
3 rd International Lahore Marathon 2007 |
| • |
Gashaw Zergaw
Elite Field Manager
3 rd International Lahore Marathon 2007 |
| • |
Sergey Kransoschekov
Elite Field Manager
SCLM 2006 & 3 rd International Lahore Marathon 2007
|
| • |
John Martindale / Paul Muddeman
Technical Officials
3 rd International Lahore Marathon 2007 |
| • |
Jillo Dube
Technical Race Official
3 rd International Lahore Marathon 2006 |
This team has a sterling record of organizing marathons, athletic meets and track events featuring the world's finest athletes.
Participants
Some of the top male and female athletes of the world will participate in the 42 km and 10 km Marathons. The 10 km Marathon , 5 km Fun Run & 3 km Paralympic Race are expected to attract runners from the Pakistan Athletic Federation, the armed forces, institutions/organizations and amateurs from schools, colleges and the general public.
Runner Guidelines
3 Days before the Race
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Do not run for more than 30/40 minutes at an easy pace during the last few days. |
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Know your route. For those doing the 42.195 km/10 km Marathon it is a good idea to drive along the route. |
1 Day before the Race
| |
Do not engage in heavy physical activity. Complete rest or a light walk or a 20 min run is sufficient |
Race Day
| • |
Be at the venue at least an hour
before the race. |
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A light breakfast, such as a toast
and a banana might be helpful, 2 hours before the race. |
| • |
Plenty of water or a sports drink
before the race. Drink about 500ml of fluid 1 or 2 hours
before. |
| • |
Do not try new shoes on race day. |
During the Race
| • |
Consume the sports drink on the race
route. Do not drink just water at all aid stations. |
| • |
Medical personnel may advise runners
to stop running. |
Nutrition
| • |
Do not try anything new. Make sure
you eat plenty of carbohydrate-rich food, especially for
the 42.195 km/10 km Marathon. This makes sure
your 'glycogen' stores are filled to the maximum. |
| • |
Avoid high fibre food such as beans
and whole wheat products as they stay longer in the stomach. |
| • |
Make sure you are well hydrated. |
Medical Aid
Stop running and seek medical assistance immediately
on experiencing cramps, dizziness, vomiting, chest discomfort
or severe shortness of breath.
Post Race
| • |
After finishing the race do not stop
suddenly. Continue walking for a few minutes to cool own. |
| • |
If you are injured or feeling dizzy,
head to the medical tent. |
| • |
Make sure you eat plenty of carbohydrates
within the next few hours to replenish your glycogen. |
| • |
Relax and enjoy the rest of this
special day. |
10 km/5 km Fun Run Training Programme Week 1
3 days alternatively JOG 1 min. and WALK 1 min. x 10
Week 2
3 days alternatively JOG 2 mins. and WALK 1 min. x
8
Week 3
4 days alternatively JOG 3 mins. and WALK 1 min. x
6
Week 4
3 Training Sessions
| i |
WALK briskly for 10 mins. to warm up, then JOG slowly
10 mins. and WALK 5 mins. to cool down |
| ii |
WALK briskly 10 mins. to warm up and then JOG 15 mins. |
| iii |
Try to JOG 20 mins. without walking Well done! Your
4 weeks training is completed and you can run may be 3-4
kms without stopping. |
WEEK
|
Run 1 |
Run 2
|
Run 3 |
Run 4 |
| 1 |
15 min. B |
30 min. E |
15 min. B
|
20 min. E |
| 2 |
20 min. E |
30 min. E |
20 min. B |
35 min. E |
| 3 |
20 min. B |
30 min. E |
25 min. B |
40 min. E |
| 4 |
15 min. F |
40 min. E |
25 min. B |
Race |
|
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