4 THE LONG RUN LLC Half Marathon and Marathon Training (for Log Jammer)

This will be a 19-week training program designed to take a beginning runner to a half marathon, an experienced runner to a double half experience (one half at 11 weeks and another at 19 weeks) or the experienced runner to a marathon. Our target event will be the Log Jammer Half Marathon and Marathon on Sunday, November 22rd in Shreveport, LA. Registering for this race is your responsibility. Be aware the price increases as race day approaches. Please check the following link for race details including start times, courses and any time limits. https://runsignup.com/Race/LA/Shreveport/LogJammerHalfMarathon5k There will be a supervised Saturday run with additional midweek runs. At least one midweek run (Tuesday) will be led by coaches. The others are scheduled at your discretion. You are invited to join the Red River Road Runner's 8-week Advanced class in September which will assist with one of the midweek runs. There is a nominal fee for RRRR members to attend. Participants will be provided with a training schedule. It will be their responsibility to adhere to it closely in order to have a successful experience. The training has three key components: Safety, Fun and Performance...in that order. Safely: We will provide guidance on road safety as well as appropriate hydration, nutrition, footwear, pacing, warmups/cooldowns and the other numerous aspects of running/racing. We aim to get you to race day healthy and well-prepared! Fun: We want this to be an enjoyable experience...it may be tough at times, but we are in this together. Performance: Our goal is to help you accomplish yours! Let's get you to the start line confident you'd done the work necessary to make it to the finish line. Looking forward to seeing you! Shelley Ryan Gray Head Coach, 4 THE LONG RUN LLC RRCA Certified Coach