Capstone

By. Shelby McDougall

 Table of context

1 Introduction
5 Journals

2 Interviews
6 My big runs

3 research 7 Reflection

4 Training plan
Introduction
How can I make a training plan suitable for
me to be able to run a half marathon?

My essential question
Why I chose this
question?
Why I chose this question

I chose this as my essential question

because I have always wanted to run a
marathon, so I thought starting with a half
marathon would probably be best. Sports have
always been a very big part in my life. Ever
since I was little I have played multiple sports.
But the past 2 years I have only been playing
basketball. So putting running into my daily
routine will also benefit me on the court and
improve my fitness. It also isn’t basketball
season right now so Im not really staying active
unless I go for a run daily.
Interviews
Questions I asked

● How do you train when you are training for

a big run?
● How long can you run a half marathon in?
● What are your biggest tips you have for me
before I start my training?
Interview #1

The first person I interviewed was my dads friend. He ran for

majority of his life. He went to university for track and set many
records for his school. This year he came third in the sun run. He
told me that the best way to train for a marathon is too keep on
track and keep being motivated to run. He said getting good
rest and good nutrition is a good way to keep motivated. When
we were talking he was telling me to not be hard on myself well
training. He said there will be days that I will probably miss and
be upset with my self but he said to not be upset because
missing a few days is normal. He also said that durning my
running at the beginning it would be hard to run the whole
duration of my run. And too start with run walks then make
progress to just running. He said running a marathon or even a
half marathon can be very hard but if I keep focused and keep
my goal in mind then it will be easier to stay motivated. He has
ran a half marathon is as little time as one hour and 45 minutes.
Interview #2
● The second person I interviewed was my moms
friend who has ran multiple marathons. The main
thing that she said was that I have to stay
consistent with my training. And that I also need
too make sure I am getting at least 8 hours of
sleep a night and eating enough and eating
healthy. She said that the rest is just as important
as the training because this time allows your body
muscles to repair. She said even if I don’t feel like
running one day to just go for a walk. Just to keep
active and get some sort of exercise in. She said
that making sure I get three meals a day in is also
very important to have energy to run. She has ran
a half marathon is two and as half hours
Research
What is the difference
between a half a marathon
and a full marathon?
 TWO COLUMNS

MARATHON HALF MARATHON

A full marathon is 26.2 miles A half marathon is 13.1 miles

42km 21km
How long does it usually take to run a marathon?

Running a half marathon usually take around

two hours. My goal for running half a marathon
is to run it in Three hours.
 Parts of training for a Marathon

Running Rest
When training for a marathon Another important part in
it is definitely important to run training Is making sure you
as a form of training. get enough rest. Meaning
sleep and days off of running

Weights
Lifting weights is also very
important because lifting
weights helps you build
muscles which will prevent
injury
Benefits of running a marathon!
Physical benefits

● Improves overall heath

● Strengthens your heart
● Increases muscle strength
● Tones your legs and overall body
● Betters your sleeps
Mental benefits
● Stress reduction
● Improved motivation
● Helps with anxiety
● Helps with depression
● There is a hormone that is called
endorphins. Which when you run is
released which is also known as “runner’s
high”.
● Improved focus
● Running outside helps your body produce
more vitamins D
● Improves sleep
My Training
Plan
 How I made my training plan.

● When deciding on how I made my training plan I made sure to start it

with running distances that I knew I could do so then I could make
progress up to longer distance runs. I read a lot of peoples 6-7 week
training plans and took some notes on then. I then made mine from
my notes and made it suitable for me.
Training plans I looked at
 Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7

Sunday Rest 5k
Walk /run 5k run
Rest Sun run
10k run
7k Weights 10k
Monday 5k run 5k run and 7k run and 8k run 5k run Walk 5k run and
outside lift weights weights weights
Tuesday 3k run and 7k run Rest 5k run and 6k run and Rest 7k
lift weights weights weights
Wednesday Rest Rest 8k run Rest 10k run 5k run and 8k run
weights
Thursday 7k run/walk 8k run/walk 5k run and 5k run Rest Rest 10k run
weights
Friday Rest Rest 10k run Rest Walk 8k run Rest

Saturday 10k walk/ 10k run/ Rest 10k walk/ Rest Walk Half
run walk run marathon
22k
 Why is training important?
Training is very important when wanting to run a marathon or
even a half marathon. It’s important so you don’t pull any
muscles and are able to run with out stopping. Without
training it is very easy for you to pull muscles and maybe get a
serious injury. Training will also help you build endurance
which is important when running for a long period of time.
Journals
 Journal #1

So the first two weeks definitely didn’t start how I would have liked them to start. I have suffered
from a knee injury from basketball… so I haven’t really been able to run. So instead I have just
been trying to get better at walking without a limp. My Physiotherapist said that I should be out for
four weeks and it has already been two so I’m going to try and start running at three weeks.
 Journal #2
This week I Started my training plan with 5k run/walk to see how my knee was feeling. My knee was feeling pretty good but I

defiantly need to continue doing run/walks.. I feel like this week went very well. I was defiantly very tired by the end of the

week which made me have good sleep. My body is defiantly very sore because I’m not used to running this much but I’ve

been stretching so I’m okay. My knee is still not 100% but it is starting to feel way better so that is good. After this first week

I’m pretty excited to keep training.

 Journal #3
These past three weeks have been kind of hard on my body. I’ve been very tired but I have been getting lots of sleep. I feel like

something I have been good at is staying consistent and training regularly. Something I need to work on though is staying on my

training plan. I haven’t been doing to right distance I wrote on may training plan I have been going for shorter runs then I say I

will.
 Journal #4

            Week three and four was defiantly very hard. I have slacked off a lot and have maybe ran 5 times.

I just haven’t been motivated to run and keep up with my training plan. I am pretty disappointed in myself

for this but it is okay and I will start running and get back on my training plan for the weeks to come.
 Journal #5

            The past weeks were better then the weeks before. I started to be more constant with my training and it felt

good. I didn’t really do my training plan correctly, but I did at least get a run in every day. Or a workout in. I haven’t

really been running outside a lot but I have been running on my treadmill basically every day. I have felt good with

my training these past weeks and im excited to just keep training and hopefully follow my training plan a little better.
 Journal #6
 The sun run was last week which I am very proud I did. Leading up to the sun run I was very in

consistent with my running and training plan. The sun run was only 10k so since I am a athlete I didn’t really need

to train that much for it. The sun run did make me realize that I need to get on top of my training so that I am

ready to run my 22k. My training leading up the sun run I was making sure to just get the distance down with

running and walking but my goal now is to start straight running the distance without walking at all.
Sun run:)
The sun run is a 10k run based in Vancouver British Columbia. The sun run is Canadas
longest 10k road race since it started in 1985 and has ran very year since except 2020
and 2021 due to Covid19 . Durning the run you run though downtown Vancouver. You
run English bay waterfront. Before the run you can enjoy some live music. After your
done the run you can join everyone win B.C place stadium for a wrap party with free
drinks such as juice and water some snacks like bagels and granola bars. And enjoy
some more live music.
This year was my first sun run! My friend Bryn and I ran the sun run in one hour and six minutes

We ran the first 2k then ran and walked the next 5k then ran the whole last 3k.
 Sun run Journal

Today me and my friend Bryn ran the sun run. The sun run was a great experience. The environment at the sun run was amazing. Everyone

was so nice and there were lots of free entertainment. The run was 10k and we did it in one hour and six minutes. I am very proud of our time.

I think we could of done better but overall I am proud of it. It was very hard to stay motivated durning the run because it was rainy and cold

the whole time. But after the run I got hot chocolate so it was worth it. Durning the run my goal was to try and run the whole thing but there

was some points when I needed a little break and so we would walk a little but we did run around 5k straight though which I’m proud of.
Half marathon!
 MY HALF MARATHON ROUTE!

I didn’t register in time for a

half

Marathon so I made my
own route

So for my half marathon I

decided to run Campbell
valley park Two times and
then some . The Campbell
valley run is 6.2 miles
which is about 11k

Type to enter a caption.

 Half marathon Journal

Today my dad and I ran my half marathon. 22k… For the first 11k we ran majority of it. We would run
for around 15-20 minutes straight then take a minute or two to walk and catch our breath. After the first
11k I was defiantly very tired, and my legs were dead. When we started the second round my dad and I
decided to stick to run five minute’s walk one minute. We were doing that for about the first 7k then my
knee started to really hurt and my dad’s legs were cramping so we walked for around ten minutes. The
ran for like ten more minutes then walked the last ten minutes. Our finish time was just around three
hours. I am pretty proud of that time since three hours was my goal.
Heres a vlog of my run
:)
 Reflection
Over the past few months I have been training for
running a half marathon. I learnt a few things over the
past month. One thing I learnt is that getting onto and
staying consistent with a training plan is hard work.
Something else I learnt is that holding myself
accountable for training is also very hard, There was
multiple days where I did not want to do anything but
lay in my bed. Also eating healthy well training was
very hard since I got my license and can get fast food
whenever. The last thing I learnt would definitely be
that running isn’t for me. I didn’t really find joy in
running over the past few months even though I
thought I would have. I am grateful for this
experience of running cause I learnt that running is
way harder then it looks.
 The end
Thanks for listening
Any questions?
https://www.masterclass.com/articles/how-to-train-for-a-marathon?

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 https://www.verywellfit.com/reasons-to-run-a-marathon-2911072

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health#:~:text=Running%20regularly%20at%20a%20moderate,stress%2C%20depression%2C%20and%20anxiety.

https://marathonhandbook.com/running-and-mental-health/https://marathonhandbook.com/running-and-mental-health/

https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-truth-behind-runners-high-and-other-mental-benefits-of-running

https://www.cigna.com/knowledge-center/mental-health-benefits-of-running

https://news.umiamihealth.org/en/how-running-impacts-your-heart-health/

https://www.health.harvard.edu/blog/can-exercise-help-treat-

anxiety-2019102418096#:~:text=How%20does%20exercise%20help%20ease,body%27s%20contribution%20to%20feeling%20anxious.