PARTICIPANTS

Marathon and Half Marathon Training Programs

Congratulations on your decision to participate in the MetroPCS Dallas White Rock Marathon! Training for an endurance event is not something to take lightly. Even the most well-conditioned athletes can sustain injuries while training for long distances. As with all exercise programs, it is recommended that you are in good physical condition and have been cleared by your physician to participate in a vigorous exercise program.

We have partnered with Active.com to provide you with the information you need to complete your running journey for the marathon or half marathon training distances.

Click here for the Marathon or Half Marathon distance training programs.

Relay and 5K Training

For training for the relay or Mayor's 5K, view our 5 Months to 5 Miles or 3 Months to 3 Miles programs.

5 Months to 5 Miles Relay Training Program

Created by the Cooper Fitness Center
Relay Training Plan Basics
Weeks 1-4: Preparatory Phase
Weeks 5-8: Endurance Phase
Weeks 9-12: Endurance/Strength Phase
Weeks 13-16: Strength Phase
Weeks 17-20: Sharpening & Tapering Phase

The world-renowned Cooper Aerobics Center has created a unique training program called “5 Months to 5 Miles” to help five-person teams prepare for the 5-Person Relay or the SMU Cox Corporate Relay Challenge Presented by Behringer Harvard.

“5 Months to 5 Miles” is a progressive month-by-month regimen that is flexible enough to accommodate the schedule of the busiest corporate professional.

Training Plan Basics

The 20 week plan begins the end of July; however, participants can begin any time. The plan is appropriate for three levels: non-runners (B=Basic); runners currently able to run 2 to 3 times per week up to 30 minutes (I=Intermediate); or those consistently running four to five times a week, up to one hour per run (A=Advanced); or for those who wish to follow a structured plan.
The plan includes optional runs or cross training: a fourth run for Intermediate or fifth run for Advanced; and alternative cross training for all levels. This plan requires that each run count. Total time duration listed includes a very easy 3-5 minute warm-up and cool-down. For Intermediate and Advanced, aim to separate higher-intensity efforts with a rest or recovery day, or a cross training day (for example between Tuesday and Thursday) and the long run. Bottom Line: make the training plan fit your schedule and adjust the days as needed!
The cardinal rule for a new runner, or someone returning to exercise: be patient. You're brimming with enthusiasm and looking for tips. Your body needs time to adapt. Activity may be uncomfortable at first, but you'll begin to see results. It's important to build gradually.

  • Run more slowly than you think you should, and insert walk segments.
  • The first 3-4 weeks don't run as far as you think you should.
  • Run more often than you think you should, or have time for, but short distances.

3 Months to 3 Miles Mayor's 5K Training Program

Training Program Basics
Weeks 1-4: Begins September 13
Weeks 5-8: Begins October 11
Weeks 9-12: Begins November 8

Training Program Goals

  • Encourage and promote a healthy lifestyle to individuals and families of all ages by participating in the Mayors Race 5k Fun Run & Walk, a fun, low cost, non-competitive activity.
  • Create an opportunity to enhance family fitness resulting in a healthier community.
  • Create an opportunity to participate in associated activities surrounding the MetroPCS Dallas White Rock Marathon weekend such as the Health & Fitness Expo. 

Official Charity Training Program: Team in Training

Help Save Lives One Mile At A Time

Team In Training, the world’s first, largest and best charity sports training program, provides four to five months of certified coaching, a supportive group of teammates and nutritional advice to help you complete a marathon, half marathon, triathlon, cycling event or hike adventure.

Join TNT to train for the MetroPCS Dallas White Rock Marathon, Half Marathon or 5-Person Relay

TNT covers your race entry and event weekend accommodations. In exchange, participants raise funds to support blood cancer research and patient services. And if coaching and cheering from teammates still isn’t enough to motivate you, every participant trains in honor of a patient battling leukemia, lymphoma or myeloma.

The program is geared for everyone – from beginners to seasoned athletes. If you are interested in staying in shape, completing an endurance event and supporting a great cause, TNT is right for you! To learn more and attend a free training session, click here (www.teamintraining.org/firsttimehere/) or call 866-510-TEAM. Don't wait, training has just started.

More info is available at: www.teamintraining.org/ntxok/firsttimehere/tellmemore