Our official 2014 ASICS LA Marathon training program with Fleet Feet Burbank starts November 3! We interviewed trainer Sam Bangs to get the scoop on how the Fleet Feet method can get you ready for the race on March 9.

Q: When does the training program begin and end?
A: The training program begins on Sunday, November 3, 2013 and ends Thursday, March 6, 2014.

Q: What is the schedule and location for training?
A: The schedule includes:

• Tuesdays evenings – conditioning (think bodyweight resistance training, plyometrics and core work),
• Thursday evenings – drills (speed work, hill repeats, intervals, tempo runs)
• Sunday mornings – long runs (3+ miles)

We will begin by training from the store, but as the distances increase or we start adding hills, we’ll start to have “field trips” to places like Griffith Park and the beach.

Q: Tell us about yourself. What is your background?
A: I am a graduate of the University of Miami. This race will mark my fifth training program with Fleet Feet Sports. I hold a personal training certification through the American Council of Exercise, and will become USATF certified in February 2014.

Q: What will runners experience during the training sessions?
A: Every training session will include a dynamic warm-up to get the muscles ready for the day’s workout. For long runs, mentors will serve as pace group leaders for participants. Conditioning workouts will include exercises to strengthen the entire body in an effort to reduce overall fatigue from running, with the posterior muscle groups (hamstrings, glutes, and calves) and core receiving the most attention. Think lots of squats, lunges and planks! Speed workouts will include drills on form, and work with sprint intervals. There’s a little something for everyone.

Q: How can the program help someone who is brand new to running?
A: What is great about how we structure our programs here is that everyone has something to gain. The program will start off with low mileage, but fairly rigorous conditioning to get everyone started with a good base of endurance. The stronger beginners get, the easier increasing the mileage becomes. There will be multiple pace group leaders to run with, including a walk/run option, so no one will get left behind. It’s a great opportunity to connect with other new runners and share the experience together.

Q: How can the program help someone who has a few marathons under their belt, but would like to improve or set a personal record?
A: Setting and breaking PR’s becomes so much easier training with a group, because there is always someone there to push you and hold you accountable. We pride ourselves on having a well-rounded training program; no aspect of becoming a stronger runner is overlooked. Meeting up for long runs every week is one thing, but actually doing speed work and conditioning every week is what will help marathon veterans improve their performance.

Q: How can the program help an elite athlete who has competed in multiple events?
A: Everyone needs to train, including elite athletes. This will be a fun and social, but focused, environment to do so! Having a someone else schedule and conduct your workout schedule takes some of the stress out of training and allows more advanced athletes to focus on training harder.

Another option for more advanced runners it to become a part of our mentor program. Mentors act as pace leaders for the group runs, and also encourage participants in all workouts, and outside of practice as well (via emails or our Facebook group). It’s a really rewarding experience to help new runners find their love of running and conquer new goals. And of course, we offer mentor perks as well.

No matter the level of the participant, we love designing personalized programs. There will be options to scale each workout, both easier and harder, to ensure everyone is getting the training he/she is after.

Q: What are some of the “non-running” benefits or aspects of the program?
A: We have a great relationship with Dr. Donnie Richardson of Universal Sports Medicine and he is kind enough to come hold clinics for us. Topics often include injury prevention and sports nutrition, both of which are key elements of any good marathon training program. Additionally, we will bring in vendors like Addaday to help participants learn the proper and most beneficial ways of self myofascial relief and GU to stay properly fueled before and during the run.

Program sponsor Adidas will also attend practices throughout the season to talk about the importance of proper footwear, and hand out some sweet swag.

We’ll have a special discounted gear up week where participants will be encouraged to experience our FIT process for shoes, insoles, socks, and sports bras. We also have a wide selection of Nike apparel, CEP and 110% compression gear, as well as a variety of other running accessories that will be discounted during that week.

Q: What do I need to do to prepare to run?
A: Anyone who wants to be a good runner needs a good pair of running shoes. We recommend getting FIT prior to training, especially if participants have never had their gait analyzed before. Our staff is specially trained to analyze gait cycle, and make shoe and insole recommendations based on each person’s unique needs. For women, we have a similar process with sports bras. As runs get longer, it is wise to think about carrying some kind of hydration, whether you wear a belt or carry a bottle. We also carry a wide variety of nutrition; gels, chews, beans etc. so you can figure out what works for you over the course of your training. These are all things that will be discussed again during Gear Up Week, but getting a head start certainly won’t hurt.

The first step, of course, is signing up! To join Team Pablove and make a commitment to bettering yourself and fighting childhood cancer with love, visit pablove.org/lamarathon. We can’t wait to meet you on November 3!

Learn more about Fleet Feet Burbank on their blog at fleetfeetburbank.wordpress.com.