542

NUTRITION TIPS

TIP 1: Eating before the training

TIP 2: Hydration

TIP 3: Post-run Recovery

TIP 4: fighting fatigue: supplements or good nutrition?

TIP 5: Sports Drinks

TIP 6: Carbs

TIP 7: Proteins

TIP 8: Digestive symptoms

Nutrition tip# 9 Gels

ABOUT 542

542 is a free of charge running program created by the Beirut Marathon Association. Since its foundation in 2014, and on a yearly basis, 542 opens its doors to the community for exactly 5 months before Marathon Day.  

The mission of 542 is to offer hopeful runners the training necessary to finish a marathon.  

In the world of distance running, commitment is key. Marathon day is the result of intensive weeks of training, sore muscles, bumpy feet, and exhaustion. Training is a journey of self-discovery: at times it becomes unpleasant as you log more kilometers during the run and your body refuses to go the extra mile, yet your mind is determined to make it happen. 

However, working with a team and the community has been proven to make this journey go smoother: training with a team is known to decrease anxiety levels and boost confidence at times of doubt. This is the power of 542: it gathers people from different backgrounds and breaks through barriers. It brings experienced runners and aspiring runners together as solid groups, or rather as new running communities, who are forging friendships that motivate and empower individuals.



542 542 542 542

Selection Criteria

  • The 542 training program is a free of charge training program organized by Beirut Marathon Association to enhance long distance running in Lebanon. However, applicants are required to pay for their registration fees for the BLOM BANK BEIRUT MARATHON 2019 in advance, which is scheduled on Sunday November 10, 2019. (Registration fees = $50)
  • In 2019, this program will be available in the following: Beirut, Jounieh, Saida, Brummana, Tripoli, Jeb Jennine
  • Runners must be 17 years or older
  • Runners cannot have ran internationally or locally a marathon (distance of 42.195 KM) previously
  • No refund policy in case runner withdraw from the program.
  • If any of the conditions mentioned above is not met, the applicant registration shall be cancelled



  • Training Conditions

  • If runners registered for the 542 while paying the BLOM BANK BEIRUT MARATHON 2019 registration fee and turned out to have already ran a marathon previously. The 542 registration will be cancelled, however the registration for the race will stay valid.
  • Runners must train 3 times per week. However, they can train more with the guidance of their coaches
  • Runners must commit to the 542 timeline which consists of attending weekly trainings, Sunday long runs, races and meetings
  • Runners MUST wear the 542 t-shirts during the Sunday long runs and during all races including the BLOM BANK BEIRUT MARATHON 2019 even if they register through an NGO, university, school, bank or any other corporate organization
  • 542 Training and Race shirts’ terms and conditions must be abided by (Please check below those terms and conditions)
  • The 542 Organizers reserve the right to use any photographs (including those of participants), motion pictures, recordings, or any other media records of the program, for any legitimate purpose including commercial advertising and distribution to Sponsors anywhere in the world
  • Runners MUST complete a cardiac screening test, which will be provided free of charge by the Beirut Marathon Association in collaboration with Champs Fund
  • Runners must agree to join a WhatsApp group set up by their coach for communication and training instructions
  • The 542 coaches are experienced runners who are volunteering their time and efforts for this program
  • Runners are not allowed to change teams once the training journey starts
  • In case of any internal/external complaint or incident, runners are expected to report to the Beirut Marathon Association and/or 542 organizers, as they will do their best in dealing with the situation resourcefully
  • It is encouraged to have runners post about their training journey on their social media platforms using the #542, and #beirutmarathon to promote the spirit of running in Lebanon
  • Always be respectful of the environment you are using during your trainings. Do not litter the streets with plastic bottles, and always keep the space you use clean
  • 542 provides insurance that can only be effective during training sessions and if all the criteria are met and can only be used in the presence of a Beirut Marathon Association accredited person.
  • Beirut Marathon Association and the 542 program’s terms and conditions could be altered, and BMA reserves the right to cancel the program under extenuating circumstances
  • Ali Kedami

    Races completed Personal Best
    Beirut Marathon: 14 editions
    Paris Marathon
    Nice a Cannes
    80 KM Ultramarathon - France
    115 KM Ultramarathon - Turkey
    250 KM Ultramarathon - Antarctica
    308 KM Sahara Desert
    300 KM South Africa
    520 KM Australia
    126 KM Grand Canyon Ultramarathon
    3:40:00

    Hobbies
    Running
    Painting

    Ahmad Abu Zeani

    Races completed Personal Best
    Columbia Marathon 2010
    Venezuela Marathon 2011
    8 x Half Marathons
    Marathon 3:30:00
    Half Marathon 1:34:00

    Hobbies
    Running

    Ayman Shami

    Races completed Personal Best
    Beirut Marathon 2017 / 2018
    Khirbit Anafar Half Marathon 2017 / 2018
    ISF Half Marathon 2017 / 2018
    Tripoli Half Marathon 2018 /2019
    RAK Ras al Khaimah Half Marathon 2017 / 2018
    Saida Half Marathon 2019
    Marathon 5:03:00
    Half Marathon 1:53:00

    Hobbies
    Swimming
    Tennis
    Football
    Basketball

    Belal Charanek

    Races completed Personal Best
    Beirut Marathon 2015
    10 x Half Marathons
    Many 5K & 10K Races
    3:10:00

    Hobbies
    Running

    Chukri Nakhoul

    Races completed Personal Best
    Ghazieh Race 2017
    Ghine Al Jabal 2016
    Zahle race 2007
    BLOM BANK Beirut Marathon, 16 editions
    Raid Des Cedres Race
    Barracks to Barracks Terry Fox Run
    Lebanese Army Race
    Cedar Green Aqualton 2014
    Shore to Summit Triathlon 2012
    Many Road Races
    3:15:00

    Hobbies
    Running
    Football
    Tennis
    Ski

    Fahmi Shouman

    Races completed Personal Best
    Beirut Marathon 2017 / 2018
    Rotterdam Marathon 2017
    7 x Half Marathons
    5 x Obstacle Races
    2 x Olympic Triathlons
    3:43:00

    Hobbies
    Basketball
    Swimming
    Outdoor Activities

    Firas BouZeineddine

    Races completed Personal Best
    Beirut Marathon 2017 / 2018
    Alexander the Great Marathon – Thessaloniki 2018
    Schneider Electric Marathon de Paris 2019
    7 x Half Marathons
    Aaqura Winter Trail 2019
    3:25:47

    Hobbies
    Music Composition
    Traveling
    Theater
    Cinema

    Ghassan Hajjar

    Races completed Personal Best
    Beirut Marathon 6 editions
    BMW Berlin Marathon
    Schneider Electric Marathon de Paris 2 editions
    Marathon des sables – Sahara Desert
    3:49:00

    Hobbies
    Running
    Swimming
    Mountaineering

    Jihad El Bourji

    Races completed Personal Best
    Beirut Marathon 2014, 2015, 2016, 2017, 2018
    BMW Berlin Marathon 2018
    Standard Chartered Dubai Marathon 2015, 2018, 2019
    Half Marathon – Turkey 2018
    Schneider Electric Marathon de Paris 2017
    Half Marathon - Iraq 2017
    OPAP Limassol Marathon 2016
    RunCzech Prague Marathon 2016
    136 KM Ultramarathon Ismik Trail
    3:09:22

    Hobbies
    Running
    Swimming
    Music

    Jihad Shoueib

    Races completed Personal Best
    Beirut Marathon 2016 / 2017
    Many Half Marathons
    10 KM Beirut Marathon 2003 / 2004 / 2005 / 2008 till 2014
    3 x 5 KM Races between Beirut and Canada
    4 x 100 M Track and Field Canada
    100 M
    Marathon: 4:09:00
    10 KM: 00:40:12
    100 M: 00:00:12, 200 M: 00:00:30, 800 M 00:02:53

    Hobbies
    Running, Hiking, Hunting, Rafting
    Drawing, Basketball, Music
    Rappel, Climbing, HUNTING, TRAVELING
    PHOTOGRAPHY, CAR RACING, ACTING

    Karla Jabbour

    Races completed Personal Best
    Beirut Marathon 2011
    Beirut Marathon 2012
    10 KM at the Beirut Marathon 2010
    Run Lebanon
    Relay Race at the Beirut Marathon 2014
    Beirut Marathon 2017
    Beirut Marathon 2018
    3:37:00

    Hobbies
    Table Tennis
    Ski
    Biking
    Basketball

    Mary Kleyany

    Races completed Personal Best
    4 x Beirut Marathon
    Cyprus Marathon 2017
    Maratona Di Roma 2018
    Prague Marathon 2016
    Ultramarathon (4 seasons Mountain Trail)
    Woman Race, Half Marathon & Various 10 KM races
    4:13:00

    Hobbies
    Nature
    Exploring

    Michel Wakil

    Races completed Personal Best
    50 Races
    26 x Marathons
    3:22:00

    Hobbies
    Running
    Swimming
    Ski
    Travel

    Mohammad Ghaddar

    Races completed Personal Best
    Beirut Marathon
    Paphos Marathon
    Limassol Marathon
    Schneider Electric Marathon de Paris
    Maratona Di Roma
    Moscow Marathon
    Telenor Copenhagen Marathon
    Half Marathons: Beirut Marathon, ISF, Amsterdam, Barcelona, Cyprus
    Marathon 3:23:00
    Half Marathon 1:31:00

    Hobbies
    Horseback Riding
    Biking

    Mohammad Tabbarah

    Races completed Personal Best
    Beirut Marathon 2010
    8 x Half Marathons
    120 Races from 800m to 42.195km
    Marathon 3:34:00
    5K Race: 16:00

    Hobbies
    Running
    Fitness

    Moustapha Ahmad

    Races completed Personal Best
    Beirut Marathon (12 editions)
    Berlin Marathon
    Amsterdam Marathon
    Istanbul Marathon
    Dubai Marathon
    Oman Marathon
    Warsaw Marathon
    Lisbon Marathon
    London Marathon
    Paris Marathon
    250 KM Ultramarathon Iran
    100 Mile Hawaii Ultramarathon
    Marathon des sables – Sahara Desert
    Iron Man – Barcelona Nice
    3:27:00

    Hobbies
    Running
    Traveling

    Muhannad Abu Hussein

    Races completed Personal Best
    Beirut Marathon 2015
    10 x Half Marathons
    3:15:00

    Hobbies
    Running
    Hitchhiking

    Rocky Kiblawi

    Races completed Personal Best
    Beirut Marathon 2016 / 2017 / 2018
    Spartan Trifecta Tribe 2018
    9 x Half Marathons
    8 x OCR Obstacle Course Race
    5 x Trail Races
    40 x 10 KM and 5 KM Races
    7 Hannibal Races
    3:33:00

    Hobbies
    Running
    Muay Thai
    Hiking
    Football
    Diving
    Spearfishing

    Walid El Kabbani

    Races completed Personal Best
    BLOM BANK BEIRUT MARATHON 2003 – 2018 (All Editions)
    Maratona Di Roma 2018
    Saida Marathon 2017
    Rotterdam Marathon 2017
    RunCzech Prague Marathon 2016
    Jbeil – Beirut Marathon Distance, 2 editions
    Schneider Electric Marathon de Paris 2015
    Copenhagen Marathon 2015
    Triathlon, 7 editions
    Many Half Marathons
    3:19:00

    Hobbies
    Running
    Biking

    Wissam Kheir

    Races completed Personal Best
    Beirut Marathon 2003 – 2018 (All Editions)
    Rotterdam Marathon 2017 / 2019
    BMW Berlin Marathon 2018
    TCS Amsterdam Marathon 2018
    2:59:00

    Hobbies
    Photography
    Music

    Training Schedule

    Area Team TEAM NAME ASSISTANT COACH WEEKLY DAYS OF TRAINING TIME
    BEIRUT 1 TEAM WALID Walid Kabbani Majed Ajamy WEDNESDAY & FRIDAY 6:00 PM
    Abed Razak Zoghbi
    2 TEAM ALI Ali Kedami Nayla Cortas TUESDAY & THURSDAY & FRIDAY 6:30 PM
    3 TEAM WISSAM Wissam Kheir GAELLE ABBOUD TUESDAY & WEDNESDAY & FRIDAY 6:00 AM / 6:30 AM
    4 TEAM GHASSAN & FIRAS Ghassan Hajjar DANIELLA FAYYAD TUESDAY & WEDNESDAY & FRIDAY 6:30 AM
    FIRAS BOUZEINEDDINE
    5 TEAM JIHAD SH Jihad Shoueib Nadim Barakat TUESDAY & THURSDAY 6:30 PM
    SOUHAD MESHAKA
    6 TEAM ROCKY Rocky Kiblawi Samir Agha MONDAY / WEDNESDAY & THURSDAY 6:00 AM
    7 TEAM MOUSTAPHA & AYMAN Moustapha Ahmad TUESDAY & THURSDAY 6:30 PM
    AYMAN AYMAN
    8 TEAM MOHAMAD Mohamad Tabbara NADIA NEHME TUESDAY & WEDNESDAY & THURSDAY 6:30 PM
    9 TEAM FAHMI Fahmi Shouman Lama Saab WEDNESDAY & FRIDAY 6:30 PM
    Simon Asaad
    10 BLIND WITH VISION TEAM Mary Kelyany Sarah Hatoum Wednesday & Friday 6:30 PM
    JOUNIEH 11 TEAM CHUKRI Chukri Nakhoul Samer Awabdy WEDNESDAY & FRIDAY 5:30 AM
    Joella Tabet
    12 TEAM JIHAD BO Jihad Bourgi Michel Chbeir TUESDAY & THURSDAY 7:00 PM
    Sarine Kechichian
    SAIDA 13 TEAM SAIDA Mohamad Ghaddar ABED EL MAJID NASSER TUESDAY & THURSDAY 6:00 PM
    MATN 14 TEAM BRUMMANA Michel Wakil Karla Jabbour TUESDAY & WEDNESDAY & THURSDAY & FRIDAY & SATURDAY 6:00 AM
    Barbara Aghaganian
    TRIPOLI 15 TEAM TRIPOLI Muhannad Abu Hussein BILAL JAMAL TUESDAY & WEDNESDAY & THURSDAY 6:30 PM
    JEB JENNINE 16 TEAM JEB JENNINE Belal Charanik Gerges Debine TUESDAY & THURSDAY 6:30 PM
    Ahmad Abu Zeani

    542 Code

  • 542 Runners Persevere

  • 542 Runners Inspire others

  • 542 Runners are always United

  • 542 Runners Embrace the challenge

  • 542 Runners Respect the environment

  • 542 Runners Leave no runners behind

  • 542 Runners push their mind and bodies To The Limit

  • 542 Runners are future Marathoners

  • 542 Runners Commit to change

  • 542
    542
    542

    542 Timeline

    Week Date Run Run/Walk Group Mid Group Advanced Group Start Line Location
    1 WEDNESDAY JUNE 20 Launching Ceremony BDD BDD
    SUNDAY JUNE 16 WELCOME RUN 20mins 20mins 20mins 7:00 AM ZAITUNAY BAY
    2 WEEK DAY 15mins 20mins 25mins TBD TBD
    WEEK DAY 15mins 20mins 25mins TBD TBD
    SUNDAY JULY 23 2nd Long Run 30mins 30mins 30mins TBD ZAITUNAY BAY
    3 WEEK DAY 15mins 20mins 25mins TBD TBD
    WEEK DAY 15mins 20mins 25mins TBD TBD
    SUNDAY JULY 30 3rd Long Run 5km 5km 5km TBD ZAITUNAY BAY
    4 WEEK DAY 20mins 25mins 30mins TBD TBD HEART SCREENING SESSION 1 JULY 6
    WEEK DAY 20mins 25mins 30mins
    steady pace
    TBD TBD
    SUNDAY JULY 7 4th Long Run 45mins 45mins 45mins TBD ZAITUNAY BAY
    5 WEEK DAY 25mins 30mins 35mins TBD TBD
    WEEK DAY 25mins 30mins
    steady pace
    35mins
    steady pace
    TBD TBD
    WEDNESDAY JULY 10 Sports & Health Seminar BDD BDD
    SUNDAY JULY 14 5th Long Run - Untrash It 50mins 50mins 50mins TBD ZAITUNAY BAY
    6 WEEK DAY 30mins 35mins 40mins TBD TBD HEART SCREENING SESSION 2 - JULY 20
    WEEK DAY 30mins 35mins 40mins TBD TBD
    SUNDAY JULY 21 6th Long Run 8km 8km 8km TBD ZAITUNAY BAY
    7 WEEK DAY 35mins 40mins 45mins TBD TBD
    WEEK DAY 35mins
    steady pace
    40mins
    steady pace
    10min
    easy/ 10x1min
    @5km pace
    1min slow/
    10mins easy
    TBD TBD
    SUNDAY JULY 28 7th Long Run 50mins 50mins 60mins TBD ZAITUNAY BAY
    8 WEEK DAY 35mins 40mins 50mins TBD TBD
    WEEK DAY 40mins 10min
    easy/ 10x1min
    @5km pace
    1min slow/
    10mins easy
    50mins
    steady pace
    TBD TBD
    SUNDAY AUGUST 4 8th Week
    My School Pulse
    5Km 5Km 5Km TBD FAQRA
    9 WEEK DAY 30mins
    steady pace
    35mins
    steady pace
    40mins
    steady pace
    TBD TBD
    WEEK DAY 30mins 35mins 40mins TBD TBD
    SUNDAY AUGUST 11 9th Long Run 10km 10km 10km TBD ZAITUNAY BAY
    10 WEEK DAY 30mins 35mins 40mins TBD TBD
    WEEK DAY 40mins 45mins 50mins TBD TBD
    SUNDAY AUGUST 18 10th Long Run 70mins 70mins 70mins TBD ZAITUNAY BAY
    11 WEEK DAY 40mins 50mins 60mins TBD TBD HALF-WAY ASSESSMENT 42 KM / 21 KM INITIATION OF HM SUB-TEAMS
    WEEK DAY 10min easy/
    10x1min @5km
    pace 1min
    slow/ 10mins easy
    10mins easy/
    6x2mins @5km
    pace 2min
    slow/ 10mins easy
    10mins easy/
    8x2mins @5km
    pace 2mins
    slow/ 10mins easy
    TBD TBD
    SUNDAY AUGUST 25 11th Long Run 13km 13km 13km @marathon pace TBD ZAITUNAY BAY
    12 WEEK DAY 30mins 40mins 50mins
    steady pace
    TBD TBD
    WEEK DAY 30mins
    steady pace
    40mins
    steady pace
    50mins TBD TBD
    SUNDAY SEPTEMBER 1 12th Long Run 15km 15km 15km TBD ZAITUNAY BAY
    13 WEDNESDAY SEPTEMBER 4 Marathon Injury Prevention BDD BDD
    WEEK DAY 30mins 40mins 50mins TBD TBD
    WEEK DAY 30mins
    @HM pace
    40mins
    @HM pace
    50mins
    @HM pace
    TBD TBD
    SUNDAY SEPTEMBER 8 13th Long Run 18 km 18 km 18km
    @marathon pace
    TBD ZAITUNAY BAY
    14 WEEK DAY 40mins 50mins 60mins TBD TBD
    WEEK DAY 10min easy/
    6x2mins @10km
    pace 2mins
    slow/ 10mins easy
    10mins easy/
    6x3mins @10km
    pace 2mins
    slow/ 10mins easy
    10mins easy/
    8x3mins @10km
    pace 2mins
    slow/ 10mins easy
    TBD TBD
    SUNDAY SEPTEMBER 15 14th Long Run 25 km 25 km 25 km TBD ZAITUNAY BAY
    15 WEEK DAY 40mins 50mins 60mins TBD TBD
    WEEK DAY 2 x 15mins
    @HM pace (jog 5mins between)
    2 x 20mins
    @HM pace (jog 5mins between)
    2 x 30mins
    @HM pace (jog 5mins between)
    TBD TBD
    SUNDAY SEPTEMBER 22 15th Long Run 25 km 25 km 25 km TBD ZAITUNAY BAY
    16 WEDNESDAY SEPTEMBER 25 542 Crew Dinner BDD TDD
    WEEK DAY 20mins easy 20mins easy 20mins easy TBD TBD
    WEEK DAY 30mins 40mins 50mins TBD TBD
    SUNDAY SEPTEMBER 29 16th Long Run 27km
    @marathon pace
    27km 40mins @HM pace @marathon pace 27km
    @marathon pace
    TBD ZAITUNAY BAY
    17 WEEK DAY 10mins easy/
    6x3mins 2mins slow/
    10mins easy
    10mins easy/
    8x3mins 2mins slow/
    10mins easy
    10mins easy/
    10x3mins 2mins slow/
    10mins easy
    TBD TBD
    WEEK DAY 30mins
    @HM pace
    40mins
    @HM pace
    50mins
    @HM pace
    TBD TBD
    SUNDAY OCTOBER 6 17th Long Run 32 km 32 km 32 km TBD ZAITUNAY BAY
    18 WEEK DAY REST REST REST TBD TBD
    WEEK DAY 2 x 20mins
    @HM pace (jog 5mins between)
    2 x 30mins
    @HM pace (jog 5mins between)
    3 x 20mins
    @HM pace (jog 5mins between)
    TBD TBD
    SUNDAY OCTOBER 13 18th Long Run 25km
    @marathon pace
    25km
    @marathon pace
    25km
    @marathon pace
    TBD ZAITUNAY BAY
    19 WEEK DAY 30mins 40mins 50mins TBD TBD
    WEEK DAY 10min easy/
    10x1min @5km pace 1min slow/
    10mins easy
    10min easy/
    15x1min @5km pace 1min slow/
    10mins easy
    10min easy/
    20x1min @5km pace 1min slow/
    10mins easy
    TBD TBD
    SUNDAY OCTOBER 20 19th Long Run 2h 2h 2h TBD ZAITUNAY BAY
    20 WEEK DAY 30mins 40mins 50mins TBD TBD
    WEEK DAY 30mins @HM pace 40mins @HM pace 50mins @HM pace TBD TBD
    SUNDAY OCTOBER 27 20th Long Run 70mins 70mins 70mins TBD ZAITUNAY BAY
    21 WEEK DAY 30mins 40mins 50mins TBD TBD
    WEEK DAY 30mins @HM pace 40mins @HM pace 50mins @HM pace TBD TBD
    SUNDAY NOVEMBER 3 21st Long Run (LAST RUN / HALLOWEEN) 10 Km 10 Km 10 Km TBD ZAITUNAY BAY
    22 WEEK DAY 30mins 40mins 50mins TBD TBD
    WEEK DAY 20mins 30mins 40mins TBD TBD
    THURSDAY NOVEMBER 7 Technical Meeting TBD MARATHON VILLAGE
    SUNDAY NOVEMBER 10 BLOM BANK BEIRUT MARATHON 2019 6:30 AM BEIRUT WATERFRONT
    : MEETINGS
    : TIMED LONG RUN
    : DISTANCE LONG RUN
    : WEEK DAYS TRAINING
    : RACE

    Nutritionist

    DR. Lama Mattar

    Dr. Lama Mattar pursued her BSc and MSc in nutritional sciences at the American University of Beirut. She also completed a PhD specialized in eating disorders and behaviors at University of Pierre & Marie-Curie in Paris, France (2011). lamamattar@gmail.com

    Cardiac Screenings

    DR. Mona Osman

    Dr. Mona Osman (Assistant Professor of Family Medicine AUBMC and Founder of CHAMPS Fund) Primary Office: Sawwaf Bldg 413 – AUBMC

    Physiotherapists:

    Dr. Jihad Haddad

    Doctor of Physiotherapy, Founding Member of Lebanese Federation for Sports Culture, Lebanese Olympic Committee Sports Medicine Commission Phone Number: 03-203670
    Beirut

    Dr. Kahlife Khalife

    Doctor of Physiotherapy, Founder of Pro Physio Rehab Center, Vice President of FIOPF (Federation Internationale des Organisations de Physiothérapeutes Francophones), Ex- President of Order of Physiotherapists in Lebanon Phone Number: 03-669321
    Beirut

    BAU PHYSIO CENTER:

    Phone Number: 01 300110 Ext: 2612

    Dr. Marianne Bou Zeid

    Musculoskeletal and Sports rehabilitation physical therapist, Doctor of physical therapy student, in charge of Rehab at Stepahead Phone Number: 70-765170
    Jounieh

    Dr. Hazem Ismail

    Doctor of Physical Therapy, University Saint Joseph de Beyrouth 2016 Phone Number: 03-963341
    Saida

    Dr. Ahmad Hammoud

    Doctor of Physical Therapy, Founder of Ahmad Hammoud Phsyical Therapy Phone Number: 03-621439
    Tripoli

    Tarek H. Sharanek

    Clinical Director of Physioforlife Clinic Phone Number: 76-717925
    Jeb Jennine

    Jihad Safi

    Managing Director, CORE Health & Wellness Phone Number: 03-939804
    Matn