Week 16

Running Room Training Tips

Week 16: 9 Race Day Tips

Here are some Race Day needs/tips:

In a bag for your race gear:

  1. Training shoes
  2. Technical shorts to keep you dry and chafe-free
  3. Cool max Shirt for comfort, wind and sun protection
  4. Cool max cap
  5. Cool max double layer socks
  6. Body Glide prevents chafing on the insides of legs, under the arms, on woman’s bra line
  7. Liquid bandage to cover any blister
  8. Water bottle drink before, during and post race
  9. Race number and a timing chip.  The number is for photo identification the chip is for your official time
BMO Vancouver Marathon
Things can happen that you do not expect and are out of your control. Deal with it. Stay relaxed and in control of your best performance.

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

29
LSD
Run/Walk
Off 6
Tempo
10
Fartlek
10
Steady Run
Off 6
Steady Run
61

Pace Schedule

Long Run (LSD)

Steady Run

Tempo Hills

Speed

Race

Race (Walk-Adjusted)

To Complete

8:37-9:37 8:37 7:48 6:51 7:49 7:36

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 600m.

Half Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

18
LSD
Run/Walk
Off 6
Steady Run
4
Fartlek
8
Steady Run
Off 6
Steady Run
42

Pace Schedule

Long Run (LSD)

Steady Run

Tempo Hills

Speed

Race

Race (Walk-Adjusted)

To Complete

9:29-10:33 9:29 8:37 7:36 8:32 8:21

All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 400m.

Register Now —

Running Room —