Running Room Training Tips
Week 17: Rest + Recovery
Tapering is the fine art of rest. The more you rest the final week the better you will run on Race Day. Do all runs relaxed and easy. These runs are done to loosen up your legs with a couple of easy accelerations to remind you of how it feels to run fast. Use the anxiety of Race Day positively. You have passed your test during the miles of training. Race Day is graduation day.
Positive self- talk works.
- I am in control of my own thinking, my own focus, and my own life.
- I control my own thoughts and emotions and direct the whole pattern of my performance, health and life.
- I am fully capable of achieving the goals I set for myself today. They are within my control
- I am strong, I am fit, I can do it.. I see myself crossing the finish line with a smile.
Presented by John Stanton, the founder of Running Room.
Marathon
Sun |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Total |
| 32 LSD Run/Walk |
Off | 6 Tempo |
10 Fartlek |
10 Steady Run |
Off | 6 Steady Run |
64 |
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 |
| 20 LSD Run/Walk |
Off | 6 Steady Run |
4 Fartlek |
8 Steady Run |
Off | 6 Race Pace |
44 |
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.