Week 18

Running Room Training Tips

Week 18: Reaching the FInish Line with a Smile On Your Face

What now? You completed the training – to run the BMO Vancouver Marathon or Half Marathon, I know you will do it!

Keep two goals clearly in your sights, one to maintain the great fitness level you have attained over the past 18 weeks of training, and a new long term goal for yourself. It could be another Marathon or Half Marathon, or an improved time. Your life changed significantly because you made the choice to run a Marathon.

Every finish line makes you feel like a champion and instills a can do attitude towards running and life. Now is the time to make the life long choice to be a fit athlete for life. You are a Marathon runner! You know that any time you set a goal train and work hard towards a goal, and dream of it you will eventually achieve it in reality. You know that the confidence you now have will help in accomplishing any challenge you set for yourself.

BMO Vancouver Marathon
First-time marathoners should take a walking break of one minute for every 10 minutes of running on their long runs and during the race itself.

The Running Room Pace Bunnies will be doing the 10 and 1’s. This extends your point of fatigue. Have 500 mL of water about an hour before your race, then sip water at each walk break. To keep your nutrition in check, ingest a gel every fourth walk break, which is about every 45 minutes.

The excitement, the synergy and energy of the BMO Vancouver Marathon weekend — with the cheering sections, the volunteers and the crowd of athletes — will carry you through to the finish, with a smile on your face!

Listen to your body and do what is right for you, your lifestyle and your aspirations. You can do it!

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

23
LSD
Run/Walk
Off 6
Tempo
10
Fartlek
10
Steady Run
Off 16
Race Pace
65

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

6
LSD
Run/Walk
Off 10
Steady Run
6
Steady Run
Off Off 3
Steady Run
25

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.

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