Week 5

Running Room Training Tips

Week 5: Run–Walk Combinations of 10:1

Stress and rest is the foundation of all training programs. Stress makes us stronger. Rest provides recovery and a rebuilding improvement phase. A 1-minute brisk walk after 10 minutes of running provides a phase of active rest. Active rest keeps the runner moving forward. This active rest helps flush lactic acid out of system. As we approach our anaerobic threshold (85% of our maximum heart rate) our body starts producing lactic acid. This leaves us heavy-legged with a queasy stomach. Run–Walk combinations will help dissipate this lactic acid build up.

Run–Walk distributes the workload to various muscles, potentially helping to delay fatigue. Sports medicine professionals all encourage stretching. Stretching yields supple muscles with improved range of motion. A fast, brisk walk break provides a gentle and specific stretch to the leg muscles. Walk breaks prevent a slow down in the long run, keeps the pace consistent and minimize injuries. Run–Walk combinations both on the long run day and on race day.

BMO Vancouver Marathon

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

16
LSD
Run/Walk
Off 6
Tempo
10
Tempo
8
Steady Run
Off 6
Steady Run
46

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

7
LSD
Run/Walk
Off 3
Steady Run
4
Steady Run
3
Steady Run
Off 4
Steady Run
21

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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