Training Tips – Week 10

Speed Training Runs to Prevent Injuries

Presented by John Stanton

123H igh intensity, speed training runs are best done as intervals. Speed training is high quality running requiring 85% – 95% percent effort of your maximum heart rate. Speed training is a high quality session, not high – quantity, so intervals should be no longer than 7 – 12 minutes. Start with a two minute interval and build slowly. Your heart rate should recover to about 120 beats per minute after 1 – 2 minutes of rest before starting the next interval. Include a warm up and cool down for each session of easy running and stretching. Hold the speed sessions until you have strengthened your legs on the hill repeats. Keep the speed session to once a week, any more will fatigue your legs and compromise your long run. Disciplined training in these sessions prevents injury. Speed improves your coordination and the ability to run faster, beyond your current comfort level. Hit the track in Stanley Park or UBC with your training buddies.
John Stanton is the founder of Running Room.

To be your best and stay your best takes commitment and sweat, are you ready to run today?

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
9 12

LSD
Run/Walk
Off 4

Steady Run
5Hills

4km
6

Steady Run
Off 4

Steady Run
30
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 9:29-10:33 9:29 8:37 7:36 8:32 8:21
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 400m

Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
9
26
LSD
Run/Walk
Off 6

Tempo
6Hills
7km
8

Steady Run
Off
6
Steady Run
53
Pace Schedule
Long Run
(LSD)
Steady
Run
Tempo
Hills
Speed Race
Walk Adjusted
Race Pace
To Complete 8:37-9:37 8:37 7:48 6:51 7:49 7:36
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 600m

 

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