Training Tips – Week 11

How do I optimize my Training?

Presented by John Stanton

123There are various kinds of running that can be used for different purposes:

Long Runs: Long slow distance is the foundation of your training. Consistency and the progressive nature of the long slow run provide a gentle build-up of stamina and endurance. Steady runs below targeted race pace used to develop and build strength.

Tempo Runs: High-quality run sessions improve your speed and pace judgment. Simulates race conditions in a condense version

Hills Repeats: Repeated sessions, run hard up and easy down a hill improve form, cardiovascular and muscular skeleton strength.

Fartlek: Change of pace runs of various distances of runners choosing to build determination, strength and speed. Teach the athlete to shift gears between training speed and race speed.

Speed Session: Run sessions run at 1 minute to a 1 ½ faster than race day pace, provide a sense of running in a discomfort zone while maintaining form.

John Stanton is the founder of Running Room.

Success comes to those who dig deep when it matters most.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
10 14

LSD
Run/Walk
Off
4
Steady Run
6Hills
5km
6
Steady Run
Off
5
Steady Run
34
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
10
19
LSD
Run/Walk
Off
6
Tempo
7Hills
8.5km
8

Steady Run
Off
6
Steady Run
47.5
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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