Training Tips – Week 13

Hydration for Runners

Presented by John Stanton

123Sweating depletes your body of water and salts. The harder you breathe, the more water escapes through your respiratory system. As your body runs low on liquids and you become increasingly dehydrated, your total blood volume drops. Your heart must pump at a higher rate to circulate the same amount of blood, diverting needed blood and performance energy from your large running muscles.

Sweating keeps you cool and must be replaced or your performance will be affected. Drink water-roughly one cup of water for every 15 minutes of running.
Wear your torso pack with your water bottle. Drink prior to your run, and drink water throughout the day. Keep a bottle on your desk, in your car, and your bedside.

Water is one of the best ways to suppress your appetite and cut back on unnecessary calories increase your energy level, helping you sleep better, and even improving your memory

To help you stay cool run the trails along the beach areas, or one of the Park areas to find some shelter from the sun. And don’t forget on those rainy days you are still dehydrating

John Stanton is the founder of Running Room.

Breaking news! not a single runner has ever drowned in sweat.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
12 16

LSD
Run/Walk
Off 5

Steady Run
8Hills
6km
7

Steady Run
Off 6

Steady Run
40
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
12
29
LSD
Run/Walk
Off 6

Tempo
9Hills
11km
8

Steady Run
Off
6
Steady Run
60
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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