Training Tips – Week 14

Marathon Surfaces

Presented by John Stanton

123The BMO Full and Half Marathon are run on the road, so most of your workouts should be done on the road to best simulate race conditions. But try a few runs on grass, gravel, sand and mud trails which are more demanding than road running. The muscles in the lower leg have to work harder to maintain stability on the uneven surfaces, while with each step you have to lift your foot higher to clear the trail. Your agility will improve, as you need to move laterally more often and get used to changing directions to avoids rocks, roots, and puddles on the footpaths. Check out some of the spectacular trails, inside Stanley Park, Pacific Spirit Park or in your own neighborhood. Spark up your overall sense of well being the fresh air, peace and greenery are better for you than artificial light, loud music and sweaty crowds. A run in a natural setting has a positive effect on our mood and helps you to feel alert and revived. Use a speed distance monitor to track your distance and pace or better yet run for a given number of minutes at your programmed pace.

John Stanton is the founder of Running Room.

Persistence can change a challenging run into memorable run.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
13 12

LSD
Run/Walk
Off 5

Steady Run
9Hills
7km
8

Steady Run
Off 6

Steady Run
38
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
13 32

LSD
Run/Walk
Off
6
Tempo
10Hills
12km
8
Steady Run
Off
6
Steady Run
64
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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