Training Tips – Week 15

Learning how to Pace yourself in Running

Presented by John Stanton

123Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race or workout – to finish each interval in the same amount of time. If you burn out and slowed the pace during past intervals, you probably started too fast: if you speed up throughout the workout, you probably started too slowly. Pacing really takes practice. Speed training uses short intervals distances because the pace is hard enough that it can only be maintained for a short period of time about 3 – 6 minutes. Keep you pacing simple by using your target for the 10K. Be sure your goals are realistic. Work on improving pacing and improving speed with no more than 6 minutes of high intensity running with an easy recovery run between the sessions. Maintain control of your form, leg turnover rate and breathing. Listen to your body and increase the intensity that’s right for your current level of fitness.

John Stanton is the founder of Running Room.

Stay mentally strong during low points, the mind will quit before the body.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
14
18
LSD
Run/Walk
Off
6
Steady Run
6

Fartlek
8

Steady Run
Off 6

Steady Run
44
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
14 23

LSD
Run/Walk
Off
6
Tempo
10
Fartlek
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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