Training Tips – Week 16

9 Race-Day Tips

Presented by John Stanton

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Here are some race day needs/tips:
Bag for your race gear:

  1. Training shoes
  2. Technical shorts to keep you dry and chafe -free
  3. Cool max Shirt for comfort, wind and sun protection
  4. Cool max cap
  5. Cool max double layer socks
  6. Body Glide prevents chafing on the insides of legs, under the arms, on woman’s bra line
  7. Liquid bandage to cover any blister
  8. Water bottle drink before, during and post race
  9. Race number and a timing chip.   The number is for photo identification the chip is for your official time

Things can happen that you do not expect and are out of your control. Deal with it. Stay relaxed and in control of your best performance.

John Stanton is the founder of Running Room.

Finish every run with a smile and the want to do it again.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
15 18

LSD
Run/Walk
Off 6

Steady Run
4

Fartlek
8

Steady Run
Off 6

Steady Run
42
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
15 29

LSD
Run/Walk
Off
6
Tempo
10
Fartlek
10

Steady Run
Off
6
Steady Run
61
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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