Training Tips – Week 3

Advantages of Long Runs

Presented by John Stanton

_MG_1442The long run adapts the runner’s endurance fitness to exercising for an extended period of time. The major advantages of the long run is prolonged running burns a lot of calories, improves your endurance in the working muscles, and strengthens the connective tissue such as, the ligaments, tendons and cartilage. The most common error in distance running is running the long run too fast. By inserting, running for 10 minutes and walking for 1 minute combinations, during the long run, you run longer, at a faster pace and improve your recovery. Call them intervals, sets, or wind sprints, with them you are able to greatly extend the distance of your long run. Combining additional stress, through an increase of about 10% per week to the long run will result in a great improvement in your endurance capabilities. This gentle and yet progressive approach will prepare you for the marathon distance and minimize your injury risk. As you build up your long run and total weekly mileage you will become stronger fitter and more confident. The half marathon peaks at a long run of 20K and the marathon at 32K.

John Stanton is the founder of Running Room.

Some runs are tough but as an athlete, prove you’re tougher.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
2
7
LSD
Run/Walk
Off
4
Steady Run
3
Steady Run
3
Steady Run
Off
3
Steady Run
20
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
2
10
LSD
Run/Walk
Off
6
Tempo
10
Tempo
6
Steady Run
Off
6
Steady Run
38
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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