Training Tips – Week 4

Top tips for Breathing and Running

Presented by John Stanton

_MG_1442Run tall and run relaxed will improve your running form. A relaxed, upright posture is the best running position. Your head, shoulders and hips up over your feet make it easier to move the whole body improving your breathing. With shoulders back, body relaxed imagine a string attached to the centre of your chest leading you up a hill pulling you up the hill. Shift your hips forwards to keep your alignment and posture correct. Strong abdominal muscles maintain form – the very reason for those sit ups. Lead with your knees to keep your alignment correct and prevent over striding. Concentrate on the correct push off from the ankle with short fast steps, more of a shuffle.

Rather than breathing from your chest area, focus on belly breathing. Master your breathing techniques will make you faster and efficient. As your pace increases there is a tendency to over breath, you feel as if you’re gasping. Focus on exhaling rather than inhaling – the in breath will happen on its own involuntary. Breath in a manner that feels comfortable to you.

John Stanton is the founder of Running Room.

What you do today in your training, will shape your future.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
3 7

LSD
Run/Walk
Off 4

Steady Run
3

Steady Run
4

Steady Run
Off 3

Steady Run
21
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
3
13
LSD
Run/Walk
Off
6
Tempo
10
Tempo
8

Steady Run
Off 6

Steady Run
43
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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