Training Tips – Week 5

Run- Walk combinations of 10:1 Work

Presented by John Stanton

_MG_1442Stress and rest is the foundation of all training programs. Stress makes us stronger. Rest provides recovery and a rebuilding improvement phase. A 1-minute brisk walk after 10 minutes of running provides a phase of active rest. Active rest keeps the runner moving forward. This active rest helps flush lactic acid out of system. As we approach our anaerobic threshold (85% of our maximum heart rate) our body starts producing lactic acid. This leaves us heavy- legged with a queasy stomach. Walk/run combinations will help dissipate this lactic acid build up. Walk/run distributes the workload to various muscles, potentially helping to delay fatigue. Sports medicine professionals all encourage stretching. Stretching yields supple muscles with improved range of motion. A fast, brisk walk break provides a gentle and specific stretch to the leg muscles. Walk breaks prevent a slow down in the long run, keeps the pace consistent and minimize injuries. Walk -run combinations both on the long run day and on race day.

John Stanton is the founder of Running Room.

Running is never easy, but it shouldn’t be hard, train smart.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
4
7
LSD
Run/Walk
Off 3

Steady Run
4

Steady Run
3
Steady Run
Off
4
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
4
16
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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