Training Tips – Week 8

Threshold or Tempo Sessions

Presented by John Stanton

123During tempo sessions are run at a steady pace, just hovering over your lactate threshold. About 85% of your maximum heart rate if you are wearing a monitor. If you are not wearing a monitor, it is the point at which speaking would become difficult. Do not be discouraged by these hard effort runs. Take a short break to get your breathing under control. These sessions increase your lactate tolerance, your capacity to exercise with high levels of lactate in your blood. These sessions also improve your ability to run faster with the same energy. Tempo training uses carbohydrates for energy rather than fat, we burn more calories with the higher intensity. You improve your ability to run under stress, build confidence and running economy. Tempo runs are an essential part of your running program. Try them with a buddy or in a group environment for some added fun. The Sea Wall provides the perfect venue to these runs!

John Stanton is the founder of Running Room.

Going for a run keeps life steady and moving forward.

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
7
10
LSD
Run/Walk
Off
4
Steady Run
3Hills
2.5km
5

Steady Run
Off
3
Steady Run
24.5
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
7
19
LSD
Run/Walk
Off
6
Tempo
4Hills
5km
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 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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