Training Tips – Week 9

What to Eat when training for a Marathon or Half Marathon

Presented by John Stanton

123F ollow the guidelines of the Canada Food Guide is the best advice. Carbohydrates are your muscles energy source. The body stores carbohydrates in the form of glycogen, in your liver and muscles. A small amount is stored in the form of glucose in the blood. Smart nutrition is variety, moderation and wholesomeness. Drink 8 – 10 glasses of water a day. Eat carbohydrates to avoid depleting the glycogen in your muscles. After you run consume some carbohydrates. Eat proteins and fats in moderation. Think of carbohydrates as the main part of your meal and proteins as the condiments. In restaurants, avoid deep fried foods and high fat dinning. Eat iron rich foods such as red meats, dark green vegetables, breads and cereals. As a runner carbohydrates should make up 55- 65 percent of your total energy intake. Proteins about 10 – 15 % and fats less than 30 %

John Stanton is the founder of Running Room.

Never say never-don’t totally abstain from foods you love, ration them- in small enjoyable quantities!

 

Half-Marathon Training Program

To complete (All distances in kms)

Week Sun Mon Tue Wed Thu Fri Sat Total
8 10

LSD
Run/Walk
Off
4
Steady Run
4Hills

3km
5

Steady Run
Off 4

Steady Run
26
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
8
23
LSD
Run/Walk
Off
6
Tempo
5Hills

6km
8
Steady Run
Off
6
Steady Run
49
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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