Running Room Training Tips
Week 11: Optimizing Your Training
There are various kinds of running that can be used for different purposes: Long runs, tempo runs, hill repeats, fartlek, and speed sessions.
Long Runs
Long slow distance is the foundation of your training. Consistency and the progressive nature of the long slow run provide a gentle build-up of stamina and endurance. Steady runs below targeted race pace used to develop and build strength.
Tempo Runs
High-quality run sessions improve your speed and pace judgment. Simulates race conditions in a condense version.
Hill Repeats
Repeated sessions, run hard up and easy down a hill improve form, cardiovascular and muscular skeleton strength.
Fartlek
Change of pace runs of various distances of runners choosing to build determination, strength and speed. Teach the athlete to shift gears between training speed and race speed.
Speed Session
Run sessions run at 1 minute to a 1 ½ faster than race day pace, provide a sense of running in a discomfort zone while maintaining form.
Presented by John Stanton, the founder of Running Room.
Marathon
Sun |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Total |
| 19 LSD Run/Walk |
Off | 6 Tempo |
8.5 7 Hills |
8 Steady Run |
Off | 6 Steady Run |
47.5 |
Pace Schedule |
Long Run (LSD) |
Steady Run |
Tempo Hills |
Speed |
Race |
Race (Walk-Adjusted) |
To Complete |
8:37-9:37 | 8:37 | 7:48 | 6:51 | 7:49 | 7:36 |
All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 600m.
Half Marathon
Sun |
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Total |
| 14 LSD Run/Walk |
Off | 4 Steady Run |
5 6 Hills |
6 Steady Run |
Off | 5 Steady Run |
34 |
Pace Schedule |
Long Run (LSD) |
Steady Run |
Tempo Hills |
Speed |
Race |
Race (Walk-Adjusted) |
To Complete |
9:29-10:33 | 9:29 | 8:37 | 7:36 | 8:32 | 8:21 |
All distances in KMs. Run-Walk Interval = 10 min. to 1min. Hills are a distance of 400m.