Week 10

Running Room Training Tips

Week 10: Speed Training to Prevent Injuries

High intensity, speed training runs are best done as intervals. Speed training is high quality running requiring 85%-95% percent effort of your maximum heart rate. Speed training is a high quality session, not high-quantity, so intervals should be no longer than 7-12 minutes. Start with a two minute interval and build slowly. Your heart rate should recover to about 120 beats per minute after 1-2 minutes of rest before starting the next interval. Include a warm up and cool down for each session of easy running and stretching.

Hold the speed sessions until you have strengthened your legs on the hill repeats. Keep the speed session to once a week, any more will fatigue your legs and compromise your long run. Disciplined training in these sessions prevents injury. Speed improves your coordination and the ability to run faster, beyond your current comfort level. Hit the track in Stanley Park or UBC with your training buddies.

BMO Vancouver Marathon

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

26
LSD
Run/Walk
Off 6
Tempo
7
6 Hills
8
Steady Run
Off 6
Steady Run
53

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

12
LSD
Run/Walk
Off 4
Steady Run
4
5 Hills
6
Steady Run
Off 4
Steady Run
30

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.

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