Week 11

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.

BMO Vancouver Marathon

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.

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