Training Tips – Week 11

running-room-logo

How do I optimize my Training?

Presented by John Stanton

123There are various kinds of running that can be used for different purposes:

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

Hills 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.

John Stanton is the founder of Running Room.

Success comes to those who dig deep when it matters most.

 

Half Marathon Training Program

To complete (All distances in kms)
Week Sun Mon Tue Wed Thu Fri Sat Total
10 14

LSD
Run/Walk
Off
4
Steady Run
6Hills
5km
6
Steady Run
Off
5
Steady Run
34
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
10
19
LSD
Run/Walk
Off
6
Tempo
7Hills
8.5km
8

Steady Run
Off
6
Steady Run
47.5
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

MARATHON | HALF MARATHON | 8KM | RELAY | KIDS RUN