Week 14

Running Room Training Tips

Week 14: Marathon Surfaces

The BMO Vancouver Marathon and Half Marathon are run on the road, so most of your workouts should be done on the road to best simulate race conditions. But try a few runs on grass, gravel, sand and mud trails which are more demanding than road running. The muscles in the lower leg have to work harder to maintain stability on the uneven surfaces, while with each step you have to lift your foot higher to clear the trail. Your agility will improve, as you need to move laterally more often and get used to changing directions to avoids rocks, roots, and puddles on the footpaths.

Check out some of the spectacular trails, inside Stanley Park, Pacific Spirit Park or in your own neighborhood. Spark up your overall sense of well being the fresh air, peace and greenery are better for you than artificial light, loud music and sweaty crowds. A run in a natural setting has a positive effect on our mood and helps you to feel alert and revived. Use a speed distance monitor to track your distance and pace or better yet run for a given number of minutes at your programmed pace.

BMO Vancouver Marathon

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

32
LSD
Run/Walk
Off 6
Tempo
12
10 Hills
8
Steady Run
Off 6
Steady Run
64

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 5
Steady Run
7
9 Hills
8
Steady Run
Off 6
Steady Run
38

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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