Week 15

Running Room Training Tips

Week 15: Learning How to Pace Yourself

Pacing is a critical aspect of successful running, because the goal is to maintain the desired pace for the entire race or workout – to finish each interval in the same amount of time. If you burn out and slowed the pace during past intervals, you probably started too fast: if you speed up throughout the workout, you probably started too slowly. Pacing really takes practice. Speed training uses short intervals distances because the pace is hard enough that it can only be maintained for a short period of time about 3-6 minutes.

Keep your pacing simple by using your target for the 10K. Be sure your goals are realistic. Work on improving pacing and improving speed with no more than 6 minutes of high intensity running with an easy recovery run between the sessions. Maintain control of your form, leg turnover rate and breathing. Listen to your body and increase the intensity that’s right for your current level of fitness.

BMO Vancouver Marathon

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

23
LSD
Run/Walk
Off 6
Tempo
10
Fartlek
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

18
LSD
Run/Walk
Off 6
Steady Run
6
Fartlek
8
Steady Run
Off 6
Steady Run
44

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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