Week 17

Running Room Training Tips

Week 17: Rest + Recovery

Tapering is the fine art of rest. The more you rest the final week the better you will run on Race Day. Do all runs relaxed and easy. These runs are done to loosen up your legs with a couple of easy accelerations to remind you of how it feels to run fast. Use the anxiety of Race Day positively. You have passed your test during the miles of training. Race Day is graduation day.

Positive self- talk works.

  • I am in control of my own thinking, my own focus, and my own life.
  • I control my own thoughts and emotions and direct the whole pattern of my performance, health and life.
  • I am fully capable of achieving the goals I set for myself today. They are within my control
  • I am strong, I am fit, I can do it.. I see myself crossing the finish line with a smile.
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
10
Fartlek
10
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

20
LSD
Run/Walk
Off 6
Steady Run
4
Fartlek
8
Steady Run
Off 6
Race Pace
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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