Week 2

Running Room Training Tips

Week 2: Building a Base 

My Marathon and Half Marathon programs for the BMO Vancouver Marathon become progressively more difficult each week. Successful adaptation comes as a result of intelligent progressive overload. This progressive overload combined with rest days improves your muscular skeletal and cardiovascular systems as you become a marathoner.

The hard days challenge you, the easy days provide you rest and allows for regeneration. Hard days are the hill runs, tempo runs, and speed and long run days. The balance of the schedule is either an off day or recovery run day. Recovery runs are completed with a relaxed recovery pace. The long run is run about a 1-1 ½ minute per mile slower than your planned marathon goal pace. Scheduling in rest days is every bit as important as the tougher stuff.

BMO Vancouver Marathon
Specificity, the principle that permits the adaptations your body makes is based on the nature of the exercise you do. My program specifically trains you for running endurance, strength and speed.

Periodization is a build up in total mileage and in the long run distance, followed by a cutback week. Following this easy week, we build up the long run and the total distance. These periods of build up in mileage followed by a recovery week, rejuvenate you and prepare you for the next build up.

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

10
LSD
Run/Walk
Off 6
Tempo
10
Tempo
6
Steady Run
Off 6
Steady Run
38

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

Off Off Off 3
Steady Run
3
Steady Run
Off 3
Steady Run
9

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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