Week 3

Running Room Training Tips

Week 3: The Advantages of Long Runs

The long run adapts the runner’s endurance fitness to exercising for an extended period of time. The major advantages of the long run is prolonged running burns a lot of calories, improves your endurance in the working muscles, and strengthens the connective tissue such as, the ligaments, tendons and cartilage.

The most common error in distance running is running the long run too fast. By inserting, running for 10 minutes and walking for 1 minute combinations, during the long run, you run longer, at a faster pace and improve your recovery. Call them intervals, sets, or wind sprints, with them you are able to greatly extend the distance of your long run. Combining additional stress, through an increase of about 10% per week to the long run will result in a great improvement in your endurance capabilities. This gentle and yet progressive approach will prepare you for the marathon distance and minimize your injury risk.

BMO Vancouver Marathon
As you build up your long run and total weekly mileage you will become stronger fitter and more confident. The Half Marathon peaks at a long run of 20K and the Marathon at 32K.

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

7
LSD
Run/Walk
Off 4
Steady Run
3
Steady Run
3
Steady Run
Off 3
Steady Run
20

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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