Running Room Training Tips
Week 3: The Advantages of Long Runs
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.
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.