Week 4

Running Room Training Tips

Week 4: Breathing + Running Form

Run tall and run relaxed will improve your running form. A relaxed, upright posture is the best running position. Your head, shoulders and hips up over your feet make it easier to move the whole body improving your breathing. With shoulders back, body relaxed imagine a string attached to the centre of your chest leading you up a hill pulling you up the hill. Shift your hips forwards to keep your alignment and posture correct. Strong abdominal muscles maintain form – the very reason for those sit ups. Lead with your knees to keep your alignment correct and prevent over striding. Concentrate on the correct push off from the ankle with short fast steps, more of a shuffle.

Rather than breathing from your chest area, focus on belly breathing. Master your breathing techniques will make you faster and efficient. As your pace increases there is a tendency to over breath, you feel as if you’re gasping. Focus on exhaling rather than inhaling – the in breath will happen on its own involuntary. Breath in a manner that feels comfortable to you.

BMO Vancouver Marathon

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

13
LSD
Run/Walk
Off 6
Tempo
10
Tempo
8
Steady Run
Off 6
Steady Run
43

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
4
Steady Run
Off 3
Steady Run
21

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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