Week 9

Running Room Training Tips

Week 9: What to Eat When Training

Following the guidelines of the Canada Food Guide is the best advice. Carbohydrates are your muscles energy source. The body stores carbohydrates in the form of glycogen, in your liver and muscles. A small amount is stored in the form of glucose in the blood. Smart nutrition is variety, moderation and wholesomeness. Drink 8-10 glasses of water a day. Eat carbohydrates to avoid depleting the glycogen in your muscles. After you run consume some carbohydrates. Eat proteins and fats in moderation. Think of carbohydrates as the main part of your meal and proteins as the condiments. In restaurants, avoid deep fried foods and high fat dinning. Eat iron rich foods such as red meats, dark green vegetables, breads and cereals. As a runner carbohydrates should make up 55-65% of your total energy intake. Proteins about 10-15% and fats less than 30%.

BMO Vancouver Marathon

Presented by John Stanton, the founder of Running Room.

Marathon

Sun

Mon

Tues

Wed

Thurs

Fri

Sat

Total

23
LSD
Run/Walk
Off 6
Tempo
6
5 Hills
8
Steady Run
Off 6
Steady Run
49

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

10
LSD
Run/Walk
Off 4
Steady Run
3
4 Hills
5
Steady Run
Off 4
Steady Run
26

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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