The Importance of Rest and Recovery for Runners
Presented by John Stanton

Positive self- talk works.
– I am in control of my own thinking, my own focus, and my own life.
– I control my own thoughts and emotions and direct the whole pattern of my performance, health and life.
– I am fully capable of achieving the goals I set for myself today. They are within my control
– I am strong, I am fit, I can do it.. I see myself crossing the finish line with a smile.
John Stanton is the founder of Running Room.
Rest is a good four letter word, especially when it is earned.
Half-Marathon Training ProgramTo complete (All distances in kms) |
||||||||
---|---|---|---|---|---|---|---|---|
Week | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total |
16 | 20
LSD
Run/Walk
|
Off | 6
Steady Run
|
4
Fartlek
|
8
Steady Run
|
Off | 6
Race Pace
|
44 |
Pace Schedule |
Long Run
(LSD)
|
Steady
Run
|
Tempo
Hills
|
Speed | Race |
Walk Adjusted
Race Pace
|
||
To Complete | 9:29-10:33 | 9:29 | 8:37 | 7:36 | 8:32 | 8:21 | ||
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 400m |
Marathon Training ProgramTo complete (All distances in kms) |
||||||||
---|---|---|---|---|---|---|---|---|
Week | Sun | Mon | Tue | Wed | Thu | Fri | Sat | Total |
16 | 32
LSD
Run/Walk
|
Off |
6
Tempo
|
10
Fartlek
|
10
Steady Run
|
Off |
6
Steady Run
|
64 |
Pace Schedule |
Long Run
(LSD)
|
Steady
Run
|
Tempo
Hills
|
Speed | Race |
Walk Adjusted
Race Pace
|
||
To Complete | 8:37-9:37 | 8:37 | 7:48 | 6:51 | 7:49 | 7:36 | ||
Run/Walk Interval = 10 min. Running/1min. Walking. Hills are a distance of 600m |
Learn more about Running Room Training Clinics