Training Tips – Week 17

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Tip of the week: Tapering

Presented by John Stanton

JSblue2_4by6Tapering is the fine art of rest.

The more you rest the final week the better you will run on race day. Do all runs relaxed and easy. These runs are done to loosen up your legs with a couple of easy accelerations to remind you of how it feels to run fast. Use the anxiety of race day positively. You have passed your test during the miles of training, race day is graduation day.

Positive self- talk works.

Rest is a good four letter word, especially when it is earned.

  •  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.

Half-Marathon Training Program

To 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 Program

To 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

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