Training Tips – Week 18

Share via email

VacouverMarathon-nutrition-960x200

Tip of the week: The Finish Line with a smile on your face.

Presented by John Stanton

JSblue2_4by6

What now?

You completed the training – to run the BMO Vancouver Marathon or Half Marathon, I know you will do it!

Keep two goals clearly in your sights, one to maintain the great fitness level you have attained over the past 18 weeks of training, and a new long term goal for yourself. It could be another marathon or half marathon or an improved time. You life changed significantly because you made the choice to run a marathon.

Did you dream about your dreams this weekend, or did you chase them on a run?

Every finish line makes you feel like a champion and instills a can do attitude towards running and life. Now is the time to make the life long choice to be a fit athlete for life. You are a marathon runner! You know that any time you set a goal train and work hard towards a goal, and dream of it you will eventually achieve it in reality. You know that the confidence you now have will help in accomplishing any challenge you set for yourself.

First-time marathoners should take a walking break of one minute for every 10 minutes of running on their long runs and during the race itself.

The Running Room Pace Bunnies will be doing the 10 and 1’s. This extends your point of fatigue. Have 500 mL of water about an hour before your race, then sip water at each walk break. To keep your nutrition in check, ingest a gel every fourth walk break, which is about every 45 minutes.

The excitement, the synergy and energy of the BMO Vancouver Marathon weekend — with the cheering sections, the volunteers and the crowd of athletes — will carry you through to the finish, with a smile on your face!

Listen to your body and do what is right for you, your lifestyle and your aspirations. You can do it!

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
17
6
LSD
Run/Walk
Off 10

Steady Run
6

Steady Run
Off Off
3
Steady Run
25
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
17
23LSD
Run/Walk
Off 6

Tempo
10

Fartlek
10

Steady Run
Off
16
Race Pace
65
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

, , , , , , , , , ,