Calgary Marathon Race Training Plans & Tips

Long Slow Distance runs are the corner-stone of any distance training program. Take a full minute to walk for every 10 minutes of running. These runs are meant to be done much slower than race pace so don't be overly concerned with your pace.

PURPOSE:

• To increase capillary network in your body and raise anaerobic threshold.
• Mentally prepares you for long races.

These workouts are intended to be near the lactate threshold pace, 80%. MHR. They are designed to improve the lactate threshold for the athlete, in other words - to help people move faster. Tempo workouts should stress the body at a specific intensity level - not more, not less. The workout should ideally take place on smooth, flat terrain under relatively calm weather conditions.

Tempo workouts are typically of 20-30 minute non-stop duration with a warm up and cool down added. Alternatively, tempo repeats can consist of a few shorter sets of tempo intervals with a short rest between them. In this way, tempo workouts can be increased to 30-50 minutes overall.

Experience has taught that optimum benefit is gained by staying within these ranges. More does not necessarily mean better and in this case, overstress and even injury could be the result.

Steady run is a run below targeted race pace. Run at comfortable speed; if in doubt, go slow. The run is broken down into components of running and walking. Based upon the clinic, the ratio of running to walking will change.

In the 5km and 10km clinics the Running Room now use the run/walk formula (10 & 1) on all runs, which includes regular steady weekday runs. We do not encourage participants to run continuous at these levels but prefer the walk/run approach. In the Marathon and Half Marathon programs walk breaks are optional during the week but not optional on the long run (Sunday), they must be a part of the program. They are a great way to keep you consistent in your training.

PURPOSE:

• To develop stamina, build strength and pace judgment.
• Improves your confidence.

This means "Speed Play". This type of training can be a great way to break up the monotony of regular intervals.

A continuous session including changes of pace for various distances of the athlete's choosing. Short bursts at 70 - 80% effort, plus recovery periods to bring the heart rate down to 120 bpm. (The nature of fartlek places it in both sections, depending on how the athlete chooses to do it.)

PURPOSE:

• To build determination and strength.
• Fartlek teaches a runner to run at a varied tempo instead of locking into one pace. This will make a runner stronger over a course with varying terrain, and can help a runner learn to stay with their competitors when he or she throw a surge in the middle of a race.