12-WEEK HALF-MARATHON PRO­GRES­SION 12-WEEK MARATHON PRO­GRES­SION

WEEK WEEK

Triathlon Magazine Canada - - FEATURES -

Th­ese pro­grams do not in­clude any spe­cific hill train­ing, so if you choose a hilly race course be sure to add some hills or in­cline run­ning into your work­outs. 1

RUN ONE RUN TWO

RACE DAY 1 2 3 12

RUN ONE RUN TWO

Easy warm-up and cool-down pace Marathon pace, aer­o­bic base pace; al­lows for re­cov­ery and im­proved fat burn­ing me­tab­o­lism 10 km–half-marathon pace, 90–94% of lac­tate thresh­old pace, com­fort­ably hard; helps with race pace 5–10 km pace, in­crease speed and run­ning form; boosts VO2 max, and en­lists your abil­ity to deal with dis­com­fort of ef­fort 60 min Z1–2 60 min Z1–2

30 min Z1–2, 15 x (1 min Z3 + 1 min Z1) 25 min Z1, 12 x (2 min Z3 + 1 min Z1) 20 min Z1, 9 x (3 min Z3 + 1 min Z1) 15 min Z1, 6 x (5 min Z3 + 1 min Z1), 15 min Z1 15 min Z1, 3 x (8 min Z3 + 2 min jog), 15 min Z1 15 min Z1, 6 x (5 min Z3 + 1 min Z1), 15 min Z1 15 min Z1, 5 x (8 min Z3 + 2 min Z1), 15 min Z1 15 min Z1, 5 x (8 min Z3 + 2 min Z1), 15 min Z1 15 min Z1, 3 x (4 min Z4 + 3 min Z1), 15 min Z1 15 min Z1, 3 x (4 min Z4 + 3 min jog), 15 min Z1 30 min Z1, 45 min Z2

30 min Z1, 45 min Z2

30 min Z1, 60 min Z2

OP­PO­SITE

2015 Toronto Wa­ter­front Marathon and Half-marathon run­ners pass one of Toronto’s cul­tural land­marks, Hon­est Ed’s 60 min Z1–2 75 min Z1–2 90 min Z1–2

15 min jog, 20 min Z3, 10 min Z1, 20 min Z3, 15 min jog Z1–2

15 min jog, 8 x (6 min Z3 + 30 sec rest), 15 min jog Z1–2 15 min jog Z1–2, 4 x (10 min Z3 + 2 min rest), 15 min Z1 2 x (20 min Z1–2 + 20 min Z3), 10 min easy jog 60 min Z1–2, 6 x (6 min Z3 + 1 min Z1), 15 min easy jog

BE­LOW

Toronto’s Lakeshore Blvd. is closed to traf­fic for the event 75 min Z1–2 90 min Z1–2 2 hour Z1–2 2.5 hour Z1–2 15 min jog, 2 x (10 min Z3 + 2 min rest), 80 min Z1–2, 20 min Z3, 15 min Z1

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