Hello,
Here is the new program of Running at Pied.ca which will lead you to Ottawa marathon 2015.
Being convinced that this type of training must be different from year to year for each athlete, the 2014/2015 program will therefore be different and will be more volume oriented, especially at the start of the plan. This schedule will be based on a model of periodization funnel:
The first months of training will be the same for everyone, regardless of the distance chosen in Ottawa. The closer we get to the date of the event, the more specific the workouts will become for your distance.
For November, we will focus on a gradual increase in volume. On Tuesday and Thursday, we will apply a little speed to maintain the ability to run fast and to use our muscles quickly.
Here is a table that summarizes the training speeds:
| Vitesse | % of VAM | Holding this speed for 5 minutes is: | Shortness of breath |
| V1 | 50-70% MAV | Very easy | Slight / no shortness of breath |
| V2 | 70-78% MAV | Easy-to-use | Slight shortness of breath, hard to say a full sentence |
| V3 | 78-86% VAM | A bit difficult | Shortness of breath, possible to say 5 words in a row |
| V4 | 86-94% VAM | Difficult | Shortness of breath, difficult to speak |
| V5 | 94-102% VAM | Very Very difficult | Out of breath, impossible to speak |
| V6 | 102% VAM and + | Impossible | Very out of breath |
| VC | Speed you would like to maintain in your next competition |
To prevent possible injury if you haven't done intervals recently, start them slowly at 8 seconds on Tuesdays and Thursdays. For example, in the first week you could do them around 90% VAM, and add a little more speed each week. These intervals should not be tiring, the goal is not to create physiological fatigue!
To download the complete training program manual, become Bronze member of Running.ca, it's free!
Rather, I have a question for Mr. Riou,
I am 70 years old, jogged since the beginning of April, I did an interval program… always for a 5 km.
At the start, 1 min. jogging / 1 min. walk 3x wk.
2 min. / walk / 1 min. jogging 2 to 3 x wk. and so on, sometimes 4 x / week.
To date 14 min. jogging / 1 min. walk 2 / week for a 5 km.
My goal is to do a 5 km while jogging…
I do exercises 4 to 5 x wk. (one 30 min.) stretching and weight training.
What would be the most beneficial for my health and improve me? Continue for 5 km. by interval of? or lengthen my distance and how? Or ???
Thank you
hello I had a heart operation in 2017 heart failure mitral and tricuspid valve I was worth 17 minutes at 5 km now it's difficult to get back to the level before I'm 52 years old what to do in training to get there. sportingly