Here's the Running.ca workout that prepares you for the 2016 Ottawa Marathon. For this month, the 10k, 21,1k and 42,2k distance workouts are the same. The distances will lengthen for the longer distances during the next month. You should increase your training volume a bit compared to what you normally do.
Some advantages of the Running.ca program:
- It's free.
- The more we use it, the more fun we will have in challenging ourselves and meeting each other during marathons.
- It changes every year. Since the body adapts to training, it is important not to repeat the same training program every year, as fewer adaptations would be created.
Who is this program for?
This program is intended for people who run 30 to 40 kilometers per week, who would like to progress and who have as a competition objective the Ottawa Marathon or a test of Corporate Challenge. However, you should be aware that this program will not specify every workout for you. Indeed, three workouts per week are specified and you must organize your other workouts according to your tastes and availability. If you want to have a turnkey program, I suggest you look at the Certified Running.ca.
To really use the program, we suggest you download the training manual. He will guide you through adapting the program to your own reality.
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 |
15 ′ + ABC, ABC means what? Also, in the intervals, the digits after the slash are at rest? What speed do you recommend for rest? (VAM of 15). Thank you!
Hello, yes, the numbers after the slash are idle. I suggest you walk and jog very lightly (around 7,5 km / h).
Here are the ABC exercises: https://defis.ca/2012/02/02/3-exercices-faciles-pour-ameliorer-votre-technique-de-course/
Thanks Daniel! It's very appreciated!