February program for Ottawa

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:

  1. It's free.
  2. The more we use it, the more fun we will have in challenging ourselves and meeting each other during marathons.
  3. 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.

February_programme

 

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
author avatar
Daniel Riou General director
Managing Director of Challenge Group, Founder of Corporate Challenge and co-founder ofAltterre. I love anything related to physical activity and overall health. Holder of a bachelor's degree in Kinesiology from'Laval University Various trainings by The Runner's Clinic Emergence ProgramBeauce School of Entrepreneurship National Coaching Certification Program Level 2 in Badminton National Coaching Certification Program Level 1 in Weightlifting

3 thoughts on “February Program for Ottawa”

  1. 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!

    Reply

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