A big thank you to our official training partner, Running Room for providing these training programs for use by Blue Nosers everywhere.

These ‘tried-and-true’ training schedules are designed to get you to the start line.  Whether you are just getting into a fitness routine or contemplating a full marathon. Find the right schedule for you by clicking on the links below. If you require more support, click here to find out more about Running Room’s full service training programs

PS: if you’re looking for some company through your training, Running Room’s free Run Club meets twice weekly on Wednesday evenings and Sunday mornings where runners of all levels run in a social, supportive group. Click here to find a store near you.

5 KM training schedules:

5 Km Conditioning Program:

  • Don’t worry about pace or distance as the goal is to increase the interval of time running/walking. Week one will incorporate 1 minute walk / 5 minute run. Week two will increase to 1 minute walk / 7 minute run. All other weeks will progress to the formula of 1 minute walk / 10 minute run. More information on the training methods can be found below the schedule.

5 KM Advanced Conditioning Program:

  • Pace and distance are not a concern. This program goal is to increase the duration of running to walking and to slowly add in additional training days. All training uses the 1 min walk / 10 minute run principle. More information on the training methods can be found below the schedule.

10 KM training schedules:

10 KM – Complete Program

  • Pacing is not used here. The goal is to “complete,” so adapting to the increased distance is the focus. Run/Walk intervals and Steady Runs follow the standard formula of 1 minute walk / 10 minute run. More information on the training methods can be found below the schedule.

10 KM –  55 Minute Finish

  • The goal of this 12-week program is to complete the 10 KM distance in 55 minutes. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 0:55 finish time. Run/Walk intervals and Steady Runs follow the standard formula of 1 minute walk / 10 minute run. More information on the training methods can be found below the schedule.

10 KM – 40 Minute Finish

  • The goal of this 12-week program is to complete the 10 KM distance in 40  minutes. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 0:40 finish time. Run/Walk intervals and Steady Runs follow the standard formula of 1 minute walk / 10 minute run. More information on the training methods can be found below the schedule.

Half marathon training schedules:

Half marathon – Complete Program

  • A moderate pace is used here. The goal is to “complete,” so adapting to the increased distance is the focus. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 400 m. More information on the training methods can be found below the schedule.

Half marathon – 2:30 Finish

  • The goal of this 17-week program is to complete a half marathon in 2 hours and 30 minutes. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 2:30 finish time. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 400 m. More information on the training methods can be found below the schedule.

Half marathon – 2:00 Finish

  • The goal of this 17-week program is to complete a half marathon in 2 hours. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 2:00 finish time. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 400 m. More information on the training methods can be found below the schedule.

Half marathon – 1:40 Finish

  • The goal of this 17-week program is to complete a half marathon in 1 hour and 40 minutes. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 1:40 finish time. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 400 m. More information on the training methods can be found below the schedule.

 

Full marathon training schedules:

Full marathon – Complete Program

  • A moderate pace is used here. The goal is to “complete,” so adapting to the increased distance is the focus. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 600 m. More information on the training methods can be found below the schedule.

Full marathon – 4:30 Finish

  • The goal of this 18-week program is to complete a full marathon in 4 hours and 30 minutes. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 4:30 finish time. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 600 m. More information on the training methods can be found below the schedule.

Full marathon – 4:00 Finish

  • The goal of this 18-week program is to complete a full marathon in 4 hours. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 4:00 finish time. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 600 m. More information on the training methods can be found below the schedule.

Full marathon – 3:45 Finish

  • The goal of this 18-week program is to complete a full marathon in 3 hours and 45 minutes. You will notice at the bottom of this schedule a pace chart highlighting the pace requirements for a 3:45 finish time. Run/Walk intervals follow the standard formula of 1 minute walk / 10 minute run, and hills are a distance of 600 m. More information on the training methods can be found below the schedule.

 

doctors_sponsorMyles knows that even our young runners can benefit from some tips on how to prepare for their big day at the Blue Nose Marathon. To learn more about how you can arrive ready to run, check out the Kids’ Run Club Runner’s Handbook.

For information on training for children and youth, visit Doctors Nova Scotia Kids’ Run Club.