Sunday, January 9, 2011 at 04:10PM MARATHON TRAINING SCHEDULE FROM GORD PAULS - RUNNER'S DEN
At age 57, I have completed 23 marathons, including running Boston 10 times and in 2010
completed 3 IRONMAN in 3 days raising $258,000 for charity. 'Never say "impossible"!
My marathon schedule is more for runners age 40 and over, as the mileage is not as high as many
programs and the rest days are more essential to the aging athlete. Essential for running a good marathon is to
peak at the correct time, thus the opening seven weeks are relateively short and the logner runs are a
maximum15km. I recommend that the longs be done at a pace that is 30-45 seconds slower than your
marathon pace, and then increasing the pace during the last 3-5km of the run to your race pace.
I have also added in one day a week that is either a 10km run or cross training and I would recommend
that you go with cross training to save the additional pounding to the body. The tempo runs scheduled once
per week should be between your 10km race pace and your easy run pace, but again it is crucial to start these
out slower and try to quicken the pace slowly over the 22 week schedule, so that come week 20 you are
doing the 10km tempo run at very close to your race pace. Each long run you need to practice what to eat and
drink, before, during and after the run. Finally, follow these key rules and you will have a fun and
successful marathon:
(Click here to download Gord Pauls' Marathon Training Schedule)
We are blessed in Ontario with a large number of Running stores where they are specialists not only in the
selling of technical shoes and apparel, but they are runners who love the sport and are able to provide training
and running clinics for you.
JOIN US OR BE PART OF A RUNNING STORE IN YOUR COMMUNITY
Be a part not only on this event, but of the growing running community.
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Runner's Den:
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| 131 Centennial Pkwy. #9 | Hamilton | (905) 662-7866 |
| 860 King St. West | Hamilton | (905) 523-7866 |
Come back to this page for more information on running clinics to be provided shortly. Runner's Den has 5 other locations each are providing running clinics, please call the Runner's Den nearest you for their dates and times: |
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| Runner's Den — 20 Main St. North | Waterdown | (905) 690-4004 |
| Runner's Den — 9 Grand River St. N. | Paris | (519) 442-1056 |
| Runner's Den — 361 Main St. | Port Dover | (519) 583-3100 |
| Runner's Den — 715 Second Ave. E. | Owen Sound | (519) 371-1577 |
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Other Running Specialty stores in Southern Ontario: |
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| Foot Tools — 2013 James St. | Burlington | (905) 637-1888 |
| The Running Works — 33 Quebec St. | Guelph | (519) 763-8033 |
| Runners Choice — 260 Princess St. | Kingston | (613) 542-2410 |
| Runners Choice — 207 Dundas St. | London | (519) 672-5928 |
| Running Free — 708 Denison St. | Markham | (905) 477-7871 |
| The Running Company — 118 Thomas St. | Oakville | (905) 815-1952 |
| Runners Edge — 111 Fourth Ave. | St. Catharines | (905) 984-5333 |
| The Long Run — 241 Queen St. South | Streetsville | (905) 819-4761 |
| The Runners Shop — 180 Bloor St. West | Toronto | (416) 923-9702 |
| Runners Choice — 247 King St. North | Waterloo | (519) 884-5361 |
| The Running Factory — 5480 Wyandotte St. E. | Windsor | (519) 945-3786 |
Email: road2hope@runnersden.com