Author: Carey Nelson

First Half Marathon Race Week Suggestions
January 31, 2023
The last week of your running program is mostly a week of recovery from the past three months of hard training. Here is a list of last minute suggestions that can improve your race time. RECOVERY FROM SEVERAL WEEKS OF HARD TRAINING 1) Reduce Level of Intensity and Distance. Run at a moderate effort level […]
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Workout Strategy with Three Weeks To Go to the First Half
January 16, 2023
There are a few weeks until race day. December was a challenge for training with snow and ice on the roads and sidewalks. The weather has recently improved and running conditions improved leaving you enough time to prepare for a good race at the First Half. How you train over the next few weeks depends […]
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Winter Weather Workouts
December 6, 2022
Winter brings snow and rain which has an impact on our workouts. We need to keep training for races over the next two months. Often you can be running on snow or in heavy rain to keep up with your training plan. There are several options to help you keep fit: you can substitute your […]
View PostCross Training For Runners
September 19, 2022
Most of us have used cross training at some time to improve our fitness, avoid bad weather, help us recover from injury, or to add variety to our workouts. Cross training has several benefits if you are preparing for long distance events. The question is how do you use cross training and is cross training […]
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The New Balance FuelCell SuperComp Trainer for increased training and long distance racing
September 5, 2022
It’s time to increase your long runs as you prepare for the Great Trek. As you increase your training you may want to look at a carbon plated training and racing shoe like FuelCell SuperComp Trainer. Carbon plated shoes help reduce injuries and allow you to run faster. New Balance brings the race day feeling […]
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The Run Clinic Long Run
March 29, 2022
Our training program includes three key workouts per week: speed, tempo and long run. This week’s newsletter looks at the benefits of a long run in preparing for the half marathons and full marathons. The long easy run is simply that, a run at an easy pace which is slower than your marathon race pace. […]
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Pre-Run Fueling For Workouts and Long Distance Races
March 21, 2022
As the long-run distance increases in the training schedule pre-run nutrition becomes increasingly important. I want to discuss how you can improve your long runs and races through carbo-loading/fuel-loading. What is carbo loading? Historical carbo-loading asked runners to starve themselves of carbohydrates for three days then double food intake for three days before the marathon. […]
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Speed Workouts for the Run Clinic
March 8, 2022
“You can find the workout schedule in TrainingPeak. Here is a little information on how the speedwork is organized. SPEED WORKOUTS AND TEMPO WORKOUT STRUCTURE:Every speed workout structure is the same for all workouts: A. START RUNNING WATCH warm-up jog 1km to 3kmB. STOP WATCH stretch and drills 5 to 10 minutesC. START WATCH 3 […]
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Main Street Workout Location Schedule-Winter 2022
March 1, 2022
WORKOUT LOCATION SCHEDULE for FORERUNNERS MAIN ST-WINTER 2022 6:30pm Wed Mar 30 – Memorial Track 8:00am Sat Apr 2 – Creekside Community Ctr 6:30pm Wed Apr 6 – Memorial Track 8:00am Sat Apr 9 – Memorial Track 6:30pm Wed Apr 13 – Memorial Track 8:00am Sat Apr 16 – Memorial Track 6:30pm Wed Apr 20 […]
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Tapering for the First Half
January 19, 2022
As the First Half approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. The recent weather […]
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Forerunners 2022 Run Clinic Information & Training
November 16, 2021
The Forerunners Main Street Running Clinic for Winter 2022 training schedule is designed for the First Half Marathon Feb 13, 2022; and, 5km to 10km races A) The Three Goals of the Clinic: 1) Get to the start line – be ready to race without injury by not running too many times per week; 2) […]
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Running Longevity-Maintain Running Technique
April 20, 2021
During these times of self led runs and workouts you may have noticed a drop in your speed of long runs and workouts. You may be attributing this reduction in speed to a loss of motivation without the support structure of group workouts and races. However there may be a different reason for your loss […]
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Hill Training for Running Specific Strength
April 13, 2021
For the past four weeks the training program has emphasized improving your VO2max through faster paced workouts at 5km pace. Tomorrow is your final VO2max workout of the series of workouts. The next two weeks of the program will allow you to recover from the higher intensity workouts by focusing on tempo pace. The tempo […]
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The Over Distance Run
April 6, 2021
Forerunners currently is hosting the Virtual Seven Summits and Four Cities Run until June 30th. If you are planning to run a virtual marathon you may want to use one of the 47km challenges as part of your preparation. Training for a marathon requires several longer runs over 30km to prepare for the 42.2km event. […]
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Improve Your VO2max Pace To Prepare For Spring Races
March 16, 2021
Your winter training has gone well. You have improved your fitness through long runs, tempo workouts and speed workouts. You may have run one or two virtual races to maintain contact with racing and stay motivated. The weather is improving and spring is around the corner. It’s time to step up the pace and run […]
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Vary the Recovery During Speedwork to Meet Your Goals
March 9, 2021
Vary the recovery during speedwork to meet your goals The Forerunners training program is based on three key workouts: Monday Tempo; Wednesday Speedwork; and, Saturday Long Runs. The speed workouts are run at 10km pace and occasionally 5km pace. Over time as your fitness improves it has become easier and easier to run at a […]
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What to do the Days Between Workouts
March 2, 2021
What to do the days between workouts. The Forerunners training program is based on three key workouts: Monday Tempo; Wednesday Speedwork and Saturday Long Runs. These are three quality workouts especially if you have run part of the long run at marathon pace. You need some easier days to recover for the next workout. You […]
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Circuit Training For Running
February 23, 2021
Circuit Training – Combined Speed-work and Strength Developing a few aches and pains or your speed has dropped? Have you let your strength slide during the winter? Strength improves your running technique and speed and reduces injury. During these times when gym access is limited it remains important to continue with your strength training to […]
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Recovery From a Half Marathon
February 9, 2021
It usually takes about two weeks to return to normal after a half marathon. If you run at a maximum effort during a race you will challenge your body more than a regular workout. There will be more than usual muscle tissue damage in your legs. You need some time to recover and allow your […]
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10 VIRTUAL HALF MARATHON RACE WEEK SUGGESTIONS
February 2, 2021
The last week of the running program is primarily a week of recovery from the past three months of hard training. There are a few race preparations that can improve your time in the final five days leading to the start. RECOVERY FROM SEVERAL WEEKS OF HARD TRAINING 1) Reduce Level of Intensity and Distance. […]
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TAPERING FOR RACES
January 19, 2021
As your key race approaches it’s tempting to run too fast or too far during the final few workouts. You need to decide how to adjust your training over the final two weeks before your race. This will depend on how much you have been training and the intensity of your workouts. You can use […]
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Using Average Heart Rate to Adjust Your Training
January 12, 2021
The primary Forerunners training schedule asks for three primary runs per week; long run, tempo workout and speedwork. The schedule is designed to prepare you for races by gradually improving your fitness with a low risk of injury. You can accelerate your improvement in fitness by adding more runs per week or by adding extra […]
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Goal Setting 2021
January 5, 2021
Happy New Year! 2020 was an unusual year and a year of patience as COVID turned everything upside down. Adjusting training plans and fitness maintenance were the goals of the year. In early 2020 most of us had expected to be racing in November and December 2020. 2021 looks like a better year as vaccines […]
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HOW TO GAUGE YOUR FITNESS
December 29, 2020
You have been working out this fall and into the winter building your aerobic base and speed. As you continue to train for the First Half Virtual in February you may want to know what are the changes to your fitness. There are a few ways to gauge how your fitness is improving: Time trial […]
View PostQ&A: Pace Pick-Ups At Marathon Pace During Long Run
December 22, 2020
Q: I find it too difficult to run the pace pick-ups during my long run. I am targeting 5min/km because that’s the pace I would need for a 3:30 marathon, but I don’t even think I could manage a half at that pace right now. How can I run the 2km pace pick-ups at marathon pace? […]
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Is Running With Carbon Plated Shoes A New Form of Cross Training?
December 15, 2020
As a runner, the main reason to cross train is to improve your fitnesswithout the injury risk of increasing weekly running mileage. Ourtraining program includes running three times per week but you maywant to train a little more. You can use the traditional forms ofcross training to add aerobic fitness which include: swimming,cycling, elliptical workouts, […]
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Tempo Workouts
December 8, 2020
Tempo runs are fast pace efforts that are brisker than long run pace, but not so fast that you are too tired for your next run. The objective is to twofold: 1) raise your anaerobic threshold so you can race faster; and, 2) help you sharpen up for races by running at near race pace […]
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Long Runs for the Virtual First Half
December 1, 2020
Our training program includes three key workouts per week speed, tempo and long run. This week’s newsletter looks at the benefits of a long run in preparing for the First Half. The long easy run is simply that, a run at an easy pace which is slower than your marathon race pace. Anything slower than […]
View PostForerunners Running Clinic Information & Training
November 29, 2020
The Forerunners Vancouver Virtual Running Clinic for Winter/Spring 2021 training schedule is designed for the Virtual First Half Marathon Feb 7, 2021 and Spring Half and Full Marathons. RUNNING CLINIC INFORMATION AND TRAINING VIRTUAL HALF AND FULL CLINIC A) The Three Goals of the Clinic: 1) Get to the start line – be ready to race without […]
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Beginners 10km Schedule
November 3, 2020
Want to keep running after completing your First 5km?Beginners 10km Schedule WEEK MONDAY WEDNESDAY SATURDAY 1 Run 5km Run 5km Run 6km 2 Run 5km Run 5km Run 6km 3 Run 5km Run 2km warm-up +10 times [30 sec. R FAST, 30 sec. W] + 1km warm-down Run 6km 4 Run 5km Run 2km warm-up +10 […]
View PostGoing The Extra Mile
October 27, 2020
We all have heard the expression going the extra mile. Above and beyond what was asked or required. It’s putting in the extra time to make sure it all goes well. Usually it applies to business, or services or helping others out. The extra mile can help you with running as well. Extra mile in […]
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Carbon Plated Shoes for Solo Workouts
October 7, 2020
It was a running shoe revolution. New carbon plated shoes hit the pavement. The first was the Nike Zoom Vaporfly 4% and many soon followed from other shoe brands. Average times in marathon events were dropping and more and more runners started to race in them with significant personal best times. Competition heated. Nike released […]
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The Great Trek Training Suggestions
September 29, 2020
The Great Trek is two months away. You have time to improve your fitness and have a good race. I suggest you follow a program running three times per week, which reduces the risk of injury and is more time efficient. Running three times per week emphasizes quality over quantity, and event specific training through occasional long runs […]
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Three Virtual Races in Two Weeks
September 15, 2020
The Fall Classic/Great Trek offers three virtual races: Half Marathon, 10KM and 5KM, with the option of the Hat-trick to complete all three race distances between October 16-31, 2020. There is a month to prepare and fine tune your training. So you have signed up for the Hat Trick. You want to run your best […]
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Use Strides to Run Faster
August 31, 2020
Strides are easy pace sprints run on a level road, track or grass field. These light accelerations are distances from 60m to 100m. Usually you run 3 to 10 repeats at a good pace to help you warm-up, improve your fitness, develop speed or enhance running technique. When and how do you use strides. Warm-up […]
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Improving Your Mile Time
July 27, 2020
The Forerunners Mile Challenge is well underway. There are a few more days left to run your first mile in the month of July to qualify for the draw prizes. You may be looking to run a faster mile during the second leg of the challenge during the month of August which is the purpose […]
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Beginners 5km Running Schedule
June 19, 2020
Want to start running and run 5km in 12 weeks? Follow this schedule: BEGINNERS 5KM SCHEDULE This program is designed to help you start out running and learn to run a 5km Here are a few suggestions to get you started: 1. Wear reflective clothing at all times 2. Obey traffic rules: a. Cross at […]
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Circuit Training
June 16, 2020
Circuit Training – Combined Speed-work and Strength During these times when gym access is limited it remains important to continue with your strength training to keep injuries in check. We recommend the Forerunners fundamental exercises to maintain basic strength. You can add circuit training to your weekly routine to add variety to your training, and […]
View PostTrain in Carbon Plated Shoes to Improve Workouts and Reduce Injury
May 19, 2020
Carbon plated shoes have taken the running world by storm. We have seen dramatic improvements in race times across the board from beginners to Olympic qualifiers. Average race times were getting faster at Marathons with each passing month. Now that races have been postponed the excitement around carbon plated shoes has not diminished as many […]
View PostRun In a Cyclical Pattern
May 5, 2020
Run in a 5 week cycle of 3 weeks higher volume followed by 2 weeks of lower volume. The human body will adapt to increased training and move to a higher level of fitness over time. If you train in a straight line you may be able to run without injury and continue to see […]
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Set A Goal To Improve Your Aerobic Threshold
April 28, 2020
When you start out on a running schedule you will see your fitness will improve week after week. You will improve just because of the consistency of training. For example Forerunners primary schedule has you run 3 to 4 times per week. Eventually you will reach a fitness plateau where your rate of improvement has […]
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Set A Goal to Improve Your Short Distance Time
April 21, 2020
International level track and field athletes will often race a fall marathon after their track season. During their track season they will run several 3,000m, 5,000m and 10,000m races. Their track racing goal is to improve their short distance time during the season and perform their best at international events. At the end of the […]
View PostMarathon Pace Runs to Improve your Half and Full Marathon Time
December 21, 2019
Most of our clinic runs on Saturday are at an easy pace: marathon race pace plus 30 to 45 second per km. Long runs at an easy pace help to improve the aerobic threshold which helps you race faster. Coincidentally the aerobic threshold is very near your marathon race pace. After a few months of […]
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Run with Forerunners to Prepare for the 2020 First Half
November 25, 2019
The 2020 First Half is sold out, but you can still enter the race by signing up for the Forerunners Running Clinic. Forerunners has been a proud sponsor for the First Half Marathon for over 30 years and is excited to offer a running clinic for the race. We have trained thousands of runners for […]
View PostTHE CARBON FIBER PLATED RUNNING SHOE
October 9, 2019
When the carbon fiber shoe landed in 2018 I was not convinced that they help you run faster. The elite runners were racing in them but they are already fast. After a while a few of our Forerunners clinic members started to race in them and had remarkable improvement in their finishing times. Many of […]
View Post3 Ways to Prepare to Race Faster When Tapering
October 4, 2019
As race day approaches you begin to taper by reducing your training volume. This allows your legs to bounce back from all of your hard work during the weeks leading up to the race. You feel you can run faster as your fatigue level drops and you have more energy. Most runners will reduce volume […]
View PostFive Key Factors to Your Taper
October 7, 2017
Five key factors to your taper for the half or full marathon. You’ve finished the longest run and now you begin your taper for your race which is a few weeks away. 1) Weekly mileage – The Forerunners program is not a high mileage program therefore the weekly mileage drop is not as dramatic. A […]
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The Long Easy Run
August 16, 2017
Our training program includes three types of running, speedwork, tempo runs and the long easy run. The easy/longer distance runs correspond to the running just below or at the aerobic threshold which is also the same as the heart rate training zone of 65% to 75% of maximum heart rate. When you improve your aerobic […]
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Starting out: Get ready for a race
July 5, 2017
You’ve take your first step by deciding to race the Fall Classic. Its, time to think about how you will be getting ready to race. The days will go by quickly and you will want to keep on pace for the start line. 1. Establish a goal The first step you need to take is […]
View PostWhat to Eat Pre-Run
May 1, 2017
By Carolyn Berry, BSc., RD Registered Dietitian & Nutrition Consultant www.berrynourished.com @berrynourished Eating before you exercise can help you to run longer, with more intensity and with more ease. What foods you choose and how much you eat before you run depends on when, how long, and how intense your run or event will be. […]
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