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) Get to the finish line – sufficient training to be able to complete the goal distance; and,

3) Run the time you want – sufficient quality and technique to improve your fitness level and performance; aerobic capacity, lactate threshold and running economy.

NEW GOAL RUN CLINIC – build your fitness and prepare you for races in 2022.

B) Three Runs Per Week

Our training program is based on running three times per week, which reduces the risk of injury and is more time efficient. Many runners have qualified for Boston running three times per week (Read “Run Less, Run Faster” by Pierce, Muir, and Ross). Running three times per week emphasizes quality over quantity, and event specific training through occasional long runs at race pace.

Each week there are three basic types of training that are completed on three separate days. The three workouts (plus running drills) are designed to improve the three key indicators of performance.

The three indicators of performance:

1) Aerobic Capacity – VO2 Max;

2) Lactate Threshold – Aerobic/Anaerobic Threshold change speed; and,

3) Economy – Economical use of oxygen and running technique.

The three key workouts are:

1) Speedwork Intervals – run very fast at 10km race pace or faster (improves Aerobic Capacity – VO2 Max, and Running Economy);

2) Tempo and Steady State Runs – usually marathon race to 15km race pace (improves Lactate Threshold and Aerobic Threshold); and,

3) Saturday Aerobic Runs –
a) Long Easy Aerobic Endurance Runs – 20 to 45 seconds per km slower than half and full marathon race pace (improves Aerobic Threshold).

b) Long Easy Aerobic Endurance Runs with Aerobic Threshold – 2km to 4km pace pick-ups at marathon goal pace – Saturday’s long easy run is at a slow pace with intermittent stops, but aerobic threshold tempos are included in the schedule from time to time.

You can add an extra easy pace day. If you want to train more than three times per week I suggest adding up to three easy effort cross-training workouts per week to build a stronger aerobic base rather than running extra distance at a slow pace. Cross training should be aerobic. Overly intense workouts, like spin class, leave you fatigued for key runs. I suggest pool running, stationary biking and elliptical as the best forms of cross-training.


Our training schedule is made up of workouts that are run in five different training pace zones. You use the pace zones to guide your effort on each run.

Aerobic Endurance Run – Easy pace zone – up to 15 seconds per km slower than marathon race pace
Steady State – Sub lactate threshold – half marathon pace plus or minus 20 seconds per km
Tempo Run – Lactate threshold – 15km race pace plus or minus 10 seconds per km
Interval Speedwork 10km – Faster than lactate threshold – 10km race pace plus or minus 10 seconds per km
Interval Speedwork 5km – Aerobic Capacity and VO2 Max – 5km race pace plus or minus 10 seconds per km

You can use a fitness testing company to calculate your zones through a treadmill test. As an alternative you can estimate them based on recent training paces and race results. Your training pace zones can be designed by using equivalency running tables. Our training schedule has a balance of the different zones in the weekly workouts keeping your fitness in line with the marathon to 5km events. This weekly training balance allows you to use running tables to estimate your pacing zones.

D) Other training items:

1) Sports drink and water – carry water or sports drink on a longer run;

2) Stretching – after the long run or after a warm-up works best as your muscles are well warmed up, (we’ll go over stretches over the next while on Saturday);

3) Running drills – to improve technique, flexibility and strength are done after Saturday’s training runs and before speedwork and tempo runs (Running Drills improve Running Economy);

4) Strength – you should follow a muscular strength program such as weight training once per week. If you cannot go to the gym you can do the key mini strength exercises for 5 minutes 3 times per week at home to prevent injuries (I will go over the key mini strength exercises for runners on Saturdays). Avoid intense boot camps or intense weight workouts as they will leave you fatigued for key runs and hinder performance.