During a running event have you ever had your energy drop, your breath labored and a flood of negative thoughts?

You may have 'Hit the Wall'. 

This can happen two-thirds of the way through your race when you run out of fuel and need carbohydrates. Sports drinks and/ or gels are easy for your body to break down and use for fuel as well as accessible during most events. 

Use these easy energy sources during training so that you know how your body will react to it before the event. 


Week 8 Walker

Monday: Rest

Tuesday: 40 min (easy)

Wednesday: 25 min (stroll)

Thursday: 40 min (easy)

Friday: Rest

Saturday: 50 min (stroll)

Sunday: 7 miles (brisk)

Week 8 Novice 

Monday: 30 min cross or strength train

Tuesday: 4 mile run 

Wednesday: 40 min cross or strength train 

Thursday: 3 mile run

Friday: Rest

Saturday: 5 mile run

Sunday: Rest 

Week 8 Intermediate

Monday: 3 mile run & strength train 

Tuesday: 6 mile run 

Wednesday: 35 min cross train or 40 min tempo run

Thursday: 4 mile run & strength train 

Friday: Rest

Saturday: 10 mile run 

Sunday: 60 min cross train

Week 8 Advanced 

Monday: 3 mile run & strength train 

Tuesday: 45 min tempo run 

Wednesday: 35 min cross train or 5x800 5K pace

Thursday: 5 mile run & strength train 

Friday: Rest

Saturday: 3 mile pace run

Sunday: 10 mile run 


Cross Training: Another form of physical activity to work your muscles in a different way.

Examples: Swimming cycling, stair-climbing, the elliptical and speed-walking. 

Pace run (AKA speed work): Train at a fast pace and you will run at a fast pace! This interval workout will take you to a fast run and alternate it with walking or jogging. You will perform 800-meter repeats every other week (Intermediate + Advanced runners) and 400-meter repeats on even numbered weeks (Advanced runners only). Run these at about a 5-K pace, walking/ jogging between each repeat. Best done on a 400 meter track but can be done on the road or trail.

For walkers: use the following to set your pace and build endurance.

  • Stroll: normal breathing, enjoy your walk.
  • Easy: slightly quicker pace, slightly harder breathing.
  • Brisk: walking with purpose, harder breathing but can still hold a conversation.

Tempo run: A tempo run of 30 to 40 minutes begins with 10-15 minutes of easy running, building up to 10-20 minutes of faster running near the middle, and ending with 5-10 minutes easy running. The pace build-up should be gradual. You can do tempo runs almost anywhere: on the road, on the trails or even on the track.