McRUN
McGill University Montreal, QC, Canada

KNOW YOUR RUN SERIES: THE LONG RUN What? Long runs are the workout that specifically helps you to build endurance each week! This run is typically at least 90 min in duration and might represent 20-30% of your total weekly running distance. Why? There are many advantages to the long run, both physical and mental. In addition to improving your cardiovascular and respiratory fitness, long runs have metabolic and muscular benefits. This type of run is also an opportuni...ty to get used to being on your feet for a long period of time and to mentally prepare for your long-distance running goals! How? Throughout a training cycle, long runs generally increase in distance each week until the taper phase. It is usually recommended to maintain a steady pace that is slower than your race pace and to avoid going out too fast. Specific training plans often include variations on the long run, such as integrating a tempo component within the run.

KNOW YOUR RUN SERIES: THE TEMPO RUN What? Tempo runs are slightly-faster-than-comfortable, 20-40 min runs at a threshold pace that you could maintain for about 60 min at most. Why? This type of run helps to improve your running efficiency, to gradually build speed, and to get used to race pace if you have a race on the horizon!... How? The length of your tempo runs will depend on your preferred distance and running habits. In general, tempo runs are sustained efforts that are a bit shorter in duration than your typical run. If you know the fastest pace you can maintain for an hour, you can use this as a starting point for pacing your regular tempo runs!

Happy spring McRunners! Check out this cool street art that was spotted around Montreal and keep up the good work! More to come soon on different types of runs to add to your routine! (Picture credits: Strava user 16399934)

Reminder of our next at-home HIIT class, happening this Saturday at 11 AM!

Hi McRunners! Start your week off on the right foot by going for a Monday run!

Hi McRunners! Hope your runs are taking you to scenic places this week Stay tuned for a virtual yoga class coming up!

Hi McRunners! We hope your winter running is going well Remember that slow winter miles build fast summer miles!