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Aerobic threshold is the fastest pace you can run while staying aerobic. Muscular endurance is the ability to hold it together without falling apart. Fuel efficiency is about how efficient you are at burning fat https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1622930507088-Q5BJMTABJIRESJL701BA/Yearly+Cycles+for+Training+by+distance_Page_2.jpg Sandra Yaworski Training - Endurance and Performance Coaching - Blog - Building a Performance-Oriented Plan - Half Marathon Performance Plan Half marathon: the main ingredients are stamina (lactate threshold and anaerobic threshold), muscular endurance, and speed endurance. Lactate threshold is the point where lactic acid is just beginning to accumulate. Anaerobic threshold is the level of exercise intensity at which lactic acid accumulates in the blood stream faster than it can be cleared away. Muscular endurance is the ability to hold it together without falling apart. 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Training and Performance Coach https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1520304377380-9V2DMW9X74NDDSI2CUQR/20597402_10155970943281111_1433441654349115141_n.jpg Sandra Yaworski Training - Endurance Training and Performance Coach https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1520304423960-WGRCFLJK5LYVI9FHBCSN/Duatlon%2520Vb0876.jpg Sandra Yaworski Training - Endurance Training and Performance Coach https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1520304439531-FXI4D2MKZE53QZKOX51K/Duatlon%2520Vb0820.jpg Sandra Yaworski Training - Endurance Training and Performance Coach https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1520304519655-AKXB6P4RD9B5NQ7V6QS6/ME.jpg Sandra Yaworski Training - Endurance Training and Performance Coach https://www.sandrayaworskitraining.com/contact-1-1 daily 0.75 2022-04-13 https://www.sandrayaworskitraining.com/testomonials daily 0.75 2023-08-21 https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/789c90ea-ae8e-4684-b097-c01187fd91aa/IMG_2805.jpg Testimonials - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.sandrayaworskitraining.com/success-stories daily 0.75 2026-04-01 https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1604095026543-B5ZOGSWNMQ077PEJ0M19/Chirs%2BHooper_Death%2BRace.jpg Success Stories - Chris H I started working with Chris in April 2017 and it has been a journey of best times ever since then. All of Chris’s best performances are as age 40+. Chris has run become a consistent 2:35 marathoner. Career Highlights: 1:15:41 (2018) Half Marathon, Personal Best 1st, Rundle Revenge 50km Trail Race 7th Overall and 2nd Over 40, 2018 Canadian Death Race. 125km, 17,000+ feet elevation in a time of 14:30. 32:50 2019 Vancouver Sun Run 10km, Personal Best 3:11:02 50km Road Ultra, 2019 Canadian National Ultra Championships. 2nd Place. Personal Best. 2:30:34 2019 California International Marathon, Personal Best 16:30 2022 Carlsbad 5km, Personal Best https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/55a1f840-2062-4747-b175-f2ec209edcb3/Katie.jpg Success Stories - Katie B I’ve been coaching Katie since 2014. Katie returned to running in 2017, after giving birth to twin boys. She ran personal bests all through 2017. In 2019, Katie returned after birth of her third child. 3:00:19 2nd female, 2017 Edmonton Marathon, (Boston Qualifier) 1:20:43 2019 Scotiabank Vancouver Half, Personal Best 2:48:21 2019 Chicago Marathon, Personal Best 2:50:00 2021 Berlin Marathon 36:11 2022 Vancouver Sun Run 10km, Personal Best Masters Performances 17:49 2nd Master, 2023 Carlsbad 5km, Personal Best 37:05 2023 Vancouver Sun Run 10km 4:58 1st F4049, 2023 New Balance 5th Avenue Mile https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/4479e508-5404-45a8-85ba-effbc84ad132/simina.jpg Success Stories - Simina I-M Simina joined the ranks in July, 2023. She came to us with a personal best time of 1:39. Simina adapted very well to the new grind and secured some new personal bests. Best Times: 3:20:11 2024 Toronto Waterfront Marathon. First marathon and BQ. 41:46 2025 Vancouver Sun Run 10km 20:40 2025 Stampede 5km 1:31:03 2025 Victoria Half Marathon https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/50a4c08b-51db-4181-9e6d-855accff48a8/AE662134-2677-4532-A5D0-BC9851D21881.png Success Stories - Sarah H Sarah started in Summer 2016. Her goal was to qualify for Boston. She did in a time of 3:02:30 at the Victoria Marathon. Sarah continues to improve and has added the following best performances to her resume. 2:47:55 California International Marathon, Personal Best Masters Performances 1:20:17 2024 Chevron Houston Half Marathon, Personal Best 36:19 2025 Vancouver Sun Run 10km, Personal Best 2:54:21 2025 Marathon Project https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/3feb4feb-cb25-4328-ac6e-03c1dc9bd410/Bunnin+2.jpg Success Stories - Ashley B I started coaching 2011. She has improved her running at all distances. At the marathon distance, she has improved from 3:37 to 3:07. Best Performances: 12:42:39 2012 Ironman Canada 3:07:07 2015 Boston Marathon 38:29 2017 Sporting Life 10km, Calgary (down elevation course) 1:25:32 2023 Edmonton Half Marathon 39:56 2024 Vancouver Sun Run 10km https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/3ccdc619-d18d-428d-9213-c297bcca0af6/don.jpg Success Stories - Don P Don joined the team in January, 2021. He has consistently improved at every distance. Career Highlights: 17:09:52 2021 Canadian Death Race, 11th overall 13:17 2022 Beaverhead 100km, 13th overall 3:44:47 2022 Castle Mountain Alpine 28km, 1st Master, 9th Overall 1:26:08 2023 Half Marathon, Personal Best 3:04:37 2023 Calgary Marathon, Personal Best and 1st road marathon 9:57:56 2023 Sinister 7 50 miler, 5th overall, 1st Master 33:11 2023 Fat Dog 120 miler, 2nd Master, 6th overall 23:29:57 2024 San Diego 100 miler, 12th overall, 4th M40-49 10:06:42 2025 Raven 50km, 3rd overall https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/2b49fe91-f6fa-4259-8146-25ac6cf94274/44082.jpg Success Stories - Janeve D Janeve started training with us in January 2022. She already had a half marathon debut time of 1:33. Since then, she has consistently improved. 2:58:09 2023 Toronto Waterfront Marathon, Debut 1:22:26 2024 Vancouver First Half, Personal Best 36:49 2024 Vancouver Sun Run 10km, Personal Best Winner, 2024 Calgary Half Marathon https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/edab05f3-4199-4f58-99ee-865bfafac286/DF5EBE79-A3C0-4305-A15F-9FFF5DB37D99.jpg Success Stories - Cat Y Cat started training with us in June 2019. Her personal best time for the half marathon prior to joining was 1:26:16. Cat has adapted well to training and added the following best performances to her resume. Masters Performances 2:50:10 2021 California International Marathon, Personal Best 1:20:27 2023 Edmonton Half Marathon, Personal Best 37:06 2024 Vancouver Sun Run 10km, Personal Best 1st Master, 2024 & 2025 Calgary Half Marathon https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1632697004371-ABPK82KWG1L68IL2PU7H/60404_494062325872_4711424_n+%282%29.jpg Success Stories - Debbie B Debbie Joined in summer of 2017. She has improved her half marathon time from 1:34 and her marathon time from 3:31. Best Times: 126:25 2023 Edmonton Half Marathon 2:58:47 2024 California International Marathon https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/cd6596a9-bdb9-4d52-84d7-0a7a9dddb9b0/Stephanie.jpg Success Stories - Stephanie K Stephanie joined the team in May 2023. She is our youngest team member and joined with a 3:13 Boston Marathon time and a 1:29 Half Marathon time. In a few short months, she dropped her half marathon time by 7 minutes. 38:16 2024 Vancouver Sun Run 10km, Personal Best 3rd Female, 2024 Calgary Half Marathon 1:21:55 2025 Victoria Half Marathon, Personal Best https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1604095505749-SLYMVTB2D5UDVICRSWIP/hankins_berlin.jpg Success Stories - Dr. Chris H I started coaching Chris in January 2013. His personal best time was 3:45 for the marathon distance. Best Times: 1:27:57 2019 Edmonton Half. Personal Best 1:26:04 2022 Mesa Half Marathon (down elevation course) 3:01 2022 Vancouver Marathon, Personal Best https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1633985702880-LPIZVUPW3FVR4S0DGDLQ/Marisa_chicago+%282%29.JPG Success Stories - Marisa H Marisa ran her first marathon in February, 2018 in Mesa, Arizona clocking a time of 3:38:05. A Boston Qualifier. Best Times: 3:30:39 2022 Chicago Marathon 44:23 2022 Mesa 10km 1:39:33 2022 Vancouver Half https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/bd456f60-1060-4281-9843-ce00716933e3/Tasha.jpg Success Stories - Tasha B Tasha began training with us in 2018 summer. Her personal best time was 1:43:34.Tasha has consistently improved her half marathon time each year. Best Times: 39:03 2022 Calgary L’Arche 10km 1:24:15 2023 Edmonton Half Marathon 3:03:41 2025 New York Marathon debut https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/2f16217d-cc99-4e00-b4f9-f424fb646e78/Agatha_Boston.png Success Stories - Agatha B Agatha started her journey with us in 2019. Each year, she has improved across all distances from the 5km to the marathon. Best Times: 3:07:51 2021 Boston Marathon (14 minute PB) 1:28:30 2023 Victoria Half Marathon https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/c458acb7-d308-477b-a815-f2886d815c0c/7483B8BE-10CC-4F41-9D17-4C4B496FFA9F.png Success Stories - Breanne E Breanne started her journey with us in 2024. She has improved consistently. Best Times: 1:24:02 2025 Vancouver First Half Marathon 39:47 2025 Calgary 10km 39:47 3:01:28 2025 Marathon Project - debut https://www.sandrayaworskitraining.com/media daily 0.75 2021-08-17 https://www.sandrayaworskitraining.com/home-1 daily 1.0 2026-03-30 https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/1649780485824-55F7D19JNMQM6MLIVXYL/pexels-mateusz-dach-332835.jpg | Endurance Training and Performance Coaching https://images.squarespace-cdn.com/content/v1/561a8b7ee4b0e976ee2d6b8f/47b93475-bacc-4e17-85b6-e964beb9fbde/Sandra+3.jpg | Endurance Training and Performance Coaching sandrayaworskitraining.com