Her Trails 10km

Week 1

OBJECTIVE

Your objective this week is to SHOW UP to your sessions. What does that mean and why is that important? In the early days of any program, one of the most important things we need to do is to formulate and build our training habits and consistency. This starts with simply showing up. It’s easy to lace up and get out the door when we are fresh and motivated, but it is showing up consistently and on the days you don't feel like it, that will make ALL the difference! There are many factors that can make it tough for us to show up to our training each day. Be it a busy schedule, a bad night's sleep, fatigue, soreness from a new program, anxiety about not completing the session or the expectations we place on ourselves, sometimes just getting started is the hardest part of all. There are a few key things you can do on these tough days, especially in the early weeks of this program that will help you overcome this challenge and cement the consistency that will underpin your success. (1) lock in a training partner, (2) get your logistics sorted the night before & (3) Drop performance expectations! For a more detailed look at these points check out the weekly email.

TRAINING LEVEL CHART

Reference this training level chart to help you understand your efforts for each training session.

LEVEL 1- 3

EASY RUNS/RECOVERY

LEVEL 4-5

MODERATE

LEVEL 6

GOAL RACE EFFORT
[aka HALF MARATHON PACE]

LEVEL 7-8

THRESHOLD
[aka 5KM/10KM PACE]

LEVEL 9-10

STRONG SPEED
[AKA 1 MILE – 400M PACE]

DAY ONE

BASE MILE RUN
10 MINUTES @ LEVEL 3

Today we want you to go out for a 10-15 minute run @ level 3 – remember level 3 is one step above a walking pace. You should be able to hold a conversation where you are telling a story. This can be a walk/run. For example, you might walk the hills and jog the flats OR walk 1 minute/job 1 minute. The most import part of this session is moving for 10 minutes at an easy pace 🙂

New to Running If you are new to running, we suggest that you use the walk/run method this week. For this session you will walk 1 minute, then jog 1 minute for 10 minutes.

NOTES

We encourage you to sign up to STRAVAIt is a social network for athletes where you can record your moves, create routes and join clubs. This platform has excellent GPS tracking and is simple to use. The free membership will give you access to most of the features, with notable exception to the safety beacon (which can be accessed via the premium membership). You can track your runs via the app on your phone or it can be synced via a gps watch. It will also allow us as coaches to help you. Her Trails has a public club you can join!

DAY TWO

INTRODUCTION TO STRENGTH

This practice is all about learning your body language. Coach Bec & coach Sam will take you through exercises that make you work all three planes of motion, challenging your stability and teach you how to activate your muscles. Have patients with yourself during this practice 🙂

HER TRAILS STRENGTH (40 minutes video)

DAY THREE

ACTIVE RECOVERY RUN/WALK

10-15 MINUTES @ LEVEL 2-3

We want your body moving at a low intensity for an active recovery session after your strength session.

New to running: If you’re new to running, use the walk run method during this session, a good example is 2 minute walk/1 minute run @ level 3 for 15 minutes.

NOTES

Active recovery sessions are great after strenuous workouts (e.g. the strength session). In fact they are often considered more beneficial than inactivity, resting completely, or sitting. The purposes is to keep blood flowing throughout the body that allows the muscles to recover and therefore rebuild from intense physical activity. We preference complete rest over an active recovery session if you are injured or are in a lot of pain.

DAY FOUR

REST DAY

DAY FIVE

MOBILITY

Mobility can be challenging for the brain and these small movements when done for the first (cough second and third) time are difficult for most of us. Every time we repeat these movements we will develop the motor neuron pathways that enhance your brain-body coordination!

DAY SIX

BASE MILE RUN

10-15 MINUTES @ LEVEL 3

Today we want you to go out for a 10-15 minute run @ level 3 – remember level 3 is one step above a walking pace.

New to Running If you are new to running, we suggest that you use the walk/run method for this session.  Today you will walk 1 minute, then jog 1 minute for 10-15 minutes.

DAY SEVEN

REST DAY