Her Trails 10km

Week 2

OBJECTIVE

This week’s objective: Discovery of Perceived Exertion / also known as our training levels. Perceived exertion (PE) is our brain’s perception of how hard we are working. Using PE means you are tuning into your body, which will take the focus from pushing too hard with the pure objective of hitting a certain pace. This is especially important during this stage of your training, which is all about time on feet and conditioning. We want to get your tendons loaded, ligaments lubricated and muscles activated. This is priming your body to be ready for the training. This is NOT about speed, it is about load. Which is why consistency and using PE is critical right now. In this program, we work with a TL/PE scale with levels from 1 - 10. You start to understand your TL by using the talk test below: 1 to 3: You can tell a story 4 to 6: You can have a comfortable conversation 7: You can speak 2 to 3 sentences 8 to 9: You can speak a 5 to 7-word sentence 10: You can speak a single, monosyllabic word Make sure you sync up your training level with a PE goal before you start each run and self check as you go using a method like the talk test.

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

15 MINUTES @ LEVEL 3

Today we want you to go out for a 15 minute run @ level 3 – remember level 3 is one step above a walking pace. 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 15 minutes at an easy pace 🙂

INTENTION – Make sure this run is done with ease. Specifically it should be done ONE step above a walking pace. You should easily be able to hold down a conversation and you should be able to recovery quickly from this sessions. If you cannot do both of these things – you are running too quickly. This is the same with all Base Mile Runs.

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 

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.

DAY FOUR

REST DAY

DAY FIVE

YOGA

Learning sun salutations with coach Jo

DAY SIX

BASE MILE RUN

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 15 minutes.

DAY SEVEN

REST DAY