Her Trails 10km

Week 3

OBJECTIVE

Your objective this week is to identify WHAT habits will support you in your training and how you can incrementally build them. When we set a goal, it is often motivation that fuels us to sign up and indeed to get started with a program. Motivation is important and powerful, but unfortunately, it doesn’t last. When working towards any goal, it is really important to develop an effective system that is underpinned by your daily habits. After all, it is our habits that stick around long after motivation has left us and that determines our consistency and our results! When you begin to work on new habits, the very first thing we encourage you to do is (i) identify yourself as an athlete, because you are! Author of Atomic Habits, James Clear explains that "the key to building lasting habits is focusing on creating a new identity first. Your current behaviours are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously)." Other habits could include: consistent sleep and wake up times, preparing your protein to consume right after your training, placing your foam roller next to your bed so you can roll out before going to bed. Incorporating one habit per week is better than trying to tackle all of them at once.

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. 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. The most import part of this session is moving for 15 minutes at an easy 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 4 minute for 15 minutes.

Intention: Body awareness 

When running, do you think about your posture? During this session we would like you to focus on keeping your shoulders back and down, activating your core to stabilise your hips and being mindful of how your arms swing. 

DAY TWO

STRENGTH

A new strength session 🙂 During this strength session Coach Bec and Sam will guide you through mobility and stability exercises to prepare the body for load, then take you through your main set focusing on strengthening your leg muscles and core.

DAY THREE

BASE MILE RUN

20 MINUTES @ LEVEL 3

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 4 minute for 20 minutes.

DAY FOUR

SPEED PLAY + PRE RUN MOBILITY 

Pre Run Mobility Do this session before you start your Speed Play session.

Speed Play session:

5 minute warm up @ level 2-3

then

1 minute effort @ level 6

1 minute @ level 3

X 4 (rounds)

then

5 minutes @ level 2

New to running Try to maintain the 1 minute effort at level 6 – keeping a consist speed during this effort is the main goal for this session. The best tip we can give you is, don’t start out too fast! For the 1 minute recovery, do whatever you need to do, whether thats walking or slow jog, to recover so you can lower your heart rate and main a level 6 for the next 1 minute effort.

Speed Play note: The best way to improve your fastest pace is to work on it for brief periods in a series of speed intervals. They can be the same length and pace with the same amount of recovery time, or can involve various distances, paces and recovery periods. We will have many speed play sessions throughout this program to help you work your anaerobic system.

DAY FIVE

YOGA – 10 minutes with Coach Jo & Bec

DAY SIX

LONG RUN

30 MINUTES @ LEVEL 3

Today we want you to go out for a 30 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 4 minute for 30 minutes.

DAY SEVEN

REST DAY 🙂

Prioritise and relish in your Rest Days. This is where we recovery, recuperate and consolidate the efforts of the previous days sessions. If you skip this session you are not allowing your body time to adapt to the strain of running and strength.