TRAINING LEVEL CHART
Reference this training level chart to help you understand your efforts for each training session.
LEVEL 1- 3
GOAL RACE EFFORT
[aka HALF MARATHON PACE]
[aka 5KM/10KM PACE]
[AKA 1 MILE – 400M PACE]
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.
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.
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.
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
1 minute effort @ level 6
1 minute @ level 3
X 4 (rounds)
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.
YOGA – 10 minutes with Coach Jo & Bec
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.
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.