Her Trails 10km

Week 4

OBJECTIVE

What is your body telling you this week? Each body responds differently to the stresses of physical activity. This week we want you to (i) Focus on correct form - in both your strength and run sessions and (ii) Make time for recovery, and (iii) Fuel yourself correctly. Discomfort can include muscle soreness and pain. The question is how do we decipher between these discomforts? MUSCLE SORENESS 4 weeks into your program it is reasonable and to be expected that you will feel muscle soreness. This is a result of small yet safe damage to our muscle fibers and is a side effect of the stress we put on our muscles when we exercise. Your muscles may feel tight, achy or tender when you touch them. Muscle soreness should disappear within 1 - 3 days but you can alleviate the soreness by: (i) dynamic and gentle stretches before your sessions (ii) building your pace up during the warm up - very important if your body is cold or you are running first thing in the morning! (iii) adequately cool down and stretch post your sessions (iv) know and respect your body’s limits. PAIN Pain can come on during your sessions or afterwards. It can feel acute, sharp and linger around (even after rest or de-loading). If something doesn't feel right and you cannot run without this sensation of pain (after 7 - 10 days), it is worth seeing a physical therapist/medical professional. Understandably runners have a fear of injuries, but that fear can hold us back from taking action when it is needed. Be a proactive athlete. Tackling a problem in the early stages with correct advice and proper rehab can have you back moving within a short period.

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: Breath 

Running is a breathing exercise! How we breathe when we run can impact our efficiency, comfort and performance. A common problem for runners is shallow chest breathing. Breathing in this way can lead to sub-optimal oxygen uptake and fatigue and it can feel pretty uncomfortable. So this run is all about deep breaths. The first this we would like you to do is notice your breath, and then see if you can start to practice some deep belly breathing (diaphragmatic breathing). To do this, think about extending your inhalation (preferably through your nose) to take your breath down into your belly and then focus on exhaling intentionally. Exhaling deeply and consciously will automatically lead you to inhale deeply and will helps improve your oxygen uptake (VO2 Max).

DAY TWO

STRENGTH

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

SPEEDY PLAY  (32 minutes)

10 MIN WARM UP @ LEVEL 2

THEN

2 MINUTE @ LEVEL 6

1 MINUTES EASY @ LEVEL 2

Rounds: 3-4

THEN

10 MINUTE COOL DOWN 

New to Running If you are new to running, we suggest that you use the walk/run the warm up and cool down.

DAY FIVE

MOBILITY – Quads and Hamstrings

DAY SIX

LONG RUN

35-40 MINUTES @ LEVEL 3-4

Today we want you to go out for a 40 minute run @ level 4 – 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 40 minutes.

DAY SEVEN

REST DAY 🙂