Her Trails 10km

Week 5

OBJECTIVE

Strength is an important and protective part of your training. SO, to help you stay motivated to keep going, it is helpful to understand what strength is giving and teaching you, so here’s a reminder of why we strength train: You will recruit and strengthen the small muscles that support and stabilise your global muscles. This assists you in managing increasing load and helps you stay in good running form for longer. You will develop neuro-muscular strength and conditioning as well as strengthen your joints and connective tissue (tendons and ligaments) allowing you to move with agility and resilience on the trails. You will have greater overall muscular endurance that will assist you to keep moving well on the trails. Even when you start to feel fatigue. Strength training can be tough, and as with doing anything hard, persevering will see you bank some massive mental gains that will serve you on the trails and indeed, in many areas of life! So stick at it! This is an important time to trust the process and stay diligent with your strength work.

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

15-20 minutes @  Level 1-3

Intention for today’s run is Play

When we are running to a program and working towards a goal, things can start to feel serious. There is loads to remember and take in and you may find yourself disconnecting from the joy and playfulness you once found in your running – we don’t want that! Ensuring you stay connected to your love of running through joy and play is key to maintaining your enthusiasm and commitment. So, this run is about re-connecting to the child within! If you can, find a fun trail and tune in to your playfulness. Smile, bounce, jump in the muddy puddles and most importantly have fun!

DAY TWO

STRENGTH

This is 37 minute full body strength session will help strengthen your muscles and connective tissues, boost neuromuscular coordination and aims to improve your running economy on trail.

DAY THREE

BASE MILE RUN

15-20 minutes @  Level 1-3

with 4 x 30 second strides during the base mile run

What are strides? They’re a 30 second acceleration where you start at a jog (level 4), build to about 95% of your max speed (level 9), and then gradually slow to a stop or easy pace.

FORM is a huge focus point whilst doing strides – Keep your torso tall, shoulders back and down, core engaged and relaxed. 

DAY FOUR

5KM PLAY DAY

Today you are testing your running fitness with a 5km time trial.

5 minutes @ level 2-3

5km time trial @ level 7-8

10 minute cool down @ level 1-2 (walk)

Note: Please record this session on Strava!  Remember a time trial is not a race. It’s an opportunity for you to measure your current level of performance against yourself and the clock. For some of you, this might be your first time running testing your 5km time – please try to relax your body and mind. Our tips for this 5km Play Day 1) Map your 5km course before leaving the house 2) Do your pre run mobility session before you start your running warm up (see video below) 3) Calm your nerves and relax your body by taking deep breaths (in through your nose, out your mouth) for a few minutes before leaving the house 4) Keep the positive inner voice chat high and have fun!

Pre Run Mobility

 

DAY FIVE

YOGA – Restoration 

DAY SIX

LONG RUN

Today we want you to go out for a 50 minute progression run.

10 minutes @ level 2-3

10 minutes @ level 4

10 minutes @ level 5

10 minutes @ level 6

10 minutes @ level 2-3

What is a progression run? A progression run starts slow, gradually increases speed/pace, and then ends easy. The purpose of this session is to build speed, increase endurance and understand how to play with your levels (pace, how hard the run feels, heart rate).

DAY SEVEN

REST DAY 🙂