Her Trails 10km

Week 7

OBJECTIVE

Readiness is not just the physical preparation on its own. But, it also involves the mental practice of imagining or meditating with a particular focus - this is called visualisation. Mental imagery is the most powerful way to train your body and neural pathways outside of physical practice and just like physical training, developing our mental imagery takes practice! Here are some tips when it comes to visualising how you want this 10km run to play out. Essentially you are doing a mental dress rehearsal of your run. You want to focus on where you want to go. 1. Go to a quiet place and close your eyes, take a few deep breaths to clear your mind. 2. Create a picture in your mind of your goal: try to create depth and texture with this imagery. 3. See yourself taking your first few steps 4. Visualise your final few steps....the end destination 5. Be comfortable thinking of some of the challenges you might face Don't be afraid to mentally see yourself experiencing setbacks... BUT most importantly see yourself overcoming them. We all have the tools to reduce overwhelm, the inner critic, self doubt... our breath is the most powerful one, mantras are another as well as reminding yourself that all you need to do is put one foot in front of the other.

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

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. 

Intention:

Controlled breath
Learning to control your breath while running can help you run faster, longer and much more comfortably. During this session, focus on finding a breathing pattern that works for you, that matches the intensity of your run. It can be helpful to synchronize your breathing to your running pace. Think of each step as a “beat” and then decide how many beats each inhale and exhale should be. This varies between people, so just draw attention to it today and see of you can become aware of what works (or doesn’t work) for you.

Some other considerations that will help you understand your breath and control it:

  1. Breathing through your mouth will allow you to get air in faster
  2. Breathe down into your belly instead of expanding your chest (diaphragmatic breathing)
  3. Don’t hold your breathe

DAY TWO

STRENGTH

This sharpening strength session will focus on mobility, stability, and core work. Enjoy 🙂

DAY THREE

BASE MILE RUN

15-20 minutes @  Level 1-3

DAY FOUR

BAND WORK + SPEED PLAY

AM session: Band work (22 minutes)

Activation and band work for the ‘steering wheel’ (your hip region and gluteal muscles) is an easy way to strengthen your hips and weak glutes. This video is designed to activate and strengthen your ‘steering wheel’ doing all your movements multi-directional – back, forward, in, and out. ENJOY 🙂

PM session: Speed Play

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

Speed Play session:

5-10 minute warm up @ level 2-3

then

1 minute effort @ level 7-8

1 minute @ level 3

X 8 (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.

 

DAY FIVE

YOGA – Full body (10 minutes)

DAY SIX

LONG RUN

40 MINUTES @ LEVEL 3-4

Today we want you to go out for a 40 minute run @ level 3 – remember level 3 is one step above a walking pace.

DAY SEVEN

REST DAY 🙂