Her Trails 10km

Week 8

OBJECTIVE

Week 8 is here! Congratulations on all you’ve achieved to get to this point! We have no doubt that for many of you this journey has included a number of setbacks, sacrifices, crossroads, doubts and challenges. Irrespective of outcome, it’s super important to take some time right now to recognise and congratulate yourself for your resilience, grit and adaptability. As your prepare to take on your 10km, here are a few things we would like you to do: 1. Journal - Some prompts to consider: * What have you overcome to get to this startline? * Why are you proud of yourself? 2. Mantras - prepare your mantras that you can draw on during your run 3. Eat well, keep your fluids up and focus on good sleep We have LOVED sharing this journey with you and can’t wait to hear about your run. Please let us know how you go and share your stories and pictures in our Facebook community group.

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

Intension: Relax your shoulders and arms

When we are starting out in running or when we are running fatigued, we will often begin to shrug up our shoulders and arms and hold tension in our neck as we run. For this run, simply focus on keeping your upper body relaxed. If you notice yourself tensing up, on your next exhalation drop your shoulders, shake your arms out a little and reset.

DAY TWO

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

30 seconds effort @ level 7

1 minute @ level 3

X 6 (rounds)

then

5-10 minutes @ level 2

New to running Try to maintain the 30 second effort at level 7 – 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 THREE

ACTIVE RECOVERY WALK

15-20 minutes @  Level 1-2

DAY FOUR

MOBILITY – full body

Grab your foam roller, Coach Bec is going to show you how to give back to your body by rolling and stretching in one 22 minute session 🙂

DAY FIVE

SHAKE OUT RUN

15 minutes @ level 3

with 6 x 30 second strides.

Note: This run is preparing you for tomorrow’s 10km Play Day. Make sure you keep it easy and just ‘shake’ the legs out in preparation for going hard tomorrow. This run will improve blood flow to your legs and will help keep your muscles loose and ready to perform during your race.

DAY SIX

10KM PLAY DAY!!

 

DAY SEVEN

ACTIVE RECOVERY & REFLECTION WALK

Move your body for 15-20 minutes.

During this walk, celebrate your journey and accomplishments over the last 8 weeks 🙂