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
15-20 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.
Pre Run Mobility Do this session before you start your Speed Play session.
Speed Play session:
5-10 minute warm up @ level 2-3
30 seconds effort @ level 7
1 minute @ level 3
X 6 (rounds)
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.
ACTIVE RECOVERY WALK
15-20 minutes @ Level 1-2
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 🙂
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.
10KM PLAY DAY!!
ACTIVE RECOVERY & REFLECTION WALK
Move your body for 15-20 minutes.
During this walk, celebrate your journey and accomplishments over the last 8 weeks 🙂