Her Trails 100km

WEEK 15

OBJECTIVE

Gearing up - Wrapping your head and body around your gear and needs for race day. Now is the point in your training where we want you to start making decisions about your race gear and as much as possible, start using this in training. This is both so that you know the gear you have will work on the day, and also so what you are wearing and carrying on the day feels familiar and your body is adapted to it. When choosing your clothing, there are a few things to be mindful of: 1) Chafe points - make sure you have good coverage, especially across high chafe areas like under the arms, lower back, inner thighs and collar bones. 2) Fabric choice - light. moisture-wicking technical fabrics are good for when you are moving. Lightweight merino is good to add as a next layer if you are getting cold as it regulates temperature well and doesn’t lose heat when wet. 3) Fit - make sure your clothes are not too loose (chafe) or too tight (discomfort).

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 | DAY TWO | DAY THREE | DAY FOUR | DAY FIVE | DAY SIX | DAY SEVEN

DAY ONE

YOGA – legs

DAY TWO

SPEED PLAY & STRENGTH

Stair play

15 minutes warm-up @ level 2-3

THEN

5 minute stair effort @ level 7, recover on the way back down

x 4

THEN

10 minutes cool-down @ level 3

Note: Focus on posture and even effort. Try to hit the same point on the hill/stairs every effort.

Strength 

DAY THREE

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 75 minute @ level 1-3

DAY FOUR

THRESHOLD & MOBILITY

Threshold

15 minutes @ level 3

THEN

10 minutes @ level 7

5 minutes @ level 1-2 rest (Jog, walk or stand)

THEN

1 minute @ level 8 (up hill effort)

1 minute @ level 2 (down hill)

x 6

THEN

10 minutes @ level 2 (cool down)

Focus: Even pace in the tempo and effort in all the hill repeats

Mobility – hips

DAY FIVE

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 60 – 75 minute @ level 1-3

Note: do this on a easy trail.

DAY SIX

LONG RUN

She-cheetah

5km  @ level 3

6km @ level 6

5km @ level 3

Lioness

20 minutes @ level 3

30 minutes @ level 6

20 minutes @ level 3

Intention: Form – maintaining a tall posture

Many of us spend a lot of time sitting down for work, shoulders rounded forwards and hips flexed. This can result in short, tight hip-flexors and under-active glutes. This can becomes an issue when we try and run as it can make it difficult to maintain the erect posture and adequate hip extension that encourages good form and efficiency and prevents injury… but it can be done! In addition to doing strength and mobility work and yoga, drawing an intentional focus to your posture whilst in the run can help ensure good form is your default running style. So, for this run, we would like you to simply focus on growing tall through the crown of your head, with your ears over your shoulders. If you notice you lose the connection, just reset and try again.

DAY SEVEN

LONG RUN

She-cheetah 6 hours @ level 2-4 on hilly trails with LONG climbs and stairs

Lioness 7-8 hours @ level 1-3 on hilly trails with LONG climbs and stairs – power hike the stairs and hills.

Note: Practice your full race kit and nutrition.

She-cheetah

100km: Aiming to mostly run (running 65-80%)

Lioness

Here you will be aiming to walk 50% (or more) of the course.