Her Trails 100km

WEEK 19

OBJECTIVE

Often this week is when athletes get nervous about race week and try to do too much, but not you! Why? Because you know that every session you've completed over the past 18 weeks has built you to this moment - The moment where you get to reduce load and absorb all of the hard work you've done in the peak weeks of training. Tapering is as much of an art as it is science. At Her Trails, we focus on holistically de-stressing your body and mind by reducing your training load and increasing restorative behaviors. The goal is to get you to the start line feeling energized and ready to perform, without losing fitness. The art of tapering is knowing yourself and understanding your needs. Here are a few tips for the week; - Dial down your stress by including things that make you feel calm. This could be reading a book, doing yoga (even if it's 15 minutes!), having a bath, meditating etc - Don't over train or add in sessions. Stick to the taper program ­čÖé - Listen to your body and do what feels good. - Increase your positive self-talk. - Maintain your patterns and routine. You will notice that this week keeps the same Her Trails training structure, just reduced volume. Keep it ­čÖé - Find ways to increase your confidence. - Dial up your energy!! Get to bed a little earlier, plan your nutrition (snacks and meals), stay hydrated, and spend a little less time on your feet.

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 MILES

She-cheetah 8km @ Level 1-3

OR

Lioness 40 minute @ level 1-3

DAY TWO

SPEED PLAY

15 minutes @ level 2-3

then

1 minute @ level 8

1 minute @  level 3

x 10

then

15 minutes cool down @ level 2-3

DAY THREE

YOGA & WALK

20 minute walk into yoga

DAY FOUR

SPEED PLAY

15 minutes @ level 2-3

Then

2 minute @  level 7

1 minute @  level 3

x 6

Then

15 minutes cool down @ level 2-3

DAY FIVE

BASE MILES

20 minutes @ level 3

DAY SIX

LONG RUN

90 minutes @ Level 1-3 on undulating trail

DAY SEVEN

REST DAY ­čÖé