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]
30 minutes @ Level 1-3
Intention: 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.
This is 40 minute full body strength session will help strengthen your muscles and connective tissues, boost neuromuscular coordination and aims to improve your running economy on trail.
30 minutes @ Level 1-3
As you start to get tired on a run it’s common to start pounding the pavement with heavy footsteps, or perhaps you notice that you are scuffing your feet? This can add additional load through our joint, disrupt our form and lead to injury. For this run, try to grow tall and use lighter footsteps. See if you can notice the sound your feet make as you run, can you make them any quieter?
SPEED PLAY AND FLOW
(1) AM SESSION: TIME TRIAL
10 minutes @ level 2
5km time trial
10 minutes @ level 3
Note: Please record this session on Strava! Remember a time trial is not a race. It’s an opportunity for you to measure your current level of performance against the clock. If you need to walk, jog, crawl… no problems, just keep moving forward until you hit 5km. Write or screen shot your time (and course) down, we will be doing this again!
(2) PM SESSION: YOGA – legs
40 minutes @ Level 1-3
You can substitute this run for cycling, swimming, rowing or elliptical machines. We just want your body moving at a low intensity for an active recovery session.
90 min @ Level 1-3 (undulating trail)
Note: We do long runs to develop the strength to complete the goal race distance in the aerobic zone. The ultimate goal of long distance training is to improve aerobic power, increase slow-twitch muscle fibers (these are important because they’re full of capillaries, mitochondria and myoglobin) and it teaches your body to be more efficient with your different forms of energy.