Her Trails 100km

WEEK 8

OBJECTIVE

This weeks objective is about learning to read and understand a trail - so you can swiftly & safely move across it. We would love you to tune in to the trail and dial up your trail reading skills. Here are some things to consider, check out your weekly email for further information 1. Don’t look AT your feet! Look 2-4m ahead (depending on the terrain). Your mind will make note of what is coming up and this gives your body enough time to appropriately react and change direction if possible. 2. Pick your landing carefully. 3. High cadence and shorter stride - running this way allows you to quickly alter direction and select the best route, one that offers the best traction and fewer obstacles. Adopting an increase in cadence is more efficient and will assist in preventing injuries.” 4. Use ‘the fall’ 5. Commit - hesitation on a trail is so often where injury occurs. Be confident, particularly on the tricky descents and use momentum, it is your friend. For example, if you are traveling with speed and you roll an ankle, the momentum will take your ankle out of the rolling motion and back into running before it has time to roll enough to cause significant damage.

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

40 minutes @ level 2-3

undulating terrain

DAY TWO

SPEED PLAY & STRENGTH

AM Progressive Speed Play (50 minutes)

10 minutes @ level 2-3

30 minute build – every 10 minutes, increase your speed/effort by 1 level

10 minutes @ level 2

Note: The 30 minute build will lock like this; 1-10 minutes @  level 4, 10-20 minutes @ level 5, 20-30 minutes @ level 6. Setting a timer can help you know when to switch gears 🙂

PM Strength: Building Strength (session B1)

DAY THREE

BASE MILES

40 minutes @ Level 1-3

Note: Please complete 4 X 30 second strides @ level 6-7 during the 40 minutes.

Intention: Form – Adjusting your stride

On this run, we would like you to focus on choosing an appropriate stride for your running speed or terrain. Land gently; avoid pounding your foot as you land, which helps prevent injuries. Using the correct foot stride will also help improve your running economy so you’re using less energy while enhancing your speed. This means that you will notice you shorten your stride going up hills and consciously avoid over-striding when descending.  Whilst doing this, be sure to land with control, using a smooth, even foot strike. This exercise in about tuning into your movement pattern and making small adjustments to help ensure you are moving efficiently and safely.

DAY FOUR

THRESHOLD & MOBILITY

Threshold

15 minutes @ level 2-3

THEN

8 minutes @ level 7-8

4 minutes @ level 2

x 2

THEN

10 minutes @ level 3 on flat terrain – grass if possible

Mobility

This full body mobility session by Coach Bec is a 17 minute practice that you can do before or after a run, on it’s own, or before your active recovery session.

Note: Mobility can be challenging for the brain and these small movements when done for the first (cough, second and third) time are difficult for most of us. Every time we repeat these movements we will develop the motor neuron pathways that enhance your brain-body coordination!

DAY FIVE

ACTIVE RECOVERY

20 min Level 1-2

This is not a run! For this active recovery session, please hike, cycling, or swimming – We just want your body moving at a low intensity for 20 minutes.

NOTES: Active recovery sessions are great after strenuous workouts. In fact they are often considered more beneficial than inactivity, resting completely, or sitting. The purposes is to keep blood flowing throughout the body that allows the muscles to recover and therefore rebuild from intense physical activity. We preference complete rest over an active recovery session if you are injured or are in a lot of pain.

DAY SIX

LONG RUN

2 hours (120 minutes) @ level 4 on hilly trails

Note: It’s a good time to find a new hilly trail for this play day 🙂

If you need to hike the hills, hike with purpose! Remember, it’s good to make the decision to switch from a run to a hike before your heart rate gets out of control. This will mean you are working more consistently throughout the run, which is what we want in a long run.

DAY SEVEN

REST DAY 🙂

This is good day to give back to your body! Here are some tips;

  1. Plan your food for the week.
  2. Design a recovery routine.
  3. Do contrast showers (hot to cold therapy)