Her Trails 100km
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]
40 minutes @ level 2-3
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)
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.
THRESHOLD & MOBILITY
15 minutes @ level 2-3
8 minutes @ level 7-8
4 minutes @ level 2
10 minutes @ level 3 on flat terrain – grass if possible
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!
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.
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.
REST DAY 🙂
This is good day to give back to your body! Here are some tips;
- Plan your food for the week.
- Design a recovery routine.
- Do contrast showers (hot to cold therapy)