Her Trails 50km
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]
20 minutes @ Level 1-3
Intention: Calm rhythmic breath
For this run we would like you to focus on calm rhythmic breathing. Calm rhythmic breathing is a great way to calm the nervous system down while running and release those feel-good hormones – such as dopamine and endorphins. It’s easy to over-complicated breathing, so for this run, because it is at a relaxed place, see if you can get comfortable with breathing smoothly and evenly in your nose and out your mouth. If you are used to always mouth breathing when running, you may only be able to do this every now and then. If this is the case, perhaps try and do it every 4th breath and work from there. Take note of how you feel. Does nose breathing help you feel more relaxed? Working on this technique and implementing it in your runs and races can be a great way to help regulate your breath and calm your nervous system when you need it.
SPEED PLAY & STRENGTH
AM Speed Play (50 minutes)
15 minutes @ level 2-3
20 minute @ level 5
10-15 minutes @ level 2
Note: record your distance for the 20 minute effort.
PM Strength: Building Strength (session B1)
10km @ Level 1-3
Note: Please complete 6 X 30 second strides @ level 6-7 during the 10km.
THRESHOLD & MOBILITY
Threshold session (AM session)
10 minutes @ level 1-3
5 minute effort @ level 7-8
1 minutes @ level 1 ( or standing rest)
10-15 minutes @ level 2
Mobility (AM session) – Ankles, feet and lower legs.
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.
2.5 hours (150 minutes) @ level 4 on hilly trails
Note: practice working on form and consistent effort up the hills.
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 power 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 🙂