Her Trails 50km

WEEK 10

OBJECTIVE

Recovery is a process that allows the body to return back to it’s normal equilibrium through a process of repairing, resting and refuelling. During this process, the body is able to adapt to all the training you have done – the energy-producing enzymes in your muscles are restored and increased, proteins, fats and carbohydrate stores are replenished, and your endocrine and immune system is regenerated, and bone density increases. It is not during our training that we build up and get faster and stronger, it is during this recovery phase that the magic happens. The top 2 superheroes of recovery are things we do naturally every day, probably just not as well as what we need to as runners and active women! Check out the weekly to read more about the power of sleep and nutrition as a means to recover!

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 | DAY TWO | DAY THREE | DAY FOUR | DAY FIVE | DAY SIX | DAY SEVEN

DAY ONE

BASE MILES

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.

DAY TWO

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)

DAY THREE

BASE MILES

10km @ Level 1-3

Note: Please complete 6 X 30 second strides @ level 6-7 during the 10km.

DAY FOUR

THRESHOLD & MOBILITY

Threshold session (AM session)

10 minutes @ level 1-3

THEN

5 minute effort @ level 7-8

1 minutes @ level 1 ( or standing rest)

X 5

THEN

10-15 minutes @ level 2

Mobility (AM session) – Ankles, feet and lower legs.

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

2.5 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.

DAY SEVEN

REST DAY 🙂