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]
45 minutes @ level 2-3
Intention: Form focus – revisit your focus on hips.
- Cue: Neutral and stable hips will allow your leg to fully extend behind you so that it can pull forward into the next stride, it will increase your power and help protect you from injury, so this is what we are going to begin working towards achieving. For this run, focus on keeping your hips high and forward. Holding your hips up and forwards as you run will help engage your glutes and will bring your centre of mass closer to over the landing foot as you strike the ground. It will also result in a lighter and quicker contact-time and slightly increased cadence (stride frequency) as you reduce any tendency you may have had to over stride.
SPEED PLAY & STRENGTH
Stair Speed Play
15 minutes @ level 2-3
2 minute stair effort @ level 7-8
10 minutes @ level 3
Note: Focus on posture and even effort. Try to hit the same point on the hill/stairs every effort.
12km @ Level 1-3
1 hour @ level 1-3
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, then compare it to Week 5’s time trial.
(2) PM SESSION: YOGA – Balance
ACTIVE RECOVERY OR REST DAY
This is not a run! During this 30 minute session you can walk, cycle, swim, row or use a elliptical machine. We want your body moving at a low intensity for an active recovery session.
She-cheetah 2hr 45mins @ level 3-4 on hilly trails with stairs
Lionesses 3.5 hours @ level 1-3 on hilly trails – Power hiking all the climbs
Note: we have separated the long runs into two groups, She-cheetah and Lionesses. You will selected your training group based on how you aim to race UTA 50km or 100km. Below is a detailed description of both groups.
50km: Your goal is to run most of the course except the stairs/steep inclines.
100km: Aiming to mostly run (running 65-80%)
Here you will be aiming to walk 50% (or more) of the course.
REST DAY 🙂