WEEK 13

BASE MILES

45-60 minutes @ level 2-3

Intention: Relax

On this run, we want you to be mindful of where you are holding tension unnecessarily and work on letting those parts of you relax. When we can relax on the run, we can bring our breath and heart rate under control and move more enjoyably and efficiently. Tension might be in your body or mind, or both, just notice where you hold it and see if you can let go a little. Some helpful cues to relax on the run can be:
* Shake out your arms
* Drop your shoulders
* Smile 🙂
* Take a few deep nasal breaths and sigh when you breathe out

SPEED PLAY & STRENGTH

Stair Speed Play

15 minutes @ level 2-3

2 minute stair effort @ level 7-8

x 6

THEN

10 minutes @ level 3

Note: Focus on posture and even effort. Try to hit the same point on the hill/stairs every effort.

Strength 

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 75 minute @ level 1-3

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.

SPEED & FLOW

Speed session

10 minutes @ level 2-3

20 min hilly fartlek

@ Level 4 on flats

@ level 8 on up hills

THEN

10 min @ level 2-3

About Fartlek
Fartlek, a Swedish term for “speed play” is a form of interval training involving continuous activity with randomised short bursts of high intensity efforts. Unlike intervals, where you stop or walk for recovery, Fartlek is continuous running with varying paces, blending endurance with speed. The randomised nature of Fartlek training is designed to continuously shock and stress the body systems, providing both physical and mental gains. So for the session above, your higher intensity effort in the run will be up the hills (level 7 effort) and the flats and downs will be lower intensity (level 4) but not ‘easy’.

Yoga – 10 minutes

BASE MILES

She-cheetah 8km @ level 2-3

Lioness 60 minutes @ level 2-3

LONG RUN

UTA 50

She-cheetah 3 hours @ level 3-4 on hilly trails with stairs

Lioness 3.5 hours @ level 1-3 on hilly trails – Power hiking all the climbs.

UTA 100

She-cheetah 4 hours @ level 3-4 on hilly trails with stairs

Lioness 4.5 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 Lioness. You will select your training group based on how you aim to race UTA 50km or 100km. Below is a detailed description of both groups.

She-cheetah

50km: Your goal is to run most of the course except the stairs/steep inclines.

100km: Aiming to mostly run (running 65-80%)

Lioness

Here you will be aiming to walk 50% (or more) of the course.

REST DAY 🙂