Her Trails 50km

WEEK 14

OBJECTIVE

Support Crew - Whilst normally a 50km race, such as the UTA50, does not allow support crews on race day, having a support crew in the lead up to the race and at the finish line is really important. Even though running is a solo endeavour, by now, we are sure you are realising that the journey to the startline is not one we do alone. Gathering support for before and after the race Here are some tips to use with family or loved ones as you start to train more in the lead up to your race; (1) Give them the details! Make sure this important milestone in in everyone’s calendar (2)Share your training schedule with them and if you have competing obligations, see if you can negotiate more support for this short period of time to assist you in your goal (3) Share the highs and lows of training with your people, when they understand what you are going through, they will be more able to offer support (4) Express your desired expectations of them on race day and clarify if this is possible. Eg, are they driving you? Do you want them at the finish? What should they have ready for you? Will you want them to spectate on course if possible? Ensure they have what they need to support you on the day (5) Be grateful for their support and don’t feel guilty, we all support each other to try and achieve our goals and it’s ok that this is important to you.

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

YOGA – 10 minutes

DAY TWO

SPEED PLAY & STRENGTH

Hills

15 minutes warm-up @ level 2-3

2 x 10 minute* hill effort @ level 5, recover on the way back down

*if you don’t have access to a 10min hill, split it up – eg. 4 x 5 min hill repeats.

THEN

10 minutes cool-down @ level 3

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

Strength 

DAY THREE

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 75 minute @ level 1-3

DAY FOUR

THRESHOLD & MOBILITY

Threshold session (AM session) – 43 min session

15 minutes @ level 2-3

THEN

Small Pyramid –  1min/2min/3min/3min/2min/1min (with 1 min easy between efforts).

1 minute @ level 8 / 1 minute @ level 2

2 minutes @ level 8 / 1 minute @ level 2

3 minute @ level 8 / 1 minute @ level 2

3 minute @ level 8 / 1 minute @ level 2

2 minutes @ level 8 / 1 minute @ level 2

1 minute @ level 8 / 1 minute @ level 2

THEN

10 minutes @ level 2-3

Note: Stay relaxed and maintain good running technique 🙂

Mobility – full body

DAY FIVE

ACTIVE RECOVERY OR REST DAY

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

BIG BASE MILE RUN

She-cheetah 15km @ Level 4

or

Lionesses 90 minutes @ Level 4

Intention: lightness
Being light on your feet when you run can help prevent injury, improve performance and is more enjoyable. We put 2-3 times our bodyweight through our feet when we run (up to 7 times when we sprint) so getting light on our feet can make all the difference. For this run, we would love you to notice the sound of your footsteps, and tune in for about a minute or 2. Then see if you can make some adjustments to make the sound quieter. To do this you might naturally start running more on your mid or forefoot. If this feels very foreign to you, just hold it for a few minutes then return to your natural gait. Continue to dive in and out of this practice throughout your run and see if you can extend the time you are moving with lightness.

DAY SEVEN

LONG RUN

UTA 50KM

She-cheetah 3.5 hours @ level 2-4 on hilly trails with stairs. Please practice race nutrition.

Lioness 4 hours @ level 1-3 on hilly trails – Power hiking all the climbs. Please practice race nutrition.

UTA 100KM 

She-cheetah 4 hours @ level 2-4 on hilly trails with stairs. Please practice race nutrition.

Lioness 6 hours @ level 1-3 on hilly trails – Power hiking all the climbs. Please practice race nutrition.

Note: we have NOW separated the long runs into She-cheetah and Lioness within your race distance. 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.

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.