Her Trails 50km

WEEK 16

OBJECTIVE

Goal setting - Considering process and outcome goals for your event With about a month until your race, you will now have a good understanding of how your training has gone and be in a position to start thinking about what your goals are for the event. Goals are a fantastic way to keep you on track and motivated both in the lead up to and during your event. In fact, your connection to your goals can be what gets you through the hard times. Some people like outcome goals, some feel more comfortable with process goals, both are helpful and it’s often good to make both. So this week is all about getting clear on your goals for your event. You can read a breakdown of some things to consider when planning out your goals in your weekly email.

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

YOGA

DAY TWO

DAY 2 - WEEK 1 STENGTH PHOTO (LANDSCAPE)

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 75 minute @ level 1-3

Strength – This is the last time we will be doing this session, enjoy 🙂

DAY THREE

MODERATE RUN

She-cheetah 16km @ Level 4

OR

Lioness 90 minute @ Level 4

DAY FOUR

STAIR DAY – YAY!

15 min Warm up Level 1-3

8 X 2 min stairs Level 7-8

15 min Cool down Level 3

Focus on glute drive and controlling breath. When you are doing the stair repeats, focus on your exertion, not if you are walking or running. Walking the stairs is totally fine as long as you are working at the required level of perceived exertion.

DAY FIVE

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 75 minute @ level 1-3

Intention: Form – Consider your 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.

DAY SIX

MILE REPEATS

15 min Warm up – Level 3

3 X 1.6km – Level 7-8
2 min standing rest between rep. Aim to keep the time for each rep even.

15 min Cool down – Level 3

DAY SEVEN

LONG RUN

She-cheetah 4-5 hours @ level 2-4 on hilly trails with LONG climbs and stairs.

Lioness 4-5 hours @ level 1-3 on hilly trails with LONG climbs and stairs – power hike the stairs and hills.

Note: Practice with your full race kit and nutrition.