Her Trails 50km

WEEK 17

OBJECTIVE

Your objective for this week is to take a deep dive into your course details. This is the time to really zoom in your awareness and understanding of the course for your chosen event. Getting really familiar with the course now will help you make decisions about your strategy and how you are going to run the race. Where to start? Download maps and course description and if you can, it can be helpful to print them off (on recycled paper of course). Read the description and highlight any key points that you think might be important to remember. Do the same when looking at the map and the elevation chart.

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 – releasing hamstrings

You will need a strap, towel or her trails band for this 16 minute yoga practice.

DAY TWO

SPEED PLAY & STRENGTH

Speed Play – 1 minute efforts

15 minute Warm up @ Level 3

Then

1 minute effort @ Level 8

1 min recovery jog @ Level 3

x 10

Then

15 min Cool down @ level 2-3

Strength – Sharpening Strength (28 minutes)

DAY THREE

BASE MILES

She-cheetah 12km @ Level 1-3

OR

Lioness 75 minute @ level 1-3

Intention: Relax and listen For this run, take time to notice the sights and sounds around you. While listening to music can be beneficial for some runs, working your the practice of mindful running can help you combat negative thoughts and worries in both training and races. So for this run, just tune in to what you are hearing or seeing. If it’s a sound you can follow it for a while, if it’s something you see, you can name and describe it. This run is about building on the work earlier in the week that helps you become a relaxed, happy and mindful runner.

DAY FOUR

TIME TRIAL / BEST EFFORT

15 min Warm up

She-cheetah 5km time trial – Try to do your best time for this distance

OR

Lioness 20 min best effort – see how far you can get in 20 mins

15 min Cool down

DAY FIVE

BASE MILES

She-cheetah 8km @ Level 1-3

OR

Lioness 45 minute @ level 1-3

DAY SIX

THRESHOLD & MOBILITY

Threshold – Mile repeats 

15 minute Warm up @ Level 3

She-cheetah

1.6km (1 mile) rep even pace @ level 7-8

2 minutes standing rest between reps

x 3

Lioness  – If you are feeling fatigued, opt for a non-running active recovery for 30 mins today. If you are feeling good, give this a shot:

1.6km (1 mile) rep even pace @ level 7-8

2 minutes standing rest between reps

x 2

15 minutes Cool down @ Level 3

Note: Aim to improve on last week

Mobility – Chest, shoulders & back (11 minutes) 

DAY SEVEN

LONG RUN

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

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

Note: Practice your full race kit and nutrition.