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]
30 minutes @ Level 1-3
Staying relaxed while running can help you maintain your form and run faster. It is easy to build tension in the body whilst working hard, but this tension can make you less efficient and causes you to slow down. It can feel tempting to push through the tension to go faster, but relaxing your body and resetting can actually be what makes the difference. Here are some things you can consider to help you stay relaxed:
- Unclench your hands, have a gentle curl in your fingers
- Relax your jaw
- Take a deep breath, and exhale forcefully
- Do a mindful exhale and shake your arms out, then reset
- Drop your shoulders down and slightly back, staying relaxed
- Think about keeping a smooth even stride
If this feels like too many things, just pick one or two and focus on those. You can come back to these and work on them throughout your training.
STRONG SPEED & STRENGTH
AM Strong speed:
10 minutes @ level 2-3
20 min hilly fartlek
@ Level 4 on flats
@ level 7 on up hills
10 min @ level 2-3
Note: The strong speed session should be completed before Strength. We suggest to have a 4-6 hour break between sessions.
PM Strength: Building Strength (session B1)
20 minutes @ Level 1-3
Intention: Controlled breath
Learning to control your breath while running can help you run faster, longer and much more comfortably. During this session, focus on finding a breathing pattern that works for you, that matches the intensity of your run. It can be helpful to synchronize your breathing to your running pace. Think of each step as a “beat” and then decide how many beats each inhale and exhale should be. This varies between people, so just draw attention to it today and see of you can become aware of what works (or doesn’t work) for you.
Some other considerations that will help you understand your breath and control it:
- Breathing through your mouth will allow you to get air in faster
- Breathe down into your belly instead of expanding your chest (diaphragmatic breathing)
- Don’t hold your breathe
NOTE: Today you have an option to complete a active recovery session (easy walk, swim or bike ride) instead of running.
SPEED & FLOW
10 minute @ level 2
10 minutes @ level 4
5 minutes @ level 5
5 minutes @ level 6
5 minutes @ level 7
10 minutes @ level 3
Note: A progression run starts slow, gradually increases speed/pace, and then ends easy. The purpose of this session is to build speed, increase endurance and understand how to play with your levels (pace, PE, HR).
These exercises help retain mobility and flexibility in the hamstrings and quadriceps.
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.
1hr 45min (115 minutes)
20 minutes @ level 2
30 minutes @ level 3
40 minutes @ level 4
25 minutes @ level 2
Note: Find a new trail for this play day! 🙂