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 3
If possible, do this run on undulating terrain
Intention: Arm position
Having correct arm position when running can help improve your efficiency. For this run, focus on maintaining good arm position by keeping your elbow bent in the 80–100 degree range. Also, aim to keep your elbows close to your sides in the same plane of motion, they will swing to the midline of your body, that’s totally normal, but don’t allow them to swing across the body. Don’t worry if this feels really unnatural at first, just practice it and start to build on incorporating it into your base mile runs, and it will feel more natural in no time.
STRENGTH X HILL STRENGTH
Hill intervals (41 minute session)
15 minutes @ level 1-3
1 minute hill interval @ level 8
1 minute easy down the hill @ level 2-3
10 minutes @ level 3
Note: Find a hill to do these hill efforts on. When doing the effort, focus on running tall with your head, shoulders, hips, and ankles aligned. Try to mimic the gradient of the hill and avoid leaning to far forward.
Strength – Building A1 (41 minutes)
20 minutes @ Level 1-3
with 6 X 30 second strides
Intention: Form – maintaining a tall posture
Many of us spend a lot of time sitting down for work, shoulders rounded forwards and hips flexed. This can result in short, tight hip-flexors and under-active glutes. This can becomes an issue when we try and run as it can make it difficult to maintain the erect posture and adequate hip extension that encourages good form and efficiency and prevents injury… but it can be done! In addition to doing strength and mobility work and yoga, drawing an intentional focus to your posture whilst in the run can help ensure good form is your default running style. So, for this run, we would like you to simply focus on growing tall through the crown of your head, with your ears over your shoulders. If you notice you lose the connection, just reset and try again.
SPEED PLAY & FLOW
Speed Play (AM session)
10 minutes @ level 1-3
8 minute effort @ level 6 (tempo)
4 minutes @ level 2 (easy)
10 minutes @ level 3
This is not a run! During this 30 minute session you can walk, cycle, swim, row, mobility or use a elliptical machine. We want your body moving at a low intensity for an active recovery session.
1:45 (115 minutes) @ level 4