Her Trails 50km

WEEK 7

OBJECTIVE

This week we want you to turn your attention to how you are nourishing and fuelling your body. Preparing for an event and committing to a training plan is a significant time and energy investment. There is a lot going on in your body as it adapts to new movements and training loads. It is important to tune in and ensure that you are underpinning your health and your training with a focus on nourishing nutrition. Understanding what/when/why you are eating - is a vital part of your running journey. It’s important to recognise that nutrition is not just about calories and energy, your food choices have an important role to play in your recovery and can even impact your hormonal balance and mood. There is a lot of information available on nutrition and navigating it all can be confusing, but it doesn’t have to be complicated. Check out the weekly email for some key principles that we would like you to consider 🙂

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

BASE MILES

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.

DAY TWO

STRENGTH X HILL STRENGTH

Hill intervals (41 minute session)

15 minutes @ level 1-3

THEN

1 minute hill interval @ level 8

1 minute easy down the hill @ level 2-3

x 8

THEN

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)

DAY THREE

BASE MILES

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.

DAY FOUR

SPEED PLAY & FLOW

Speed Play (AM session)

10 minutes @ level 1-3

THEN

8 minute effort @ level 6 (tempo)

4 minutes @ level 2 (easy)

x 2

THEN

10 minutes @ level 3

Yoga 

DAY FIVE

ACTIVE RECOVERY

30 minutes

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. 

DAY SIX

LONG RUN

1:45 (115 minutes) @ level 4

 

DAY SEVEN

REST DAY