Phase 1A Low Hormonal (Menstrual- Follicular)

OBJECTIVE

Welcome to the Her Trails Training Cycle Program. This unique program for HER is designed to connect & optimise your training with your female physiology - which helps you train with your menstrual cycle. This program will be broken into two phases, with 4 components. Phase 1 will be your low hormonal phase and Phase 2 will be your high hormonal phase. Assuming your cycle is around 28 days ('normal' cycle) we break the cycle into two 14 day phases, the low hormonal phase (day 1-14) and high hormonal phase (day 15-28). * Day 1 of your cycle is when menstrual bleeding starts - specifically proper bleeding over spot bleeding. * High hormonal aligns with the peak of your ovulation To start this program the main question you need to understand is HOW LONG IS YOUR CYCLE? We use this answer to determine the length of your low hormonal phase - which then impacts how you train, how you recover and what nutritional needs you have. If you need help figuring this out, or if you are peri menopausal/menopausal, we are happy to schedule a 1:1 consult to assist you. To be more specific, we have also divided your low hormonal phase into 2 parts - 1A (day 1 - 7 of your cycle) and 1B (day 8 - 14). The objective of Phase 1A is to focus on optimizing your high intensity sessions. During this time you can take advantage of your body's ability to endure new stimuli, Vo2 Max sessions, and top end (high intensity) intervals. You will notice that we have two HARD days back to back followed by a 24-36 hour easy/recovery period. We do this so you can really maximize this time and get four-to-five high-intensity sessions in. You will need: trail shoes, yoga mat, sliders, dumbbells (and we always encourage you to roll out with a foam roller whenever you get the chance)

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

SPEED PLAY

10-15 MINUTE WARM UP

30 SECONDS ย @ LEVEL 9

30 SECONDS @ LEVEL 2ย 

FOR 20-30 MINUTES

10 MINUTE COOL DOWN

NOTE: We will be repeating this for 20-30 minutes โ€“ letโ€™s see how many repeats you can do.

DAY TWO

Strength

Superset strength session with Coach Bec. Please grab your sliders, dumbbells, and water bottle – LET’S GO!!

Note: If you haven’t completed a strength session recently, please do this without weights for the first round ๐Ÿ™‚

 

DAY THREE

Mobility + Easy miles

EASY MILES

20-30 minutes @ level 3

then

MOBILITY (12 MINUTES)

DAY FOUR

VO2 MAX INTERVALS (5 MINUTE REPEATS)

10 MINUTE WARM UP @ LEVEL 2

5 MINUTE EFFORT @ LEVEL 8

4 MINUTES EASY @ LEVEL 2ย 

4 ROUNDS

10 MINUTE COOL DOWN

Note: Interval training is the best way to train your lungs to work efficiently.

 

DAY FIVE

HIIT SESSION

If you need to regress this session, please do this HIIT session without the band ๐Ÿ™‚

DAY SIX

Run (Easy)

60 MINUTE LONG RUN @ LEVEL 3

DAY SEVEN

REST DAY ๐Ÿ™‚