Phase 1B Low Hormonal (Follicular)

OBJECTIVE

This phase of your cycle hits approximately on day 7-14 from the start of menstruation. You are still in your Low Hormonal Phase (specifically known as the follicular phase). In this phase we are still working on optimizing your high intensity sessions - however the focus changes slightly. During this time, take advantage of your body's ability to endure top-end speed, plyometrics, and tempo intervals. We will still be working with two HARD days back-to-back followed by a 24-36 hour easy/recovery period. You will self determine what specific timeframe you need for recovery (between 24 - 36 hours) based on how fresh you feel in the legs and body. E.g. some people may wake up after a recovery day and still feel heaviness in the legs - in this case you would take an easy morning and do your next session in the late afternoon. This is an opportunity for you to listen to your body and tailor the program to suit your needs. There are no wins gained in this phase by pushing through fatigue. We want to optimise every session and hit them hard!! Further information: Ovulation is the release of an egg from your ovary, into your fallopian tube. It spans over a few days and is typically 14 days before your period. Phase 2A High Hormonal (luteal phase) - does not start until you ovulate. If you are unsure when you ovulate, you can gain insight by using an app such as clue or with an ovulation kit test. If your follicular phase goes for longer than 14 days, please repeat sessions from phase 1A (the previous 6 days of programming) until you ovulate.

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

THRESHOLD RUN

10 minute warm-up @ level 2-3

3 minutes @ level 6-7

3 minutes @ level 3

5 rounds

10 minutes cool down

For this session, we would like you to find a hilly route, ideally doing the 3 minutes efforts on a slight incline.

What is a threshold run?

Speed runs consisting of intervals or steady state done above lactate threshold, or in the anaerobic zone. These runs strengthen the cardio-respiratory system, increase your threshold and strengthen your metabolic ability to buffer lactate in the bloodstream. These workouts are also taxing to the adrenal system so you want to make sure you limit the amount of training in this zone to twice per week. Bottom line: these workouts are fast and will make you a better all around runner no matter what distance you are training for.

DAY TWO

DAY 2 - WEEK 1 STENGTH PHOTO (LANDSCAPE)

POWER & PLYO

DAY THREE

BASE MILE RUN

40 minutes @ Level 3

Please take note that this run is an easy recovery run, level 3 is one level above walking!!

DAY FOUR

SPEED PLAY

10 minute warm up @ level 2

then

40 seconds @ level 8-9

20 seconds @ level 3

15 rounds

10 minutes cool down

DAY FIVE

STRENGTH

Please find all of the below moves in the Her Trails movement library 🙂

Mobility

Worlds Greatest stretch
Cat daddy
Down dog
Hover to down dog

Activation

10 x 1

Glute bridge

Dead bug

Single leg Glute bridge

Dead bug

Superset :

12 reps x 3 sets of all supersets. 60 seconds rest between sets.

A1 Sliding lateral lunge

A2 Isolation lunge to press

*60 second rest after A1 & A2

B1 Straight leg Deadlift

B2 Broad jump

*60 second rest after B1 & B2

C1 High plank (60 seconds)

C2 sit up press

*60 second rest after C1 & C2

Cool down

5- 10 minute stretch

DAY SIX

MOBILITY

DAY SEVEN

LONG RUN

80 minute progression run

20 minutes @ level 3

20 minutes @ level 5

20 minutes @ level 6