UTA 50km and 100km

WEEK 4

OBJECTIVE

Your objective this week is to identify WHAT habits will support you in your training and how you can incrementally build them. When we set a big goal like a race, it is often motivation that fuels us to sign up and indeed to get started with a program. Motivation is important and powerful, but unfortunately, it doesn’t last. When working towards any goal, it is really important to develop an effective system that is underpinned by your daily habits. After all, it is our habits that stick around long after motivation has left us and that determines our consistency and our results! When you begin to work on new habits, the very first thing we encourage you to do is (i) identify yourself as an athlete, because you are! Author of Atomic Habits, James Clear explains that "the key to building lasting habits is focusing on creating a new identity first. Your current behaviours are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously)." Other habits could include: consistent sleep and wake up times, preparing your protein to consume right after your training, placing your foam roller next to your bed so you can roll out before going to bed. Incorporating one habit per week is better than trying to tackle all of them at once.

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

Base Mile Run

20 minutes @  Level 1-3

Intention for today’s run is Play

When we are running to a program and working towards a goal, things can start to feel serious. There is loads to remember and take in and you may find yourself disconnecting from the joy and playfulness you once found in your running – we don’t want that! Ensuring you stay connected to your love of running through joy and play is key to maintaining your enthusiasm and commitment. So, this run is about re-connecting to the child within! If you can, find a fun trail and tune in to your playfulness. Smile, bounce, jump in the muddy puddles and most importantly have fun!

DAY TWO

Strength

This is the final time you will complete this session – Let’s master it!!

DAY THREE

Base Mile Run

30 minutes @ Level 1-3

Intention for todays session is to consider the role of Mantras

‘Mantra’ is a Sanskrit word that literally translates to “instrument for thinking“.  It is a word or a phrase that, when repeated, helps you to reorient your mind to focus on something intentionally. In running, using a mantra gives your mind something to focus on, and it gives it a break from your thoughts. This can be especially helpful when you are hitting hard times and experience intrusive thoughts such as ‘I am so tired’ or ‘I can’t do this’.

For this run, start to think about some running mantras that might help you, both in training and in racing. Some things to consider when developing your mantras are:

  • Make it emotive, something positive and meaningful for you
  • Focus your mantra around the state which you are trying to achieve, not the struggle which you are trying to overcome. For example, if you are feeling tired on your run, you may chose a simple mantra like ‘I am strong’.

A helpful thing to do is to write down your mantras in a journal or a safe place after your run, and if you like, you could even share them in our Her Trails Facebook group.

DAY FOUR

Hip Mobility

The 13 minute practice to help increase your hip range of motion.

DAY FIVE

ACTIVE RECOVERY

20 minutes @ Level 1-3

You can substitute this run for cycling, swimming, rowing or elliptical machines. We just want your body moving at a low intensity for an active recovery session.

NOTES: Active recovery sessions are great after strenuous workouts. In fact they are often considered more beneficial than inactivity, resting completely, or sitting. The purposes is to keep blood flowing throughout the body that allows the muscles to recover and therefore rebuild from intense physical activity. We preference complete rest over an active recovery session if you are injured or are in a lot of pain.

 

 

 

DAY SIX

LONG RUN

90 minutes @ Level 1-3 (undulating trail)

Reminder – post run maintenance: includes cooling down, foam rolling & stretching (aim to do do 60 sec of calf drops per each side x 3)

 

DAY SEVEN

REST DAY