This 10 week plan is devised to get you ready to run 21km in a trail environment. It includes advice on the best ways to warm up prior to a long run, gives tips on recovery strategies and nutrition and suggests stretches. Ideally you'd include some yoga and pilates in your week which will benefit your muscles, extend range of movement and strengthen core, protecting yourself from injuries. I hope you get a lot out of this plan but please let me know if you have any queries along the way and I'll be happy to help you. Go run & have fun :) Chris
If you're feeling strong pick up the pace a bit on this run and include a 1km effort at a pace quicker than normal. Do this when you're fully warmed up and feeling strong. Then continue to run at your normal pace.
In order to help you to train effectively and have a good indicator of your running fitness its really important to test your Running Speed Lactate Threshold (RSLT). This is the speed above which lactate begins to accumulate very quickly in your blood. Once you know your threshold you can perform high quality workouts at specific intensities which are faster than your RSLT to stress the system and help your improve your speed.
For this run your target total should be around 8km including warm up. You'll need to wear a heart rate (HR) strap too.
Start with a good warm up on a day when you're feeling happy and recovered. Gradually build your speed to a pace that you think you can hold for 30mins. Your pace may go up and down a bit as long as you're working at your best intensity for the 30mins. We'll look at your HR and pace over the 30mins and keep track of this over time.
Include a cool down and recover as routine.
Pick up the pace for this run and do some efforts above threshold
Warm up - start with 15mins easy running. Then find a space to focus on technique and warm up your muscles. Note: to dynamically warm up muscles you should only stretch the muscle for an instant, then work on the next leg.
Include arm rotations to mobilise shoulders, dynamically stretch hamstrings, hip flexors and other tight muscles. Include some skipping, jumping on the spot and high knees. To finish: imagine you have to run over hot coals slowly for 20m! Keep your footwork light, knees high and fast cadence to minimise contact time. When you get to the end of the 'coal', run out for 50m at high cadence. Repeat 5 times.
The reason for this last bit: forward motion is provided by 50% ankle elasticity!
Warming up properly helps forward motion as follows:
Hip power = 35%
Knee = 15%
Steady state, fun run 9.5km.
Stretch well afterwards and eat/drink something within 20mins of stopping to optimise recovery. A recovery shake, glass of milk, smoothie etc is perfect. something that will get into your bloodstream quickly and have some protein in it.
Ace, week 2 done :)
Easy conditioning run today. Good to build up some base fitness in Z2-3