This session will help you learn the feel of different efforts/ running paces. You will be preparing yourself to run mostly in the easy endurance zone, with the occasional hard effort. Do not run much of your training in the tempo zone, or you risk excessive fatigue and injury in the preparation for your 50k race.
Steady run in your base endurance zone. Focus on low impact through the feet - what do you need to do to be light and quiet. Use a treadmill for enhanced feedback of ground impact if needed. Be a Ninja!
Steady run in your base endurance zone. Try a breathing technique 3:2 (3 foot strikes to breathe in - 2 foot strides to breathe out) or 4:3 or 3:4 This way you are alternating which foot hits the ground as you start to breathe in and then start to breathe out. This balances the stress on each limb as the activation of the diaphragm as you initiate a breathe helps stabilise the leg. If you always time your breathing to a dominant leg then you run the risk of over stressing the opposite leg.
You can use this breathing technique to help you focus and stay present during your long runs and racing.
6miles with 4x 0.5mile hard - 0.25mile easy jog
Steady endurance run of 13miles.
See the following link:
Warrior lunge with rotation - 10 reps each side
Bum shuffle - 20reps forward/back
Active pigeon pose - 10reps each leg
Burpees - 15 reps
Frogger - 10reps forward/back
Frog bridge - 15 reps
Donkey kick with rotation - 8 reps each leg
Reverse side clam - 12 reps each leg
Single leg RDL with a twist - 8 reps each leg
Standing hurdle drill - 5 forward/5 back each leg
Lateral jump - 20 reps