Find a flat course Go run as fast as you can at the most constant pace you can for 30 minutes. OR run on the track in a similar way. You MUST use a heart rate monitor and device to record your HR
How to input your results into Training Peaks
From this Test you need TWO results:
a) Your average HR for the last 20 minutes of that run which equals threshold HR, THR in our sessions - For YOU TO INPUT into Training Peaks before starting programme
c) Your average pace for the the full 30 minutes [threshold pace] - For YOU TO INPUT into Training Peaks before starting programme
This test is IMPORTANT as ALL your sessions will then be personalised to your level of fitness and will automatically update as you get fitter to stay challenging! Use the result above in the spreadsheet under the paperclip top right to establish your correct effort levels.
If you are familiar with recording this data and finding the results that's great. For those of you who are not so skilled a simple way to calculate these figures for input into Training Peaks is to simply set your device to record at the start of the 30 minute run. Stop it at the end. Upload to your normal online device website which will send the results to Training Peaks
Click on your session in Training Peaks
a) click 'analyze' or the two diagonal arrows top right of the session box in the middle of your screen, you'll notice performance stats in the box on the right, and a big graph on the left box
b) navigate to that graph - ensure that its showing time as its main axis
c) select the full 30 minutes of the proper test you want to if you included your warm up in the session recorded, and the last 20 minutes of that test by clicking and holding your mouse button and dragging
d) the statistics will change for the period you just selected in the right box, use the average pace and average HR scores to put into your zone setting
TRAINING PEAKS INPUTS
a) click on your name or account
b) navigate to 'Zones'
c) top of page under 'Heart' you'll see zones
d) input your b) result above into the box marked
'Threshold' and if you wish your max and resting heart rate if known' Use Joe Friel for running as the calculation method.
e) Save the result and you're good to go, all your sessions will auto calculate and update automatically
HOW TO VIDEO
Find a 7-14% hill
8–16 x 45-second repeats up, recover on the way down, intensity given in blue chart detail above
Complete a long distance run at your 70.3 | Half pace. For the last 4K gradually increase your pace until you are running at threshold HR or pace for the last 2k or as long as you can hold
Warm up thoroughly using dynamic movements then
5 x 1k repeats (400m jog/walk rest interval), 1, 3 and 5 at 1k race pace, 2 and 4 at mile 1500m/1600m race pace
Print the attachment, save and do! Try and do these once or twice a week, they'll help you get stronger, the more you do the better.
Don't overdo it, but pick a challenging few exercises and stick to it
AND you can watch the below too:
For some video instruction simply click on the following, incorporate into your routine especially during the September to March period
Hip Piriformis (deep hip muscles)
Hip Glute Med (support the stance and assist a strong run0
Runner Touch (good all around glutes)
Hot Salsa, lunge. Glutes Hamstrings
10k to 15k time trial on rolling hills. We focus on finishing faster than our average pace. It is critical not to slow down during this type of workout, so you may have to start out slower than you think you should.