RUN WORKOUTS - Week beginning Jan 24th.
Wednesday, 6pm & Saturday 8:30am
Please see rules here. Attend at your own risk.
We'll have a mainly threshold/tempo type work for the next few weeks including plenty of progressive runs. Some folks are preparing for the First Half in Vancouver (Feb 13th) so this training will be good for that, and many other goals. For newer runners, just being out running will improve you - focus on enjoying the workout,, good running form & practicing pacing so you can complete the reps as evenly as possible. All runs begin/end with an easy paced & social 15 mins warm-up/cooldown. Total workout time normally 60-75 mins.
- Wednesday, 2 sets of (8mins/4 mins/2 mins with 2 mins easy) (headlamp required)
- Saturday, 20 mins tempo/4 mins easy/5 x 2 mins hard. 2 mins easy
- Threshold effort is a 'comfortably hard' effort - conversation is not possible. If in a race scenario, it's the effort you could sustain for approx 1 hour, so somewhere between half marathon & 10k effort for most
- Hard effort is a level up, so more like 5K to 10K race effort
- Tempo is a generic term for faster running paces; how fast can be dictated by the nature of the workout, considering the repeat frequency, length & rest type/duration, weather/footing conditions
Workouts
Workouts should begin & end with an easy paced warm-up & cool-down, normally 15-20 minutes.
Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods. Use the first one to find your rhythm. Always stay in control - if you feel out of control, turn it down a notch, if too easy, take it up a notch. At the end you should feel like you could have completed one more repeat if you had to. Don't get hung up on a particular pace, try to feel.
Note: Continued research in the area of training intensity suggests good gains in fitness by keeping hard days hard and easy days easy.
Recovery
If you are feeling really fatigued on any particular day, this is a good sign that your body needs more recovery before it is ready to tackle another challenging workout. Simply replace your workout for the day with a recovery workout or rest day. If injured, ill, or experiencing excess fatigue, don’t do the workout.
Otherwise, do the workouts as scheduled and make adjustments in paces (e.g., increases, decreases) within and across workouts to maximize each workout.
Workouts should begin & end with an easy paced warm-up & cool-down, normally 15-20 minutes.
Complete the interval workouts as fast as comfortably possible considering the length of reps, number of reps, and recovery periods. Use the first one to find your rhythm. Always stay in control - if you feel out of control, turn it down a notch, if too easy, take it up a notch. At the end you should feel like you could have completed one more repeat if you had to. Don't get hung up on a particular pace, try to feel.
Note: Continued research in the area of training intensity suggests good gains in fitness by keeping hard days hard and easy days easy.
Recovery
If you are feeling really fatigued on any particular day, this is a good sign that your body needs more recovery before it is ready to tackle another challenging workout. Simply replace your workout for the day with a recovery workout or rest day. If injured, ill, or experiencing excess fatigue, don’t do the workout.
Otherwise, do the workouts as scheduled and make adjustments in paces (e.g., increases, decreases) within and across workouts to maximize each workout.
- Regardless of program, aim to take one day off a week. Have the courage to rest.
- On your single off-days and extended breaks from training, truly dis-connect from your training.
- Unplug both physically and mentally; engage in activities that you find relaxing and restorative.
Custom Run Programs
Have a specific goal race in mind? Want a custom plan get you there? We can help. Choose the required option below, checkout & we'll email you a questionnaire. We'll design a plan that'll progressively get you ready for your race, take in any minor races, vacations etc along the way., we'll email within 7 days. Prices include discounted Fast Trax gear and shop discount at 15% for duration of program on most items.
- For 8 - 11 week program. Examples: 5-10K, half or full marathon specificity with a good base
- For 12 – 16 week program. Examples: half, full marathon or 50K program, 50M or greater specificity with a good base
- For 17 – 24 week program. Examples: returning from downtime, new runners, >=50M program