Base – Maintain: Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run
Build: Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing
• 20 minute warm-up & Cool down – 1 to 2 minutes at 15 km to marathon pace
• 60 to 90 minute run with 4 to 6 x 50 meter strides
Peak-Sharpen: Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace
• 20 minutes warm-up & cool-down/ 5 km dress rehearsal – 10 km pace or fastest pace that you can maintain for 5 km
• 20 minutes warm-up & cool-down/ 20 to 30 at 10 km pace effort , or fastest pace that you can maintain for 20 to 30 minutes
* Above sessions can take place on road, trail or track
A repeat of last week. Or, a run of your choice.
Base – Maintain: Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.
* 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
* 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
* Get out there for a run! 45 to 60 minutes on a flat to moderate surface
* 60 to 90-minute run if you are currently running over 60 minutes for your longest run
Build: Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing
* 20 minute warm-up & Cool down – 20 to 40 minutes harder effort at 15 km to marathon pace
* 60 to 90 minute run with 4 to 6 x 50m strides
Peak – Sharpen : Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace
* 20 minutes warm-up & cool-down/ 2 to 3 x 15 minutes at 10 km to marathon pace (current pace that you can maintain, talking is lightly labored)
* Above sessions can take place on rod, trail or track
Base – Maintain:
Usually an easy talk pace. Maintain a consistent volume and frequency prior to BUILD.
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run
Build:
Increasing distance. What is your goal? 5 km, 10km, 1/2 Marathon. Marathon….?? Work on pacing
• 20 minute warm-up & Cool down – 20 to 40 minutes harder effort at 15 km to marathon pace
• 60 to 90 minute run with 4 to 6 x 50m strides
Peak-Sharpen:
Maximum effort in speed and tempo. Maximum build in endurance. Know your goal pace
• 20 minutes warm-up & cool-down/ 2 to 3 x 15 minutes at 10 km to marathon pace (current pace that you can maintain, talking is lightly labored)
* Above sessions can take place on rod, trail or track
Note: If meeting at 8 am at the front Sportsplex parking on Chesterfield, please wear your Ceevacs colours. We would like to take a few photos for our website
Base -Maintain:
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run
Build:
• 20 minute warm-up & Cool down – 6 to 10 x 1 minute hills / recovery down
• 60 to 90 minute run with 4 to 6 x 50 to 100 meter strides in middle of run/ full recovery between
Peak-Sharpen:
• 20 minutes warm-up & cool-down/ 2 to 4 x 1 mile (4 laps) meters (2 laps of the track) at 10 km down to 5 km pace / 400 meters recovery or half the time of the mile for recovery/ 20 minutes cool-down
• By time on-road or trail: 20 minutes warm-up & cool-down time for mile pace for 10 km to 15 km ace effort / 3 to 4 minute recovery
Base -Maintain:
• 45 to 60 minutes with 4 to 6 times 50 meters to 100-meter strides worded into the middle of the run
• 45 to 60 minutes of hilly run. Run smooth and steady up the hill. A quicker leg turn-over, recover and run easily in between hills
• Get out there for a run! 45 to 60 minutes on a flat to moderate surface
• 60 to 90-minute run if you are currently running over 60 minutes for your longest run
Build:
• 20 minute warm-up & Cool down – 1 X 6 km (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace)/ 4 min recovery between
• 20 minute warm-up & Cool down – 2 X 3 km repeat (start with what you know that you can do – recommend marathon pace down to 1/2 marathon pace )/ 2 minute to 4 minute recovery between
• The same workout above by time: 20 minutes warm-up & cool-down/ time that you run 6 km or 3 km at marathon pace down to 1/2 ma
• 90 minute run
Peak-Sharpen:
• 20 minutes warm-up & cool-down/ 4 to 6 to 8 x 800 meters (2 laps of the track) at 10 km down to 5 km pace / 200 metres to 400 meters recovery/ 20 minutes cool-down
• By time on-road or trail: 20 minutes warm-up & cool-down time for 2 laps at 10 km down to 5 km pace effort / 3 to 4 minute recovery