Tuesday, June 16 , 2020 Training
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