The time has come to officially announce some changes that will be happening to our training for the spring and summer ’17! The motivation for these changes is to provide more options that work in combination with each other to maximize each individual’s training while also enhancing how we work as a team.
As always, these sessions are as custom as we can make them in a group training setting, but always make sure you have a general idea of what is right for you and your training. At H+P, we always want to keep things affordable, accessible to all, and laced (intended) with a variety of options- group training is the best way to do that. If you ever feel you require more guidance, there is always the option for our personalized coaching and strength training.
Let’s keep driving forward the highest level of performance possible! Here’s the plan (locations will be announced as needed):
6:30pm- Interval Sessions (stays the same, with Coach Sean)
~7:45pm- Muscle Mondays with Kayla
6:00AM- Track Workout (stays the same, with Coach Sean)
6:30PM- Brick Workout (no longer coupled with the interval run, with team of coaches)
6:00AM- Swim with Emily
7:00PM- Recovery Run and drills (option to help run with/pace the PM interval run)
7:00PM- Interval run (Replacing Wednesday PM, with Coach Gill)
7:00pm- Beginner and “Slower” Runners
9:00AM- Long Run (stays the same, with Coach Sean)
How to H+P in 2017
Some brief explanations about the changes:
Kayla’s Strength Class- The one on Monday night will be free, and will replace the one that she was doing on Thursdays. We will be taking advantage of an outdoor space (so there is no limit on numbers)!
Wednesday and Thursday Nights- With the growth of the club and how busy Coach Sean’s practice has become, he will be delegating the coaching duties for these nights. Do not fret, he will be sending a detailed plan to the coaches at the beginning of each week along with explanations as to why we are doing each workout- you can still 100% blame Coach Sean for everything, and he will pop in as much as possible.
Beginner/ Slower Run Session- We have so many runners that consider themselves slow, or don’t know how to get started- but you never seem to all show up together! We want to keep striving to build this part of the H+P community and make sure you all feel welcome. These sessions will also be great for those coming back from injury too. The goal is to get you feeling comfortable and healthy enough for the full H+P workouts ASAP.
Thursday PM Intervals + Recovery Run- For those of you who do the quality workout Wednesday mornings, this is a great time to add mileage and form drills. Looking for added motivation? Help pace a slower friend through their workout OR run with the beginner group!
So there you have it! Unsure of how one might use all of these workouts? Let’s look at some possible examples:
Scenario #1: The Hardcore Runner
Comes for: Monday PM intervals and hills, Wednesday AM track work, Thursday PM recovery run, Saturday AM LR
Skips: Strength work (does at home), brick workouts, swimming
At Home: 2-4 more runs, 3-4 strength sessions/week
Scenario #2: The Hardcore Ironman Athlete
Comes for: Wednesday AM Track, Wednesday PM Brick, Thursday AM Swim, Saturday AM LR
Skips: Monday (tired from massive training weekend, does not require 2 speed sessions), Thursday PM (doing a bike workout)
At Home: 2-3 more swims, 1-3 more easy runs, 2-4 more rides including one massive one on Sunday
Scenario #3: The Sprint Triathlete
Comes for: Monday PM intervals + strength, Wednesday PM Brick, Thursday AM Swim, Saturday AM LR
Skips: Wednesday AM Track (the brick is too important to be tired for), Thursday PM recovery run (not enough time, wants to avoid burnout)
At Home: 1-2 more swims, 2-3 more easy runs, 2-3 more rides
Scenario #4: Mike Hewitson
Comes for: Socials
At Home: Frisbee 1x/week
Scenario #5: The Busy Runner
Comes for: Wednesday AM Track, Saturday AM LR
Skips: Everything else- just too busy to commit
At Home: 3-5 other runs, including 1 additional solo quality session
So there you have it! Just some ideas of how to use the new schedule! If you have any questions, let us know. Onwards to being faster than ever in 2017!