Before we get into training, let’s check out the results from the COVID LR challenge #2!
On the women’s side, Candice took the win in 8:48. Gillian was second in 9:16, while Kayla was 3rd in 9:37!
A massive congrats to Brendan for taking the W in this week’s COVID challenge, edging Sean by 4s! Jon Redfearn took down Greg C by 3s for 3rd OA. Props to Jordan for going out for a round 2 on Sunday to take down his lifetime rival Nick Burt. Jordan ended 2s out of 4th place!
On the masters side, Denis took the win with an epic 9:19. Holger chased hard, finishing second just 5s behind him! Julie Philips was the top masters female, running 9:46. Julie also gets the prize for recording the highest average HR of 184! Tyler took the HR for men with a 169 average. Extra props to David Wan for actually finishing it this week!
TRAINING THIS WEEK
At this point, running solo and away from others still seems to be ok- but we’re watching policy recommendations closely and may modify this plan if further restrictions are placed upon us!
Here’s your week team! Remember to post, tag us, tag your friends, post in our Facebook group…all of this helps to keep us connected and motivated. Also remember that this is a semi-custom plan, so modify it as you see fit based on where you are. Review our general principles for this period of time HERE.
** Do on HILLY terrain
15-25 minutes WU shuffle
3-4 sets of:
3 minutes @ 10K effort, 1 minute easy, 2 minutes @ 5K effort +
3 minutes easy in between sets
3-5×40-90s HARD hill repeats, recovery back down the hill
10-20 minutes CD
** FLAT terrain. This is the day to hit paces. Technically tracks are closed so hit the road for this!
15-25 minutes WU shuffle
3×6 minutes @ 10K effort an a 95% max effort acceleration in the final 30s. 2.5 minutes easy recovery
3-5 minutes shuffle
3-5x30s very hard, but not quite max efforts, 60s recovery
5 minutes easy
10-20 minute CD jog
LONG RUN/ STRAVA CHALLENGE:
- Go easy, and aerobic at 15-20% from your normal volume
- Incorporate THIS segment into your run
- Last week was flat and fast….this week’s is an ULTIMATE test of pain tolerance! Start with an uphill trashing, fill the legs up with lactate as you fly downhill, and top it off with the worst mountain-top finish in the region including the need to keep going at the false flat at the top- don’t stop when the slope does!
We recommend doing this routine 2x this week. A good option is to do it on the same day as your run workout once you’re done (either directly after or later that night) to ensure you’re recovered enough to crush your legs for the next quality run. This week’s workout is from Physio Kayla! You can also check out a video of the routine on our Instagram.
Repeat the following exercises slowly and with good form and control in sequence, 1-2x (i.e. 3 sets in sequence round 1, and then another 3 sets for 6 total for each exercise in round 2).
15 reps, 3 sets
20 reps,3 sets each side
Exercise #3- Single Leg Deadlifts
12-15 reps, 3 sets each side
10 reps, 3 sets each side
Exercise #5- Pushups- add on if you can!
10-15 reps, 3 sets
Have an awesome week team, looking forward to seeing and hearing about how it all goes!