November 6, 2018 – Run

November 6, 2018 – Run

Prep Phase OVERVIEW

The prep phase will consist of 3 weeks of training preparations. In this phase we will prepare our bodies for the upcoming demands of the base and build phases. “The wider the base, the taller the pyramid.”  Diligence in training, recovery, diet and sleep will establish habits which will pay dividends in the future phases. Trust the process…though the workouts may feel easy, you are doing the RIGHT thing for this time in the season.

GOALS

  1. Develop functional strength
  2. Improve cardiovascular function
  3. Prepare our bodies for higher threshold intensities
  4. Enhance movement and biological endurance economy

Keep in mind over the next three weeks the goal is to get accustomed to working out again, or build our ability to sustain a little longer aerobic effort. These are mostly considered “easy” effort sessions so you should not be in your high heart rate zones. Keep it zone1/low zone 2.

RUN

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout:

5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog.

3-5 x mile repeats on a hilly course staying in Zones 2 and 3. Maintain high cadence and light feet on the uphills. 2 minutes of walking between mile intervals. Shorten stride length and maintain quick turnover when going up hill and also downhill.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: The strides are an opportunity to continue working in some speed to our run session. Focus on a quick turnover as you build the speed. These are not all out sprints but should be performed at about your mile pace