[Triumf-running] TRIUMF Running Group - Week of April 1, 2019

Robert Watt watt at triumf.ca
Mon Apr 1 19:51:27 PDT 2019


Hi Everyone,

We are now into the last week of hard training for the Sun Run. Next week you can enjoy lower intensity runs.
Ideally, one would run close to 10K in this workout at the goal pace. However this requires extending the time for the lunch run which may be a challenge. If possible, attempt to run 3 x 2mile intervals with 2 minute rest between each one. This will be hard and the last one will be very challenging. Just hold on and keep pushing to the end.
The progression run on Thursday will help you achieve a negative split come race day.


Training this Week
Tuesday April 2, 2019 - Long intervals on the 1 mile loop
Meet at 12:00 outside the Badge Room

  *   Jog to the east end of Imperial trail
  *   dynamic stretching
  *   Run either 2, 2, and 1 mile or 2, 2, and 2 miles with 2 minute rests. Time may limit the completion of the last interval. Do these intervals at 10K effort.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 4, 2019 -  Progression run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your pace and maintain it for 5 minutes, increase the effort slightly every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue to increase the effort every 5 minutes until the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 70 to 80 minutes long with 5 x 2 minutes at 10K pace near the end of the run. It's a good idea to take along something for hydration and energy.

Alternate run days or cross training
If you want to run more than 3 days a week, do treat the extra runs as recovery runs. You should be able to converse easily during these.
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.
Please feel free to pass this message along to others at TRIUMF.
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Our Group's webpages: http://www.triumf.ca/triumf-social-club/triumf-walk-run-group

Cheers,
Rob



Robert Watt
Group Leader - Information & Systems Technology Windows Team
t  604.222.7477
watt at triumf.ca<mailto:watt at triumf.ca>

TRIUMF Canada's particle accelerator centre
www.triumf.ca<http://www.triumf.ca> @TRIUMFLab

4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada


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