[Triumf-running] TRIUMF Running Group - Week of March 9, 2020

[Robert Watt]

Hi Everyone,

With the longer days and lighter evenings, it seems a bit easier to get out for a run or some exercise. I hope you are feeling that way too.

Sun Run Training
There are still six weeks to prepare for the Sun Run. We are into the long-intervals part of  the training. This improves your running endurance to ensure you finish the 10K race. These are tough workouts which test your physical fitness but also push you mentally. As long as you are not experiencing physical pain, do try to maintain your effort even though you want to stop.
-
Training this Week
Tuesday Mar 10, 2020 - Long intervals
Meet at 12:00 outside the Badge Room

  *   Jog to the west end of Imperial trail
  *   dynamic stretching
  *   Run 2 min then 4 x 5 min at 10K pace with 1 minute jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Mar 12, 2020 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase your effort a bit every 5 minutes.
  *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
  *   Continue to increase effort.
  *   Regroup after 35 minutes total and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 80 to 90 minutes long with 5 x 2 minutes at a harder effort 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.
Consider doing strength training. There are many routines designed for runners. Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself.
Please feel free to pass this message along to others at TRIUMF.
If you prefer to not receive these emails, you can remove yourself by visiting http://lists.triumf.ca/mailman/listinfo/triumf-running
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

-------------- next part --------------
An HTML attachment was scrubbed...
URL: <http://lists.triumf.ca/pipermail/triumf-running/attachments/20200309/b429adea/attachment.html>