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Hi Everyone,<br>
<br>
It is that time of year for self assessment and setting goals.
Making adjustments to improve health typically tops everyone's list.
There are so many choices available. I encourage everyone to find
some form of regular exercise and to start doing it now. If walking,
jogging, or running interests you then do participate in our weekly
noon hour sessions. Everyone is welcome to join us. <br>
<br>
<b>Sun Run Info</b> - This should be ready by next week<br>
<br>
<b>Creating a training plan to Learn to Run or to Learn to Run
Faster</b><br>
All of us have unique requirements that need to be taken into
consideration when figuring out how to get started in running or how
to improve. Creating a training plan that suits you depends on your
fitness level now, the time you can commit, and what you hope to
achieve. Over the next few weeks, I will provide you with a few
different training plan examples which you may find useful. <br>
If you would like some feedback on how you may achieve your running
goals, we can get together for a chat over a coffee or at lunch
time. Some other members of our group can also offer good feedback
to you.<br>
<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Jan 5, 2015</b> - Reverse ladder workout<br>
Meet at 12:00 outside the badge room<br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to west end of Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>5, 4, 3, 2, and 1 minute runs near 10K race pace with 1 minute
rests between each run. Do run these at your pace. Don't try to
go at someone else's pace.<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
Walkers and Walk/runners<br>
<ul>
<li>walk to the above destination (this can be modified)<br>
</li>
<li>stretching</li>
<li>power walking or jogging for each <br>
</li>
<li>back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Jan 7, 2016</b> - 45 minute tempo run. Route will be
determined at start time.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 min at an easy pace</li>
<li>Runners: for 25 minutes, gradually increase from an easy pace
to a faster pace near the end and switching direction at 12.5
minutes.<br>
</li>
<li>For walkers/joggers: alternating paces for 25 minutes.</li>
<li>10 min easy pace back to TRIUMF</li>
<li>post run stretching</li>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
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<small><span class="style7"><a href="mailto:watt@triumf.ca"></a></span></small>
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