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Hi Everyone,<br>
<br>
<b>Sun Run 2016 registration - Soon</b><br>
<br>
<b>Starting a New Fitness Training Plan</b><br>
You are ready to get going on a fitness plan. Excellent. If you are
using walking or running to achieve this, then our running group can
help you. <b>HOWEVER</b>, and this is a serious point, make sure
you are ready to take it on. Is your doctor on board? If you have
any medical concerns, make sure a running plan is right for you. If
you have not been active for a year, you are starting as if you have
never run before. Be prepared to build gradually so as to avoid
injuries. I repeat <b>"build gradually so as to avoid injuries"</b>.<br>
<br>
<b>Training Plans<br>
</b>There is no one size fits all training plan. Whether you are
starting to run for the first time, returning to running after an
extended period, have been running and want to improve, or are
planning to set a personal best time, you need to have a structured
plan.<br>
<br>
<b>Let's Get Started</b><br>
Firstly, you need to know what your fitness level is now and you can
gauge this in one of our workouts this week or on your own. Walk,
jog, or run with us. Slowly increase your effort level until your
breathing is at a moderate level. If you can no longer speak in
sentences, back off the pace. You should now have a sense of your
base level of walking or running pace and you will use this in
future training.<br>
<br>
For those of you that have been continuously working out, you know
your levels now. We are going to be working on some speed for a few
weeks so be prepared to get those legs moving.<br>
<br>
I will work on some general training plans and post them on our web
site in the near future.<br>
<br>
<b>Training this week</b><br>
<br>
<b>Tuesday - Jan 12, 2015</b> - Short repeats<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>7 x 1.5 minute repeats at a 10K pace with 1.5 minute rests<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 1.5 minute repeats and easy
walk in the rest periods<br>
</li>
<li>back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Jan 14, 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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