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Hi Everyone,<br>
<br>
<b>41 days to go to the Sun Run. </b><br>
You should be able to fit in 15 more runs if you get out 3 times per
week. There is still time to make improvements. If you have not
started training yet, you can still get yourself ready. Start easy
and build steadily towards a realistic goal time for the race.<br>
<br>
For those of you who have been training hard, make sure you fit is
easy weeks. Do two or three weeks of hard training followed by an
easy week. Give your body time to recover and become stronger. <br>
<br>
<b>Recommendation</b><br>
Run, walk, or run/walk a minimum of three time per week.<br>
Session 1 - Do some interval work similar to our Tuesday workouts.<br>
Session 2 - Do a tempo workout. Similar to our Thursday workouts.<br>
Session 3 - Long run or walk. Long is a relative reference. It
depends on how far your longest runs are. You should be able to
run/walk over 10K in this session. Build up to it week over week to
get to that distance.<br>
<br>
Do consider cross training such as cycling, swimming, hiking, or
weight training. Strengthening your core and leg muscle is very
beneficial.<br>
<br>
Do join us on the Tuesday or Thursday workouts at noon. We can give
you support and help you reach your goal. <br>
<b><br>
Training this week</b><br>
<br>
<b>Tuesday - Mar 8, 2016</b> - <b>Pyramid intervals on Imperial
Trail</b><b></b><br>
Meet at 12:00 outside the badge room<br>
<br>
Walkers or walk/runners - Please feel free to join us. <br>
<br>
Runners<br>
<ul>
<li>easy warm up jog to west end on Imperial Trail<br>
</li>
<li>dynamic stretching</li>
<li>Pyramid workout: 2, 3, 4, 5, 3, 1 minutes at 10K pace with 1
minute rests between each.<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<b>Thursday Mar 10, 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 minute easy run and then for 25 minutes, gradually increase
from an easy pace to a faster pace near the end and switching
direction at 12.5 minutes. After 25 minutes, slow down to an
easy run back to TRIUMF.</li>
<li> Stretching for everyone. <br>
</li>
</ul>
<br>
<br>
<br>
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href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a>
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