[Triumf-running] TRIUMF Walking and Running Group - Week of Jan 11, 2016

[Robert Watt]

Hi Everyone,

*Sun Run 2016 registration - Soon*

*Starting a New Fitness Training Plan*
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. *HOWEVER*, 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 
*"build gradually so as to avoid injuries"*.

*Training Plans
*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.

*Let's Get Started*
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.

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.

I will work on some general training plans and post them on our web site 
in the near future.

*Training this week*

*Tuesday - Jan 12, 2015* - Short repeats
Meet at 12:00 outside the badge room

Runners

  * easy warm up jog to west end of Imperial Trail
  * dynamic stretching
  * 7 x 1.5 minute repeats at a 10K pace with 1.5 minute rests
  * warm down jog back to TRIUMF
  * stretching at TRIUMF

Walkers and Walk/runners

  * walk to the above destination (this can be modified)
  * stretching
  * power walking or jogging for each 1.5 minute repeats and easy walk
    in the rest periods
  * back to TRIUMF
  * stretching at TRIUMF

*Thursday Jan 14, 2016* - 45 minute tempo run. Route will be determined 
at start time.
Meet at 12:00 outside the Badge Room

  * 10 min at an easy pace
  * Runners: for 25 minutes, gradually increase from an easy pace to a
    faster pace near the end and switching direction at 12.5 minutes.
  * For walkers/joggers: alternating paces for 25 minutes.
  * 10 min easy pace back to TRIUMF
  * post run stretching

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

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