[Triumf-running] TRIUMF Running Group - Week of April 23, 2019

[Robert Watt]

Training this Week
Tuesday April 23, 2019 - Track work out
Meet at 12:00 outside the Badge Room

  *   Jog to the track at 16th and Wesbrook Mall
  *   dynamic stretching
  *   Run 4 x 200m, 6 x 400m, 2 x 200m at 10K pace with 1 minute or 200m jogs between each one.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday April 25, 2019 -  Progression Run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Increase effort to a moderate level.
  *   Every 5 minutes, slightly increase the effort.
  *   At the halfway point turn and head back along the same trails.
  *   Continue to increase effort every 5 minutes until 35 minutes.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long run with faster sections.
This week's long run should be 70 to 80 minutes long with 2 x 10 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.
Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself. The TRIUMF Strength and Stretch classes are an excellent complement to our training. Check out https://www.triumf.ca/triumf-social-club/triumf-stretch-strength.
Please feel free to pass this message along to others at TRIUMF.
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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



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

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