[Triumf-running] TRIUMF Running Group - Week of April 11, 2022

[Dan Thomson]

Hi all,

Only 2 weeks left before the Sun Run. This week's workouts focus again on some speed endurance and will be the last bit of hard training sessions before the actual race.

== Tuesday April 12, 2022 - Long intervals on the 1 mile loop

Meet at 12:00 outside the Badge Room

   *   Jog to the east end of Imperial trail
   *   dynamic stretching
   *   Run either 2, 2, and 1 mile or 2, 2, and 2 miles with 2 minute rests. Time may limit the completion of the last interval. Do these intervals at 10K effort.
   *   easy jog back to TRIUMF
   *   static stretching

== Thursday April 14, 2022 -  Progression run

Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes.
   *   Increase your pace and maintain it for 5 minutes, increase the effort slightly every 5 minutes.
   *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
   *   Continue to increase the effort every 5 minutes until the 35 minute mark.
   *   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 5 x 2 minutes at 10K pace 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.


Daniel Thomson
Linux and DevOps Specialist
t +1 604 222 7428
dthomson at triumf.ca
TRIUMF Canada's particle accelerator centre
www.triumf.ca @TRIUMFLab
4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada
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