[Triumf-running] TRIUMF Running Group - Week of April 25, 2022

[Dan Thomson]

Hi all,

I hope the Sun Runners had fun on Sunday!

Here's this week's workouts:

## Tuesday April 26, 2022 - Short interval speed work
Meet at 12:00 outside the Badge Room

   *   Jog to the west end of Imperial trail
   *   dynamic stretching
   *   Run (1, 2, and 3 minutes) x 3 at 10K pace with 1 minute jogs between each one. Go slower if you have tired legs.
   *   easy jog back to TRIUMF
   *   static stretching

## Thursday April 28, 2022 -  Split tempo run
Meet at 12:00 outside the Badge Room

   *   Easy run for 10 minutes.
   *   If you are still recovering from the race - run easy the entire time. Otherwise,
   *   Increase your pace to moderate (half-marathon pace if you know it). Conversation should be challenging but you should not be gasping for air.
   *   At the halfway time, 22.5 minutes, reverse direction and head back the same way.
   *   Ease up on the pace for 2 minutes.
   *   Pick up the pace again and continue 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 65 to 75 minutes long with 3 x 5 minutes at a harder effort dispersed within 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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