[Triumf-running] TRIUMF Running Group - Week of March 28, 2022

[Dan Thomson]

Hi everyone,

Here's your workouts for the week:

## Tuesday Mar 29, 2022 - Ladder workout

Meet at 12:00 outside the Badge Room

* Jog to the west end of Imperial Trail
* dynamic stretching
* Run at 10K pace or slightly faster. Go for 1, 2, 3, 4, 5, and 6 minutes with 1 minute rests. The 5 and 6 minute intervals should be hard to hold on to.
* easy jog back to TRIUMF
* static stretching

## Tuesday Mar 31, 2022 - Tempo Run

Meet at 12:00 outside the Badge Room

* Easy run for 10 minutes. We may split into a few warm up groups.
* Gradually increase your pace over the next 10 minutes to the point that you can still engage in short conversation but you are running moderately hard.
* At the halfway time turn direction to come back the same way. Continue to increase your pace on the way back.
* Maintain the pace up to the 35 minute mark.
* Regroup and jog back to TRIUMF.
* Static stretching for everyone.


### Weekend runs
You will find much benefit from doing a long run once per week. Generally, the pace is slow. The important aspect of this run is the amount of time you put in. Any time over one hour is the beneficial period. If you have not been doing these this year, then start with shorter times and build up each week. Limit the week to week increases to 10%. Once you have progressed to 1 1/2 hours, add in fast finish runs where you run the last 20 minutes at a half marathon pace.

### Alternate run days or do 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.
Consider doing strength training. There are many routines designed for runners. Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself.
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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