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

[Dan Thomson]

Hi everyone,

Here's this week's workouts:

## Tuesday Nov 29, 2022 - Reverse Ladder

Meet at 12:00 outside the Badge Room

* Jog to the west end of Imperial trail
* Dynamic stretching
* Run 5, 4, 4, 3, 2, 1 minutes at 10K or faster pace with 1 minute jogs between each one.
* Easy jog back to TRIUMF
* Static stretching

## Thursday Dec 1, 2022 -  Progression Run

Meet at 12:00 outside the Badge Room

* Easy run for 10 minutes.
* Increase your effort a bit every 5 minutes.
* At the halfway time, 22.5 minutes, reverse direction and head back the same way.
* Continue to increase effort.
* Regroup after 35 minutes total and jog back to TRIUMF.
* Static stretching.

## Weekend runs - The long run with faster sections.
This week's long run should be 80 to 90 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.
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 (he / him)
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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