Haven 5k / 10k GroupBuilding blocks of a plan- Session 3

Shoes Running Form

Conversational Pace Intervals

Review

10% increase rule◦ Increase your weekly mileage by no more than

10% 80 / 20 Balance of Easy Training / Hard

Training◦ 80% of your training should be a Conversational

Pace◦ 20% should be at harder effort

Three Week Cycle◦ It take three weeks to adapt to a new stimulus

A few other “Rules”

Weekly Goals with 4 elements◦ Total Distance or time for the week◦ One or two Harder effort sessions◦ One Longer session◦ Practice ONE other training element to focus on

Conversational Pace Running form – Cadence Add additional stretching Add additional strength work Commit to training with a friend

Make a Plan!

Week One GoalsTotal of 15 miles this week.Intervals- 4 X 2:00 HardLong Day = 5 milesCount and record cadence at least twice

Week Two GoalsTotal of 16 miles this weekIntervals- 5 X 2:00 HardLong Day= 6 milesCount Cadence Once and get video of form

Sample Plan

Make your Long Day special◦ Near the end, push the effort for a while◦ Use it as a time to visualize success◦ Plan something special for your long day- a treat!◦ Put the Long day at the end of your training week

This helps you end on a strong point for the week Gives you confidence and momentum into the next

week Share your success

◦ After your long run, message or call a friend◦ Post it in the fb group for us to see◦ Celebrate it a little bit!

The Secret Sauce