Disclaimer: Always consult your doctor before undertaking any exercise program. This program does not account for, intend to treat or diagnose any individual injuries and/or illnesses.
Gearing up for the Run Melbourne 5km -21km on July 26th. Plus raising funds for the Camp Quality team.
See the links below so you can donate OR join our team if you are running and aren’t in one already.
For some of you, a race as long as 21km is nothing new and just another ‘walk in the park’, so to speak. For others of you the distance may feel overwhelming. Never fear, they say going from a 10km run to a half marathon is easy, it’s making the jump to the full marathon which is harder. The same goes from doing nothing to running 5 km and also from 5km to 10km.
Use the calendars below I’ve given you as a guide – you can see the patterns I’ve used.
Follow this guide for any distance you are doing, working backwards from the training day. So if you are going to do the 5 – 10 km run work backwards in 2 km increments, which means you don’t need as much training time to be able to reach your goal.
I’ve used the minimum amount of training throughout the week as I believe the body needs adequate recovery time. Most running programs you come across will have you running twice as much as this.
That’s fine for some, however in my experience coaching people, it’s best to do the minimum and allow your body time to repair.
This format will allow your body to do so in between the long runs.
It will repair and overcompensate leaving you MORE than ready and completely capable for the next long run. Try it and see.
I want to mention that I have trained an ultra marathon runner. One in particular who was recovering from an injury, performed his 24 hr run following this formula with ultra success.
(1st Place at 50 yrs old, with energy to keep going he said.)
Please note – the strength based training programs (for inside a gym or at home)
are coming in the next email.
Click the link HERE to join Run Melbourne and then select the Camp Quality team for fundraising.
Use this link here to simply donate or join the team after registering for the run.
How to use the calendar:
The distances are simply a suggestion, you can see the pattern of increasing the distance run slowly.
So if you are starting training at least 8 weeks out from your chosen event, you have plenty of time.
Things to focus on during each ‘long slow’ run:
Step and breathe in time (more coming on breathing technique during the core handout)
Eg, for each 3-4 steps inhale and the next 3-4 steps exhale, find a rhythm you are comfortable with that you can maintain for the entire distance.
This is one of the best pieces of advice I had when I started running longer distances. Practice this when you perform your ‘long low run’. working at an effort level you are comfortable with eg. 7-8/10.
The interval sessions:
The short runs (interval sessions) are focusing on getting your threshold and ability to work without oxygen to a higher point. Or we call this increasing your anaerobic threshold (best explained as your body’s ability to cope without oxygen).
You are probably familiar with the feeling already? The feeling of breathlessness after doing something fast. I explain it to clients that it’s anything where you cannot talk anymore while exercising.
It’s a point where it’s hard to hold that intensity for a long time.
It’s usually over effort level 8/10 (which is individual and varies day to day with everyone).
– Note; this is close to your 80% max heart rate, however, maximum heart rates can also vary so always go with how you feel. When you feel like you are 8/10 you are probably close to 80% of your maximum.
Generally a working interval goes for 30-40 seconds (so a sprint for example) and you are working at YOUR effort level 10/10 intensity. You then drop down the intensity for 1.30-2.30 minutes, working at an intensity of 4-5/10 (or back to walking).
Then you repeat this over and over again until you have done it 6-8 times and your workout is finished within 25-30 minutes.
Intervals are also excellent as they also allow your body to produce more growth hormone, something you want if you are aiming to become stronger and leaner. They also allow you to do cardio without making yourself too tired later in the day.
Always jog to warm up and jog or walk to cool down and stretch afterwards. (More info on intervals, running styles and injury prevention coming.)
For tips about post natal tiredness and not overdoing cardio see video 2 and 3 click here.
The two most basic nutrition tips I want you to try and implement are as follows;
Tip 1:
Switch all of your fluids over to water. Aiming to drink 2-3 Litres per day especially on training days. Your body works much more efficiently when well hydrated. Everything about your health will improve, including your digestion – which will make you lighter 😉 😉
Plain black tea including herbal is ok, so is black coffee (but coffee is best before 2pm during the day as it spikes cortisol levels and does not replace water).
For more info about caffeine, rest and cortisol hormone click here.
Not to mention a cappuccino or latte a day is enough to keep an extra 6kg each year on your body 😉
Tip 2:
The other food tip I want to add is eat more protein earlier in the day, even if you are vegetarian. You will feel fuller for longer and have better mental clarity throughout the morning as it will aid in stabilising your blood sugar levels. The results of this will sell it to you. For example eat some left over dinner (meat and vegetables) or have a boiled egg or omlette or smoothie (made with almond milk) instead of any kind of cereal or toast, try this for two weeks and the results will speak for themselves.
For more information about how much protein is in your food, have a look at this guide, click here.
That’s it for now.
In the next installment I will provide you with;
more nutrition tips, a detailed running interval program and tips on running technique so you can
become more efficient, stronger and faster, effortlessly.
Talk to you soon,
Kate Martin
CLICK HERE TO DOWNLOAD THE CALENDAR