Training Plan Terms Explained
w/up: Warm Up, should always be a very easy pace and you should be able to easily hold a conversation.
c/down: Cool Down, should always be a very easy pace and you should be able to easily hold a conversation.
Easy Runs: Faster than your warm up or cool down pace at approximately 60% - 70% effort, you should still be able to have a conversation.
Steady Pace: Breathing becomes more difficult and you would no longer be able to hold a conversation, approximately 70 - 80% effort.
On/Off efforts: On/off efforts (intervals) are when you run at a quicker pace approximately 80 - 90% effort (On) for a set period of time, this is then followed by an easy pace jog or walk which is a recovery period (Off) for the same duration, or the specified off duration on your program.
Easy - Steady - Easy: These are continuous runs but of a mixed tempo, they will help build endurance and speed. Your efforts for these should be easy 65% - steady 75% - easy 65%.
Hill Session: Find a hill 100m to 150m long and run with steady effort up, then walk/jog back down as your recovery between each effort. Continue this for the specified duration.
REST Days: Rest days are programmed in to your training schedule to allow the body to recover and adapt to the training you have been doing. You can cross-train on these days with a low impact aerobic activity or strength training.
*Please note there will also be involvement from our sponsors in these training runs, offering shoe wear testing opportunities, nutritional tips and other useful training tips. Details to come.