how do i rock a pick up run?

To begin, run at a relaxed pace until you are warmed up. Once you are ready, pick up to a controlled sprint for the designated amount of time (example below). It is important to take as much rest as necessary between sets to be able to maintain an intensity level between 8 to 9 on each interval. example: 4 x 20s = 4 sets of 20 second sprints within your run Pssst, one more thing! Warming up and cooling down is key. Maintain an intensity level of 3 to properly ramp up or chill out your heart and muscles.

how do i tackle a tempo run?

The good thing about a tempo run? The concept is simple. The hard thing? Tempo runs are one speed: pedal to the metal. Once youre nished warming up, begin pushing your limits for the designated distance at a consistent 7 to 8 level of intensity. example: 45 minute run at a 7 to 8 intensity level, no breaks Remember, warming up and cooling down at an intensity level of 3 is essential on tempo runs.

how do i own hill interval workouts?

To begin, nd a hill at an incline of approximately 3-5 degrees (if you need help guring this out, Wikipedia is your friend). Run uphill at a push your limits pace until you reach the summit of your peak. Turn around at the top (no taking in the glorious view now!) and jog back down at a relaxed pace. Repeat these steps for the duration of your run. Intensity level on this one is an 8 to 9 yikes. For our friends living in the Prairies or other at places, a 5 degree incline on a treadmill will get your heart racing. Warm up and cool down on a at surface at an intensity level of 3 before and after hill runs. intensity level how does this feel
1-2 3-5 6-8 9-10 too easy to be considered training can carry on conversation comfortably hard - conversations are difcult you may question your very survival/ sanity

when do I use this level?

never easy runs/ long runs/optional runs/ warm up/cool down tempo runs/hill intervals/pick ups a good hill interval and during an intense pick up interval

week 1: May 14-20 2: May 21-27 3: May 28June 3 4: June 4-10

monday

tuesday

wednesday Rest

thursday Easy Run 5km/ 3 miles RINY2 Easy Run 5km/ 3 miles RINY2 Easy Run 6km/ 4.5 miles RINY2 Easy Run 4km/ 2.5 miles RINY2

friday saturday Rest Long Run 8km/ 5miles RINY 3 Long Run 9km/ 5.5 miles RINY 3 Long Run 10km/ 6 miles RINY 3 Long Run 8km/ 5 miles RINY 3

sunday Yin Yoga or Optional Run (30 minutes) Yin Yoga or Optional Run (30 minutes) Yin Yoga or Optional Run (30 minutes) Yin Yoga or Optional Run (40 minutes)

5: June 11-17

6: June 18-24

7: June 24July1

8: July 2-8

9: July 9-15

10: July 1622

11: July 23-29

Hot Yoga Pick Ups 5km/ 3Miles (4 x 20s) RINY 1 Power Pick Ups Yoga 5km/ 3 Miles (2x20s/3x30s) RINY 1 Hot Yoga Pick Ups 7km/ 4miles (1 x All-60s/120s/60s) RINY 1 Power Tempo Run Yoga 2km/ 1 mile Warm up 3km/ 2 miles Tempo 2km/ 1 mile Cool down RINY 1 Hatha Tempo Run Yoga 2km/ 1 mile Warm up 4km/ 2.5 miles Tempo 2km/ 1mile Cool down RINY 1 Hot Yoga Pick Ups 6km/ 4 miles (1 x all-60s/120s/120s 60s/45s/30s/15s) RINY 1 Power Tempo Run Yoga 2km/1 Mile Warm up 5km/ 3 miles Tempo 2km/ 2 miles Cool down RINY 1 Hot Yoga Pick Ups 3km/ 2 miles Warm up (1 x All- 120s/ 60s/ 180s/ 180s) 3km/ 2miles Cool Down RINY 1 Power Tempo Run Yoga 2km/ 1mile Warm up 7km/ 4.5miles Tempo 2km/1mlie Cool down RINY 1 Hatha Pick Ups Yoga 7km/ 4.5miles (1 x all-60s/120s/120s 60s/45s/30s/15s) RINY 1 Yin Yoga Easy Run 6km/ 4 miles RINY 1

Rest

Rest

Rest

Rest

Rest or Flow yoga

Rest

Rest or Restorative Yoga

Hill Intervals 5 x 60s Hill 3km/ 2 mile Cool Down RINY 2 Pick Ups 7km/ 4.5 miles (60s/120s/180s/120s 60s/45s/30s/15s) RINY 1 Pick Ups 3km/ 2 miles Warm up 6 x 60s 3km/ 2miles Cool Down RINY 2 Easy Run 6km/ 4 miles RINY 2

Rest

Long Run 12km/ 7 miles RINY 3

Yin Yoga or Optional Run (40 minutes)

Rest

Rest

Long Run 14km/ 9 miles RINY 3

Yin Yoga or Optional Run (40 minutes)

Rest or Flow yoga

Rest

Long Run 17km/ 10.5 Miles RINY 3 Long Run 13km/ 8 miles RINY 3

Yin Yoga or Optional Run (30 minutes)

Rest

Rest

Yin Yoga or Optional Run (40 minutes)

Rest or Core Yoga

Hill Intervals 7 x 120s Hill 3km/ 2 mile Cool Down RINY 2 Pick Ups 10 x 60s with 90s rest 3km/ 2mile Cool Down RINY 2

Rest

Long Run Yin Yoga or 19km/ 12 miles Optional Run RINY 3 (30 minutes)

Rest or Flow yoga

Rest

Long Run 20km/ 12.5 miles RINY 3 Long Run 12km/ 7 miles RINY 3

Yin Yoga or Optional Run (30 minutes)

Rest or Core Yoga

12: July 30August 3

Hatha Yoga

Easy Run 5km/ 3 miles RINY 1

Rest

13: Yin Yoga August 4-11

Easy Run 4km/ 2.5 miles RINY 1

Easy Run 30 minutes

Pick Ups Rest 2km/ 1 mile Warm up 6 x 90s with 120s jog in between 2km/ 1 mile Cool Down RINY 2 Pick Ups Rest 2km/ 1 mile Warm up 6 x 60s with 120s jog in between 2km/ 1mile Cool Down RINY 2 Rest Rest

Yin Yoga or Optional Run (30 minutes)

Long Run 10km/ 6 miles RINY 3

Yin Yoga or Optional Run (30 minutes)

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