|Over the next 10 weeks the senior coaching staff at On ZAP Endurance will be providing – to any and all who are interested – weekly complimentary training programs for you to follow. We hope many of you will join us in these summer training weeks and races should you choose to test yourself. And please share this with a friend who is looking for some guidance or inspiration this summer! To get training for week 2 and beyond, please subscribe to our email here. It will be dropped in your inbox the Thursday before. |
Because we at ZAP are stressing the importance this summer of “effort” as opposed to specific paces or distances, all of the runs we prescribe will be in the form of time and effort as opposed to mileage or pace. We will also be prescribing 3 separate plans for each week – broken into groups A, B, & C.
Group A are folks who are just getting started with a training regimen or perhaps returning to training after a lengthy hiatus or injury. Group A will see some walking and or non running exercise as a supplement to running on certain days as well.
Group B are individuals who have been running fairly consistently over the last 2-3 months but consider themselves still ramping up their overall fitness (think C+ / B- on a test).
Group C are runners who are fit and who are emerging from our global quarantine in good solid shape with ample training background. Feel free to oscillate between the groups as you see fit. Enjoy and good luck!
|Training Program: Monday June, 8th – Sunday, June 14th, 2020|
3 days running this week and one day non running this week. These runs can be implemented on any days of the week you choose.
1 run this week should be a touch longer roughly 40-45 minutes in duration. This run is very relaxed (think 70% effort conversation pace) and should be preceded by 15 minutes of walking and concluded with an additional 15 minutes of walking. (70-75 min total with walking).
1 run this week should be approximately 25-30 minute in duration and preferably executed over a course with some rolling hills. Again this run is very relaxed in nature (70%) and you should be able to have a relaxed conversation with your training partner. Precede this run with 10 minutes of walking and conclude the run with an additional 5 minutes of walking. (40-45 minutes total with walking).
1 run this week of a shorter nature 15-20 minutes on a flatter course preceded and concluded with 10 minutes of walking (35-40 minutes total including the walking).
1 day this week implementing either an additional walking day of 45-60 minutes or a non running workout (swim, road bike, stationary bike spin etc) for 30-40 min
4 workouts total this week.
Notes & Tips on Week #1 Group A
a. There are no hard runs this week
b. Be sure to focus on hydrating well throughout the week and taking in plenty of electrolytes
c. These first few weeks are about healthy adaptation. Nothing is forced, just relaxed easy running.
4 days of running this opening week as well as one optional non running session. These 4 runs may be implemented any days you choose.
1 run this week should be approximately 50-60 minutes in duration. This run should be very relaxed and at “comfortable conversation” pace. Precede this run with 5-10 minutes of relaxed walking and conclude the run with the same 5-10 minutes walking cool down. (approx 70 minutes total including walking pre and post).
2 runs of approximately 35-45 minutes. One of these runs should be applied on a rolling course and the other a flat one. Both of these runs are to be executed in a relaxed format, very gentle runs. Precede and conclude each of these 2 runs with 10 minutes of walking (55-65 minutes total including walking).
1 shorter run of 20-30 minutes
1 optional non run session within this week, ideally a swim or a spin on a stationary bike keeping the resistance lower and the cadence higher.
5 workouts total for Week #1 if you add one non run session.
Notes & Tips on Week #1 Group B
a. There are no harder runs this week. All of these sessions are relaxed “time on feet” runs.
b. Focus intently on hydration.
c. ideally best to spread these 4 runs out with a day between rather than 4 straight days.
5 days of running during this first week of the program as well as one optional non running session of your choosing.
1 run this week of 65-75 minutes. This is a comfortable run; however, over the last 25 minutes of the run throw in a 1:00 pick up (just increase your tempo 5%) every 5:00 minutes (5 total pick-ups) to conclude the run. Additionally precede this run with a 10:00 warm up walk and conclude the run with the same. (85-95 minutes total including the walking.
1 run of 50-55 minutes comfortably (this run should ideally be implemented over a rolling course and preceded and concluded with 10 minutes of walking. (70-75 minutes total including walking).
2 runs of of 40 minutes – both runs are relaxed in nature. These runs should be preceded by 10 minutes of walking and concluded with an additional 5 minutes of walking. (55 minutes total including the walking).
1 shorter run of 25-30 minutes. Precede this shorter run with 10 minutes of walking and conclude the run with the same 10 minute walk “cool down.”
1 optional non running session – preferably a swim, a bike spin or even an additional walk
Notes & Tips on Week #1 Group C
a. All runs this week are very relaxed in nature. There are no hard runs this week.
b. Find training partners whenever possible. Research has shown that running with others reduces perceived exertion.
c. Be sure to eat a light, easily digestible, meal even before morning runs. You will feel much better throughout your run.