It looks like a few PACErs are running the 32km Big White Challenge on July 10th and have questions on how to taper, so I modified the 50km "rollover" plan to help. Good luck PACErs!!
It's important to remember that these schedules are not set in stone. It's a work in progress and you can move the workouts around as they best fit your schedule.
- Try to stay within 10% of the weekly volume.
- Consistency is key. Modify workouts as needed, but do your best to show up and put time on your feet.
- Be careful not to train through any tweaks or what may seem like a little issue, as they often can turn into big issues if not addressed right away. Resting a sore foot now and missing on some training is really no big deal in the big picture. Training through it could be.
- Lastly, your mental focus also needs to be in alignment with your goals. There is a time to be focused and rigid and there's a time to let it go and enjoy life, your surroundings and all the wonderful things outside of training... in otherwords, have fun!
Thank you for choosing P.A.C.E. to be part of your training journey. Here are some instructions to help you make the most out of your training plan. It’s important that you adjust this training plan to accommodate your individual body and requirements and remain flexible as you go. Listen to your body along the way and be careful that you don’t train through any tweaks or what might seem like minor tiny issues that could turn into bigger issues if they are not addressed.
Recovery Runs : These are slow jogs. Very slow. The aim is to keep your heart rate below 65% of maximum possibly reaching around 70% by the end of the run. The goal of the easy run is to simply get the muscles warmed up, blood flowing to deliver essential rebuilding nutrients to the muscles and to work out the tightness that occurs from hard running. There is no other goal of a recovery jog.
Long Steady Runs: The purpose is simply time on your feet. They are slow runs with the goal of simply running a steady pace for the entire run. Keep the effort easy and steady. The general recommendation is that you keep your heart rate around 70% of maximum. This workout is the heart of endurance training. Be sure to try to match some of your long steady runs with some of the stage profiles as close as you can and use these runs to practice fueling, gear, pole practice etc...
Easy Runs: The goal with this run is to fully develop aerobic fitness and maintain it. In other words, build endurance.
Tempo Runs: Tempo pace is run slightly more intense than your steady state pace. It is often referred to as “comfortably hard”. The goal is to increase your stamina.
Vertical Training: Try to find a hill that takes you approx. 20min to climb up and down (400-800 feet) and do repeats for the duration outlined in the workout. You will also want to ensure that some of your long steady runs include terrain that requires you to do long sustained climbs and descents.
Choose a plan that best suits your goals this summer. We will go over the training plans in more detail on Monday's zoom call. Thank you :)