EnduranceOnline Training

Running | Coastal Challenge | Intermediate Week 1

Monday

STRETCH - :15 - See information on stretching in the articles and information section.
REST DAY

Tuesday

STRETCH - :15
RUN – 1:00 - after a :15 min warm up (L2)/5 x 1:00 minute hill repeats - easy jog to the bottom for recovery - do these at L4 - do the rest at L2
Walking Lunges – 2x15 - See information on Plyometrics in the articles and information section.
Side-shuffle Lunges - 2x15 - See information on Plyometrics in the articles and information section.
Push-ups Do either men’s or women’s style push-ups—which ever you can do and hold form. – 2x15
Ab crunches - 50

Wednesday

STRETCH - :15
RUN - 1:00 - (L1-L2)

Thursday

STRETCH - :15
RUN – 1:00 - (L2-L3)
Walking Lunges – 2x15
Side-shuffle Lunges - 2x15
Push-ups Do either men’s or women’s style push-ups—which ever you can do and hold form. – 2x15
Ab crunches - 50

Friday

STRETCH - :15
RUN - :30 min - (L1-L2)

Saturday

STRETCH - :15
HIKE/RUN - 3:00 – Hike 1:00 min/Run 6:00 min… for the duration (L2-L3). See Run Tips for more info on this hike/run.

Sunday

STRETCH - :15
HIKE/RUN - :50 – Fast hike the hills and run the flats and downhills. (L1-L2)

Run tips of the week:

Wear a light pack with a water bladder or water bottle belt to practice carrying food and water during your long hike/run. Explore new trails; bring your dog and camera! Bring a trail map and practice knowing where you are on the trail/map at all times. Get your feet wet at least once in the middle of your long hike/run session. Notice that the water drains over time.

Every 10 minutes, take a few sips of water. Every 20 minutes, eat 50-100 calories of food, energy gel, or energy bar with more water.

Notes

It is advantageous to run on dirt and/or single track trails for as much of this training as possible. If you can simulate the wet conditions of Costa Rica, all the better.

If you want to gain fitness, your training must be consistent day after day, week after week. While you must train routinely, training "routines" can hold you back. Breaking up the routine and introducing large quantities of diversity and change will propel you forward to creating the most optimal "training effect" (that is, the most noticeable improvement in your performance.) As a multi-day racer it is important to be adaptable and remain open-minded in your training—this will carry over into the rest of your life. This week, choose at least one run that will bring you to a new place. Get "misplaced" and enjoy it!