The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and

Transcription

1 The Coalface Team have put together a training programme for each race.you have the whole summer ahead of you to get out and enjoy the exercise and your local countryside. No matter where you live, urban or rural get out there and enjoy. We suggest you pick a few different routes to keep it interesting. Don t be afraid of using hills, it will give you loads of leg power. Try different types of terrain including trail, forest track, beach or tarmac which will keep you concentrating and will work different leg/foot muscles. If you are going to be using a small back pack during the Coalface then practise with one every couple of runs or cycles. So pick your own Race, the distance you feel you can achieve with your current fitness and lifestyle. Have a look at the training guide for that Race. It s a guide so feel free to change around the session days to suit your timetable, but try to get in most sessions. If you miss one or even two in any week don t beat yourself up about it. Don t try doubling up to catch up. Just move on to the next day. The rest days and active Recovery days will be key. If you don t recover from previous training efforts you risk dropping fitness and prone to injury! Listen to

2 the body and enjoy the training journey because the Race itself will be over in the blink of an eye! Pace Guide: Easy pace - Is a pace that is a bit above jogging but something that you can keep going with for a long time. It should be fast enough to make you sweat yet not unduly tire you out. (In Heart Rate monitors it should be around 55-65% of max) Moderate pace - A faster pace which forces you to work harder and when you come back you should feel tired. (In HR monitors it should be around 65-75% of max) Max pace - This is above race pace and should be fast enough that by the end of the run/bike you aren t able to continue. ( About 75-85% of max) Recovery Week - Every 4 th Week of your Guide is a recovery week where the body is given a chance to absorb the fatigues of the previous 3 weeks allowing your fitness levels to rise higher before you start into more intense training. Make sure you eat and sleep well on those weeks folks!

3 12 Week Coalface Training Guide Sport Race 56km Week 01 Week 02 Week 03 Week 04 Mon Tues Wed Thurs Fri Sat Sun Cycle 15km (Hills) Cycle 15km Run 7km Trail Run/Jog 5km Trail Run/Jog 5km Trail Run/Jog 6km Trail Walk 5km

4 Recovery Week 05 Week 06 Week 07 Week 08 Recovery Week 09 Week 10 Week 11 Week 12 Swim/Stretching Class (30mins) with Hills) (Easy with 3 x 2 Min Max with Hills) with Hills and stay in saddle throughout) Cycle 30km with 5 X 2min Max Cycle 35km with 3 X 3min Max (Easy with 3 X 1min Max with hills) Run 6km with hills) Run 10km Run 12km (Eat well: Pastas, White meat, easy carbs) Trail Run/Jog 6km Trail run 6km ) into a 3km Run (easy) ) then Run 3km Trail Run 6km into a 3km Run ) Trail Walk (60mins) Trail Walk 60mins Cycle 30km into a 5km Run ) Trail Walk 60mins + Cycle 35km (Easy with Hills)into a 5km Run ) Trail Walk 60mins + (5 X 3min Max Efforts) into a 5km Run ) Run 3or4km (Easy with 2 X 30sec Max effort) and hydrate well The Coalface Sport Race!! /Recovery

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