SeaWheeze 2018 Training Guide

SeaWheeze 2018 Training Guide

Ya, e re reerring to you. And also is running glossary. This glossary is your go-to or all ings training terinology. Reer back to is list to help you navigate e asks o e day. As exciting as it is to just take o running, ake sure to give is glossary a orough read-rough. The ore you kno hat s hat, e better your results ill be. War-up Trust us, don t skip is step. Waring up e uscles helps reduce e chance o injury so you can crush at PB coe race day. All ar-ups are built into e training day and consist o running at an easy pace or a set aount o tie or distance. Stretching Be kind to your body (it s orking so dang hard!) and be sure to add soe stretching into each daily routine. Beore you take o running, do soe dynaic stretching stretches at are perored i controlled oveents and not held or an extended period. Ater your ain orkout, it s tie or static stretching, here you gently stretch your uscles, relaxing deeper into e stretch iout orcing anying.

Cool-Don Tie to slo ings don. Equally as crucial as e ar up is e cool-don. The cool-don eases your body back into e day and prepares you or e next orkout. It also helps loer your heart rate and relaxes your uscles ater deanding so uch ro e, an iportant step in helping your body adapt to your training routine. As i ar-ups, cool-dons are built into each training day and consist o running at an easy pace or a set aount o tie or distance. TIP: Alough ey ay see inor, arups, cool dons, and stretches are as equally as iportant as e hard-hitting runs. Don t skip ese, your PB ill ank you. Easy Pace Take it easy, it s all about at slo and steady stride. You ll see is ter roughout e training guide. Easy pace runs are intended to help you build your base ileage i less ipact an a orkout so your recovery tie is reduced, and your body is ready or action coe Workout Wednesday and race day. In is guide, easy pace runs are also used as a ar-up and a cool-don. To deterine your easy pace, head out or a run i a riend and engage in a conversation. I you can have a chat iout being short o brea, you are right around your easy pace. Tied Run Tied runs let you ease into training at your on pace iout having to orry about covering a particular distance. Use ese runs to get your ind and body prepared or e training road ahead. Do ese runs at an easy pace.

Mediu distance run A ediu distance run is done at an easy pace and happens e day ater a rest day to get your legs ready or Workout Wednesday. Each eek e leng o e ediu distance run increases, coinciding i e distance you re building roughout e rest o training. This day is super crucial in aintaining an active eek o running. TIP: Check out e SeaWheeze playlists on lululeon s Spotiy channel e ve got you covered or all o your training runs. Long run Find your stride and keep e oen going i your longest run o e eek. The speed o is run should be right around your easy pace. This is ho you ll build your distance and endurance eek over eek and get your body used to continuous running. I you need to take alk breaks, keep e short and active. Don t orget to enjoy at runner s high share your run i #SeaWheeze. Speed Run Speed days are all about getting aster and stronger i interval-style orkouts. By utilizing and adapting your ast titch uscles, you ll gain overall speed, develop streng, recover aster, plus help your body adapt to stress ore easily. Streng Training Learn ro e pros and hit up your avourite local sdio or is one. Streng exercises increase strucral itness, prevent injury, as ell as iprove e ability o your bones, ligaents, tendons, and uscles to istand e ipact o running.

Strides Go on, hit your stride. Ater an easy run, ink o strides as a dynaic stretch. Start at an easy pace and increase your speed by lengening your stride or about 10-15 seconds (basically a sprint) and en slo back don to rest and catch your brea or approxiately 10-15 seconds. Strides help your body learn to run ast and eiciently hile tired. They use uscle eory to help your legs reeber ho to ove quickly ater your long, easy-paced runs. Tepo Run Not quite a sprint, not quite a jog, a tepo run should be coortably hard eaning you should be running aster an an easy pace but not so hard you can t aintain at speed or e assigned tie. Basically, i you can have a conversation hile you re running, you re not going ast enough. Progression Run Pace yoursel. A progression run ill train your body and your ind to get stronger and aster progressively, so on race day you have enough gas in e tank to inish strong. These runs are all about boosting race day conidence. HILLS Get ready to run or e hills. This speed and streng orkout ill help ake your legs stronger, and ill train you to keep your pace hen e course ros a e hills (or bridges) your ay. Plus, hills help boost your cardiovascular syste by putting quick stresses on it, teaching it to recover quickly. To get e ost out o your hill orkout ind one i an incline at gets your heart puping, but not so steep at you ind yoursel having to alk.

Race siulation Follo e golden rule: noing ne on race day. Fro e oent you ake up, it s a literal practice run. That eans e cloes on your body, e shoes on your eet, e eals you eat, ho you uel and hydrate roughout e run every little detail ust be exactly e sae as race day. This ay ere ill be no surprises, and any bups you encounter can be ironed out so you can push to your liit and beyond on race day. Pull-Back WEEK There are to options or training is eek. Option 1 is or runners ho are eeling just ine you can keep on trucking ull speed ahead. Option 2 is or runners ho are starting to eel e burn. I you need a little breaer, just ollo is pull-back eek plan to give your body a break. By taking it don a notch you ll be ready to tackle e olloing eek and be stronger or it. Yoga Yoga is your secret training eapon. It helps to build streng and alignent. Take a class at a local sdio, a lululeon store, or ollo along i our Global Yoga Abassadors on SeaWheeze.co/training. Meditation Meditation is one o e ost eective ays to restore yoursel i your brea. By sloing and controlling your brea you can loer your heart rate and lessen your eelings o anxiety or stress. Meditations are built into your rdays. Try e ones in is log book or listen to a guided editation at SeaWheeze.co/training.

REST DAYS Rest days let your body recharge and absorb e training, plus reduce e chance o injury. These don days are as crucial as your long runs, so e urge you to ax, relax, chill out, and put your eet up. But don t orry, e un doesn t stop ere. We ve got a ix o indul activities, un challenges, and otivating ords to keep you on your toes. TIP: Sleep is extreely iportant hen you re pushing your body to e ax. Make sure at you re prioritizing ose zzzzzzz s. Strava Join us on Strava, an incredible digital run counity and tool at supports your SeaWheeze training journey. Track your runs, celebrate your progress and cheer on your ello SeaWheezers all in one spot. Run i our SeaWheeze Hal Maraon club on Strava.co.

JUNE 17-23 WEEK ONE Tied Run: 20 inutes easy pace Tied Run: 30 inutes easy pace Tied Run: 30 inutes easy pace

JUNE 24-30 WEEK TWO Tied Run: 35-40 inutes easy pace Tied Run: 35 inutes easy pace or Speed Run: 5k easy pace + 3 x 20 second strides Tied Run: 35 inutes easy pace

JULY 1-7 WEEK THree Mediu Distance Run: 8-10k easy pace Mediu Distance Run: 6k easy pace Speed Run: 1k easy pace + 3k goal pace + 1k easy pace Yoga or Mediu Distance Run: 5k easy pace

JULY 8-14 WEEK our Long Run Wi a Fast Finish: 4-5k easy pace + 3-4k at 10 sec aster/k an your easy pace + 2k easy pace Mediu Distance Run: 7k Speed Run: 5k easy pace + 4 x 60 seconds hard / 30 seconds easy + 2k easy pace Streng Training or Mediu Distance Run: ax 8k Mediu Distance Run: 6-7k

JULY 15-21 WEEK ive Long Run: 11-13k easy pace Mediu Distance Run: 7-8k Speed Run: 2k easy pace + 3 x 1k at tepo pace i 2 inutes rest beteen sets + 2k easy pace Yoga or Speed Run: 6k easy + 5 x 20 second strides i 40 second slo jog beteen sets

JULY 22-28 WEEK six Long Run: 12-14k easy pace Mediu Distance Run: 8-9k Speed Run: 2k easy pace + 8 x 60 seconds ast / 60 seconds easy pace + 2k easy pace Streng Training or Mediu Distance Run: ax 8k Mediu Distance Run: 8k easy pace

JULY 29-AUGUST 4 WEEK seven Long Run Wi a Fast Finish: 4-5k easy pace + 5-6k at 15 seconds aster per k an your easy pace + 3k easy Mediu Distance Run: 9-10k Hills: 3k easy pace + 5 x 45 seconds up hill use jog back don as rest + 2k easy pace Yoga or Speed Run: 9k easy + 5 x 20 second strides i 40 second slo jog beteen sets

JULY 29-AUGUST 4 WEEK seven: pull-back Long Run Wi a Fast Finish: 4-5k easy pace + 5-6k at 15 seconds aster per k an your easy pace + 3k easy Mediu Distance Run: 4-6k Hills: 3k easy pace + 3 x 45 seconds up hill use jog back don as rest + 2k easy pace Yoga or Mediu Distance Run: 4-6k

AUGUST 5-11 WEEK eight Long Run: 6k easy pace Mediu Distance Run: 10k easy pace Tepo Run: 2k easy pace + 20-inute tepo run + 2k easy pace Streng Training or Mediu Distance Run: ax 10k Mediu Distance Run: 10k easy pace

AUGUST 12-18 WEEK nine Progression Run: 3k easy pace + 5-6k at 10 sec aster/k + 5-6k at 10 sec aster an e previous/k + 2-3k easy pace Mediu Distance Run: 10k easy pace Speed Run: 4k easy pace + 4 x 60 seconds hard / 30 seconds easy + 4k easy pace Yoga or Speed Run: 8k easy pace + 2k 20 seconds aster / 40 seconds jog beteen sets

AUGUST 19-25 WEEK ten Long Run: 16-19k easy pace Mediu Distance Run: 12k easy pace Speed Run: 3k easy pace + 2k at tepo run pace + 3k easy pace Streng Training or Mediu Distance Run: ax 10k Mediu Distance Run: 10k easy pace

AUGUST 26-SEPTEMBER 1 WEEK eleven Race Siulation: 4-5k easy pace + 10-12k at tepo run speed + 3k easy pace Mediu Distance Run: 12k easy pace Hills: 2k easy pace + 5 x 60 seconds up hill/ use jog back don as rest + 2k easy pace Yoga or Speed Run: 9k easy + 5 x 20 second strides i 40 second slo jog beteen sets

SEPTEMBER 2-8 WEEK telve Long Run: 17-19k easy pace Mediu Distance Run: 10k easy pace Speed Run: 5k easy pace + 4 x 60 seconds hard / 30 seconds easy pace + 2k easy pace Streng Training or Mediu Distance Run: ax 10k Speed Run: 10k easy + 5 x 20 second strides i 40 second slo jog beteen sets

SEPTEMBER 9-15 WEEK irteen Long Run: 15k easy pace Mediu Distance Run: 10k easy pace Tepo Run: 2k easy pace + 25 inute tepo run + 2k easy pace Yoga or Mediu Distance Run: 10k easy pace

SEPTEMBER 16-22 WEEK ourteen Long Run: 10k easy pace olloed by stretching + oa rolling Mediu Distance Run: 6k olloed by stretching + oa rolling Yoga Mediu Distance Run: 7k or Suer Social Run at Vancouver Running Co. Speed Run: 3k + 5 x 20 second strides i 40 second slo jog beteen sets + light stretching + oa rolling Today s The Day!

The day you ve been aiting or. The day you ve been orking toards. The day you re going to harness your inner speed deon and crush at 21.1k. Are you ready? O course you are. Reeber as you crush ose kiloetres to appreciate e beauty around you, breae in e salty ocean air, and high ive as any people as possible.