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"EXPERIENCED" 21.1KM RACE TRAINING PLAN FOR BODY & MIND 11-WEEK TUNE UP!

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"EXPERIENCED" 21.1KM RACE TRAINING PLAN FOR BODY & MIND 11-WEEK TUNE UP!

Author

Wild Seads Coaching

All plans by this Coach

Length

11 Weeks

Plan Description

"EXPERIENCED: INT/ADV" 21.1KM RACE TRAINING PLAN FOR BODY & MIND - 11-WEEK TUNE UP!
(*THIS PLANS WORKOUTS DO NOT INCLUDE STRENGTH TRAINING FYI)

RELEASE OF LIABILITY & CONTRACTUAL AGREEMENTS: PLEASE READ THE LINKED FULL TERMS BELOW AS YOU ARE WAIVING YOUR RIGHT TO SUE US. By purchasing this plan you agree to the FREEBIRD LIFE ONLINE LTD. DBA SARAH SEADS & WILD SEADS COACHING SERVICE AGREEMENTS listed at https://www.wildseads.com/terms

*A note on RETURNS: All sales are final. No exceptions. Thank you.
*Please note that this Training Plan is a self guided experience and does not include any 1:1 coaching or mentorship.
*Please be sure to consult your medical physician prior to beginning this or any new training plan.
*Please note this plan is not appropriate for you if you are living with a chronic medical condition, without receiving written consent by your Physician.

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"EXPERIENCED: INT/ADV" 21.1KM RACE TRAINING PLAN FOR BODY & MIND - 11-WEEK TUNE UP!
This Training Plan is for experienced half marathon runners! Can you currently run 21.1kms? OR, have you already completed 21.1kms in the past? This is the 21.1km Training Plan that is going to assist you in reaching that next PR! This Plan includes and Advanced Option!
*Note: If you can currently complete 21.1kms choose to follow the recommended ADVANCED OPTIONS contained within the FIRST DAY "start up notes" of this Plan!


INCLUDED IN YOUR WSC TRAINING PLAN FOR BODY AND MIND:
There is a lifetime of Coaching education and guidance included in every Wild Seads Coaching Training Plan Experience! I have been working and training with runners for close to 30 years and I feel grateful to have the chance to share these tools with you. Each week you will see MIND & BODY training techniques including Visualization & Meditations and Mental Training exercises to assist you in training body AND mind! Do you get excited about experiencing even greater JOY both in your sneakers and out? Let's explore unique Training formats to boost personal satisfaction, overall health and well-being and so much more...

INCLUDED IN THIS TRAINING PLAN:
#1. 3-5 Weekly "Rate of Perceived Exertion" RPE ( INTUITIVELY PACED ) Running workouts (WITH THE CHOICE TO TRAIN USING BOTH RPE & HEART RATE ETC USING TEST CREATED INTENSITY ZONES) each week. Workouts are specifically designed to increase your endurance, hill climbing and descending strength & muscular endurance, race pace, agility and technique.
#2. Mental Training techniques, tools and exercises specifically curated for you, to strengthen your Mind & Body and boost your Athletic performance in any event you choose!
#3. Sarah Seads Run Coaching Video's: Nutrition, Race Preparation, Technique Drills and so much more!
#4. Coach Sarah Seads special AUDIO Coaching Tips to take with you during your runs! Running Form Keys and Mind Games to boost your motivation and focus.
#5. 85+ page Continuously updated "Live" Running Manual. This detailed Training Manual is evolving and acts as a Live training resource to support all WILD SEADS COACHING athletes now and into perpetuity!

www.wildseads.com

How it Works

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Recovery As Your "Training" Today

Rest, recover and let your body and mind adapt to your training today. Spend some time doing something that encourages recovery for you today- yoga, stretching, walking, mindfulness, hot bath, sauna, passive therapy etc. Read more about the benefits of Active Recovery here! https://www.wildseads.com/blog-sarah-wild-seads-health-and-fitness-coaching/recovery-is-training?rq=recovery
Enjoy!
Details
Tuesday

"ZONE 3 Test" OR Anaerobic Lactic Run Today!

4.97 miStructured Workout
Complete this workout as a 'Steady State' Interval training Session today! Can be completed inside on a treadmill at 2% include, or outside somewhere safe where you can get some clear / safe speedwork in!  Track etc!
Just like your zone test (if you did this at the start of this Training Plan that is!):
Run AS FAR as you can in this total interval duration. Have fun and play safe!  
*Hint: you will be going faster than your last zone test because this interval isn't as long! Boost mode!

*Warm up 3kms easy pace including 2-3 sets *Complete set distance at "Z3" / RPE 8/10! See Zone Training details fmi on using HR Zones etc.  
Run as far as possible on flat or slightly inclined terrain. Good job. YOU ARE A-MAZING!
*Easy Cooldown effort to finish.
Details
Wednesday

Aerobic Base: 'Easy does it' Pace (sprinkled in short accelerations *4-6

2.49 miStructured Workout
Keep it easy, keep it light. Today's weekly base training run is designed to improve recovery, speed up adaptation to the training and assist you in creating your big BASE. Get out and have some fun, keeping the pace under your current 'Aerobic Base' exertion.

This training run should FEEL VERY EASY, and you should be able to breathe through your nose, while your mouth is closed at any point during these runs (as long as you aren't stuffed up!) as a little intensity test. Feels like a 1-3/10 Rate of Perceived Exertion or 'RPE'.

Complete 10-15 second gradual acceleration strides sprinkled throughout the run as you feel inspired by the terrain! 4-6 repetitions. "Weeeee" feeling - NOT sprint training. Just like you are a little kid, running and playing!

Take this day as an additional rest day if you are going 'low / dial it down volume'. Take what you need today.
Details
Thursday

Short Hill Repeats 6 * 60secs

00:53:0032 TSSStructured Workout
Run a course that has a hill (or stairs) with a moderate grade that you can run!

-Warm up Easy pace 15 minutes including 1-3 sets of your ABC drills today.
-Complete hill repeats as indicated with with triple your recovery time walking/jogging down.
-Technique focused hills- be light, smooth and easy on the body. Form trumps intensity- always.

Practice 4 'power points' aka 'the drives' during your climbs:
1. Push off with the back foot
2. Drive knee forward
3. Lead with the hip drive
4. Drive elbow back and down.
(see video!)

Choose one to work on for each hill repeat. Maintain 170-190 cadence throughout.
Cooldown easy pace for remaining distance/ time.
Details
Friday

No Planned Workouts

No content
No detail
Saturday

Aerobic Base: 'Easy does it' Pace (sprinkled in short accelerations *4-6

2.49 miStructured Workout
Keep it easy, keep it light. Today's weekly base training run is designed to improve recovery, speed up adaptation to the training and assist you in creating your big BASE. Get out and have some fun, keeping the pace under your current 'Aerobic Base' exertion.

This training run should FEEL VERY EASY, and you should be able to breathe through your nose, while your mouth is closed at any point during these runs (as long as you aren't stuffed up!) as a little intensity test. Feels like a 1-3/10 Rate of Perceived Exertion or 'RPE'.

Complete 10-15 second gradual acceleration strides sprinkled throughout the run as you feel inspired by the terrain! 4-6 repetitions. "Weeeee" feeling - NOT sprint training. Just like you are a little kid, running and playing!

Take this day as an additional rest day if you are going 'low / dial it down volume'. Take what you need today.
Details
Sunday

Aerobic Endurance Training Run Today!

7.46 miStructured Workout
Begin with an easy 2km warm up and 2 sets of your ABC skills included today's training session.

Enjoy the adventure! Keep it interesting and fun by playing some mind-body games today:
1. Try cadence checking at various points during your run. Aim for "170-190 Steps Per Minute" throughout!
2. Look for things that YOU ENJOY about what you are doing on today's training session! Focus on the benefits and things that you enjoy and appreciate.

Be sure to slow down and walk or very easy jog for the last 10 minutes of today's training session.

Notes on Aerobic Endurance Training and it's beneficial adaptations!

THIS IS AEROBIC ENDURANCE TRAINING. Make sure it is 100% aerobic exertion for the time indicated in today's workout. No laboured breathing, burning or heavy legs. Be sure that you are working just below that point. Run on your own if need be and keep the cadence high and trek the climbs to stay in zone.

Aerobic Endurance training should FEEL EASY, and you should be able to breathe through your nose, while your mouth is closed at any point during these runs (as long as you aren't stuffed up!) as a little intensity test. Feels like a 2-3/10 Rate of Perceived Exertion or 'RPE'.

During these runs the body is undergoing an amazing transition: increasing capillary networks, improving the blood's oxygen carrying capacity, increasing mitochondrial activity (energy producing factories in our cells), improve fat utilization and much more. 

Look in your Running Manual to read even more about your body's amazing energy systems if you are interested in this!

Note: BE CONSERVATIVE! Run on your own and go slower/ trek the steeper climbs if you are unsure.
Details

Friday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:43:00 00:58:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
00:43:00 00:58:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sarah Seads - www.wildseads.com

Wild Seads MindBody Coaching

Hello and Welcome to my New Paradigm, MindBody Coaching Platform.

  • Mind - Mental Training including Subconscious Reprogramming, Self Hypnosis, Visualization ++. Learn to use your mind to harness the power of your mind.
  • Body - Physical Training including the use of kinaesthetic intuition in combination with traditional training to reach new levels of adaptation, recovery and performance.
  • Fun! In these training programs we will make the 'workout's' fun and inspiring.

Are you ready to play?

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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