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"42KM RUNNING RACE DISTANCE": NOVICE TRAINING PLAN FOR BODY & MIND - 20-WEEKS

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"42KM RUNNING RACE DISTANCE": NOVICE TRAINING PLAN FOR BODY & MIND - 20-WEEKS

Author

Wild Seads Coaching

All plans by this Coach

Length

20 Weeks

Plan Description

"42KM RUNNING RACE DISTANCE": NOVICE TRAINING PLAN FOR BODY & MIND - 20-WEEKS

RELEASE OF LIABILITY & CONTRACTUAL AGREEMENTS; PLEASE READ THE ATTACHED FULL TERMS 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 www.wildseads.com

*A note on RETURNS: All sales are final.
*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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"42KM RUNNING RACE DISTANCE": NOVICE TRAINING PLAN FOR BODY & MIND - 20-WEEKS. 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 over 25 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 a VERY special 30 minute audio recording: "The Perfect Running Day" Visualization & Meditation created specifically for you, the Wild Seads Coaching Running Community! 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 Rate of Perceived Exertion INTUITIVELY PACED Running workouts each week 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. Your Physiotec. Digital Running Specific Strength & Flexibility Training regime designed to support your running goals. (Videos, Descriptions & Tracking Sheets included).
#4. Sarah Seads Run Coaching Video's: Nutrition, Race Preparation, Technique Drills and so much more!
#5. 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.
**A KEY Visualization Exercise to overcome any perceived running related obstacles and allow you to create your Dream Running Experience
#6. 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!

*AND SO MUCH MORE;)
Happy Training!
xoxo In Love,

Sarah Seads

Coach Sarah Seads
www.wildseads.com

How it Works

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Recovery As Your "Training" Today

Rest
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. Enjoy!
Details
Tuesday

1Test: Run Zone Threshold Test

Run00:50:0055 TSSStructured Workout
*How far can you run in 30minutes? Run a 30 minute Time Trial today for a snap shot of your current running fitness and to collect zone creation data for heart rate and pacing if you choose these additional intensity monitoring methods alongside your "RPE" Scale.

Warm up easy 15mins
Main set 30mins
Cool down easy 15mins
---
After a 15 minute easy running warm up, complete a 30 minute time trial (TT) on a flat course, track or treadmill (1.5% incline). Go as far as possible on a set course in 30 minutes. After the first 10 minutes, start your heart rate monitor/select a new lap to collect data from the final 20 minutes of the time trial. Cooldown with 10-15mins easy jogging to finish.
Details

Strength & Core Program Phase 1 Endurance

Strength01:00:00
Resistance Training for Running Phase 1 Endurance. See attachment for specific Strength Training Exercises.

To access your most updated Strength & Flexibility Training Plans go to https://login.wibbi.com and enter your Client ID 42703861 - this is a great resource including videos and printing out tracking sheets that you to use during your workouts!

Notes :
Warm up with 10-15 minutes of easy activity before you begin this program. Walking, light jogging, rowing machine etc. Align spine and set core: Neutral pelvis, core set, connect ribs to hips, shoulders open and tuck chin slightly.
Maintain correct form throughout exercise.
Perform 2-3 days per week 2 sets 10-15 reps and increase weight as soon as you can complete 2 sets of 15 repetitions.
Details
Wednesday

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

Run3.73 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 1-4/10 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 1min up:3min down*4

Run00:51:0029 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

Strength & Core Program Phase 1 Endurance

Strength01:00:00
Resistance Training for Running Phase 1 Endurance. See attachment for specific Strength Training Exercises.

To access your most updated Strength & Flexibility Training Plans go to https://login.wibbi.com and enter your Client ID 42703861 - this is a great resource including videos and printing out tracking sheets that you to use during your workouts!

Notes :
Warm up with 10-15 minutes of easy activity before you begin this program. Walking, light jogging, rowing machine etc. Align spine and set core: Neutral pelvis, core set, connect ribs to hips, shoulders open and tuck chin slightly.
Maintain correct form throughout exercise.
Perform 2-3 days per week 2 sets 10-15 reps and increase weight as soon as you can complete 2 sets of 15 repetitions.
Details
Saturday

Rest & Recovery Day Today

Rest
Rest, recover and let your body and mind adapt to your training today. Spend 30-60+ minutes doing something that encourages recovery for you today- yoga, stretching, walking, easy cycling, tai chi, breathwork, meditation, hot bath, sauna, passive therapy etc. Enjoy!
Details
Sunday

Endurance Training Run 21KMs

Run13.05 miStructured Workout
Begin with an easy 2km warm up and 2 sets of your ABC skills in today's training session distance.

Enjoy the adventure! Keep it interesting and fun by playing some key mind & body games:
1. Try cadence checking at various points during your run.
2. Look for things that YOU ENJOY about what you are doing and thinking ... 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 in today's training session distance.

Notes on todays low training intensity and 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 1-3/10 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

Sunday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:26:00 01:11:00
Other x2
00:06:00 01:00:00
Day Off x2
00:01:00 00:30:00
Strength x2
01:10:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run Run
01:26:00 01:11:00
Other Other
00:06:00 01:00:00
Rest Day Off
00:01:00 00:30:00
Strength Strength
01:10:00 01:00:00

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.

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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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