Category Archives: Exercise Tips

Taper Week

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Sometimes the hardest part of a training plan – but so important! To have a successful taper takes knowing yourself and your race. There is some trial and error when learning the best taper for you but this outline has worked well for me:

Races lasting 20 mins-2 hoursĀ 

  • No strength training 4 days from event
  • 4 days before race – Cardio is done at a lower intensity and less duration (if I am doing a 10K – I do no more than 4 miles)
  • No workout day before – but I do walk for about 40 mins

Races lasting 2-6 hours

  • No strength training 5 days from event
  • 5 days before race – cardio is done at lower intensity and less duration (If I’m doing a 1/2 marathon – I do no more than 5 miles)
  • No workout 2 days before event – walk both days about 40 mins

Races lasting 6+ hours

  • No strength training 10 days from event
  • 10 days before race cardio is done at lower intensity and less duration
  • 5 days before race throw in a few “pick-ups” with your cardio lasting no longer than 2 mins
  • 3 and 2 days before event rest
  • Day before short run lasting no longer than 30 mins

This system works for me but is not a perfect science – It always helps to track your workouts so that you can go back and look at what worked for you. Keep in mind that I teach bootcamp 5 days a week, so strength training is a big part of my life – to all runners do strength training (but should šŸ™‚ )

If you have any questions regarding this blog – please reach out!

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Making Exercise Fun

ImageHalloween come early you may ask??….. Nope Annie just felt she needed some extra ump to motivate to come to bootcamp class this morning. She said it TOTALLY worked and she had the best workout. I love this, instead of succumbing to a blah mood she turned it around and everyone in class loved it.

Another way to make exercise fun is to do a mud run (Tough Mudder, Dirty Girl, Color Runs, etc..) These are totally fun, you get your workout and do so team building, plus there’s usually a fun tailgating party at the end šŸ™‚Image

How do you make exercise fun?

Deciding When your Body Needs a Rest / Recovery Day

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Deciding that you need a rest day or two can be tough for an athlete, but whats tougher is for workouts to continue to suck! Signs you need a rest/recovery day:

  • Feel tired all the time
  • Workouts are sluggish and slow
  • Crabby
  • Lack of motivation
  • Not recovering from workouts – always sore
  • Injuries start to set in

It is so easy for me as a coach to tell my athletes to take recovery/rest days – I even build these days into their training plans – but the “do as I say, not as I do” quote comes to mind. I realized it had been some time sense I’d had a rest day – I couldn’t figure out why I was so tired and sore…. duh, hadn’t had a rest day in over two weeks. I decided that I had let it get so bad that I was taking two days off (unheard of!!) Lets just say I feel amazing and can’t wait to get a killer workout in tomorrow šŸ™‚

Beginner 5K Training Program

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I am designing the training plans for our local Turkey Trot 5k and 10k.Ā Everyone starts somewhere – slow progression is the key to feeling good about your training and staying motivated.

I Love designing plans (especially when people follow them šŸ™‚ ) I am working with a group of beginner runners training for Mermaid Run SF and it has been amazing to see their progress! They went from having a hard time running for 2 mins and now are running 2 miles without stopping.

This 5k training plan is for beginner runners. If you are an intermediate or advanced runner email me at heather.urbanescape@gmail.com for more information on Urban Escape Fitness’s track workouts

Turkey Trot 5K Training Plan
Week 1:
Tues & Thursday 2 miles / run for 2 mins, walk for 1 min
Saturday 2.5 miles / Run for 2 mins, walk for 30 seconds
Week 2:
Tues & Thursday 2 miles / run for 3 mins, walk for 1 min
Saturday 2.5 miles / Run for 3 mins, walk for 30 seconds
Week 3:
Tues & Thursday 2 miles / run for 4 mins, walk for 1 min
Saturday 2.5 miles / Run for 4 mins, walk for 30 seconds
Week 4:
Tues & Thursday 2 miles / run for 5 mins, walk for 1 min
Saturday 3 miles / Run for 5 mins, walk for 30 seconds
Week 5:
Tues & Thursday 2 miles / run for 6 mins, walk for 1 min
Saturday 3 miles / Run for 6 mins, walk for 30 seconds
Week 6:
Tues & Thursday 2.5 miles / run for 7 mins, walk for 1 min
Saturday 3 miles / Run for 7 mins, walk for 30 seconds
Week 7:
Tues & Thursday 3 miles / run for 8 mins, walk for 1 min
Saturday 2 miles / Run, no walking
Week 8:
Tues & Thursday 3 miles / run for 9 mins, walk for 1 min
Saturday 2.5 miles / Run, no walking
Week 9: Race Week!
Tuesday 2 miles / run for 2 mins, walk for 1 mins
Thursday Race Day Run 5k šŸ™‚

How Much Strength Training Should you do While Training for an Event?

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Really depends on which “phase” of your training your in, below are some basicĀ guild lines:

  • If your race is 4-12 months away, you can do a lot of strength training – IĀ recommendĀ at least 3 days a week no more than 5. You can really focus on building muscle, lifting heavier weights less reps.
  • If you are 1-3 month from your race, I recommend at least 3 days no more than 4. You’ll want to switch your focus to buildingĀ muscularĀ enduranceĀ now. Lighter weights more reps
  • If you are 1 month-1 week out from race, you want to focus onĀ maintenanceĀ and stretching. I recommend at least 2 days no more than 3.

Safest way to do this is to follow a plan or hire a trainer/coach. Bootcamp andĀ strengthĀ training group classes can be helpful tooĀ butĀ make sure that the instructor knows you “end” goal and can help you modify.

If you are interested in coaching or bootcamp classes check us out: Urban Escape Fitness

Treadmill Workout

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If you can’t get outside to run (weather, travel, etc) Here is a couple of treadmill workouts that will test your cardio endurance. If you have any questions just shoot me a comment and I’ll be sure to answer your questions – have FUN

Ā Treadmill Workouts

Ā 40 min workout

Time / Duration

Exertion / Speed

Grade / Incline

10 min

Warm-up

0

2min

60%

0

3 min

50%

2

2 min

70 %

0

3 min

50%

2

2 min

80%

0

3 min

50%

2

1 min

90%

0

3min

50%

2

1 min

100%

0

3 min

50%

2

7 min

Cool Down

0

Ā 35 min workout

Time / Duration

Exertion / Speed

Grade / Incline

10min

Warm-up

0

5 min

70%

2

2 min

50%

0

4min

70 %

3

2 min

50%

0

3min

90%

2

9 min

Recovery

0