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The Extraordinary League
Welcome to The Extraordinary League, a podcast series designed for our running and health community, offering insights and inspiration for group participants and 1:1 coaching clients from around the globe. This series dives into our monthly challenges, providing guidance and strategies to enhance your training experience. It's a platform for sharing the ups and downs of training, fostering a supportive environment where listeners can gain motivation and advice from a worldwide network of peers. Through engaging discussions, we explore diverse perspectives on training, nutrition, and well-being, aiming to empower you in your journey toward personal achievement. Tune in to join a community committed to pushing limits and celebrating every milestone along the way. Welcome to your next step in extraordinary training with The Extraordinary League.
The Extraordinary League
Back2Basics - Week 2: Pyramid IIP (Tubular TrackStars)
Introduction:
Welcome to our second session in the Back2Basics running program! Today’s workout is a Pyramid Run, designed to gradually build your intensity and then taper off, helping you understand and manage different running paces. This session is ideal for all levels, and as we progress through these workouts, our goal is to make steady improvements together.
Warm-Up:
- Dynamic Stretches
- 5-minute walk
- 5-minute easy conversational pace (EZ CP)
- 4 minutes of strides (30 seconds running, 30 seconds walking)
- 1-minute easy pace (EZ)
Workout: Pyramid Run
- 10 minutes at RPE 3-5: Start the pyramid with a comfortable run, finding a steady, manageable pace.
- 7:30 minutes at RPE 6-7: Increase your pace to a moderately challenging level. Focus on maintaining a consistent effort.
- 5 minutes at RPE 7-8: This is the peak of the pyramid where your pace will be challenging but sustainable. Keep your form tight and efficient.
- 7:30 minutes at RPE 6-7: Start to decrease your pace slightly, but keep the effort relatively high.
- 10 minutes at RPE 3-5: Cool down your pace back to a comfortable, easy run. This is where you recover and reflect on the workout.
Cool-Down:
- 5-minute walk
- Static Stretches
Focus of the Day: Breathwork
- Pacing and Breath Control:
- Nasal Breathing: Begin with nasal breathing to enhance oxygen intake and improve endurance.
- Rhythmic Breathing: Use a 3:2 or 2:1 breathing ratio (inhale for 3 steps, exhale for 2) to maintain a steady rhythm during different paces.
- Diaphragmatic Breathing: Focus on deep belly breathing to maximize oxygen efficiency, especially during the peak of the pyramid run.
- Form and Breathing:
- Relax Shoulders: Keep your shoulders relaxed to allow for better breathing mechanics.
- Upright Posture: Maintain an upright posture to ensure optimal lung capacity and breathing efficiency.
Conclusion:
Great job today! Understanding and applying breathwork techniques during your runs can significantly enhance your performance and running experience. Remember, this is just the beginning. Each week, we'll build on what we've learned and continue to progress. Make sure to stay hydrated, stretch, and give your body the rest it needs. Looking forward to seeing you in the next session!
Community Engagement:
Don’t forget to share your thoughts and progress on our social platforms. Let's motivate each other and grow together!
