Hi Friend
I've dropped the next week couple of weeks of training into your training account.
I've included 3 runs/week and 3 strength sessions. Even if you feel you could do more running than this whilst you're on holidays, stick to what's on the plan. You don't want to overdo it and set your training back through an overuse injury.
The strength sessions should take 15-20 minutes. It would be great if you could fit them in when you go back to school. We could drop back to twice a week if necessary.
You'll see I have a time trial planned for you the week after next. It will set a benchmark from which we can work. We'll repeat the time trial as we go along to make sure your training is working for you. It will also help me set a training pace range for you. My initial thoughts are you may be running a bit fast for your current fitness level, but we'll see. It's also just a good hit out, and a bit of fun.
Ideally, you'll do your time trial over flat terrain, somewhere you can get to fairly easily so that you can do each of your time trials over the same route.
Apart from the time trial, we'll be concentrating more on building a good training habit and building up your mileage over the next few weeks. About 90% of your running will be easy running - probably for the next 6 weeks or so, then I'll have you start do increase the amount of higher intensity running you are doing - it will never be much more than about 20% of your total running time. Any more than that, and it's not sustainable, and your speed workouts become poor quality at best, or at worst, you are injured - probably something to avoid!!
Training App Access
You will need to log in to the Members' Area of our website to view your training program, or you can download our training app to your phone. We use the Training Tilt platform, so you will need to search on Training Tilt in your app store.
Your login details for the Hooked on Running members area are:
Username: angmartinez023@gmail.com
Password: AMresults2021
When copying and pasting your password, be careful you don't include any spaces.
When you have a chance, take a look around the members' area where there are articles and other resources for you. Use the "getting started" category in the Articles section to view instruction videos.
I have set you up to receive email notifications of your next 2 days' workouts between 5pm and 6pm every day.
Facebook Group
You should also join our Facebook Group. It's a closed group, available only to Hooked on Running Online Coaching Members. The Hooked on Running coaches will be regularly active in the group, and you can gain lots of insight from other runners, plus share your own triumphs!
Recording Your Training
You can sync your training device with your Hooked on Running training plan. You will need to do so via the Strava App. It'll will take about 5 minutes.
Create a Strava Account
Go to Strava.com and create a FREE account.
Click on the drop down box on the top right of screen next to your name and click on Settings
On the left hand menu, click on Privacy Controls, and set your privacy so that followers can see your activities and your profile. You can deny or allow requests to follow you, so that you can control who can see your activities. I will need to follow you to see your workout data.
Connect Strava to Hooked on Running
Log into your account
On the top right of the screen, click on the drop down box beside your name.
Click on Settings
Scroll down to connections, and connect to Strava
Connect Your Device to Strava
You can connect your Garmin with Strava by following these instructions
That is definitely enough information for now!
Please get in touch if you need any help at all. The more information I have about your training, the better I can help you.
Regards
Kirsten
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Kirsten Todd
0423 191 854
