April Run Challenge - Week 2 Workouts

What a fun week! This challenge has been a bit different than ones we have launched before. We are loving all the feedback, the creativity, and the overall vibe of our community. Please remember to fill in your spreadsheet with ONE word describing your feelings for the workout. This way, we know who's completed the workout and how you're feeling, andddddd it is  how we chose winners for random prizing!

We have drawn 1 lucky random winner for each workout;

Sharon Meredith - a Capra tanktop & water bottle combo
Suzanne Banks - a 24 pack of coveted TOILET PAPER - thanks to our friends at Nesters in Squamish
Nicola Grice - $25 gift certificate to Capra
Adam Morrison - a NAKED waistband

Contact us at hello@capra.run to claim your prize.
This email contains your second set of workouts/challenges. Here is a refresher on some terms that I (Mike) regularly use. Before each workout, we will also post a short video on social media to describe the workout for the day. 
  1. RATE of PERCEIVED EXERTION: I use an RPE scale from 1 to 10. It is an internal feeling of your own perceived effort.
  2. BASE RUN: Long and aerobic. These runs should comprise the large majority of your training miles as an endurance athlete. (RPE 2 or 3...no more)
  3. EASY: The effort that you would be doing on your base runs...or even a bit slower
  4. CRUISE or STEADY: Just above Base run pace. Feeling strong and quick, but your breathing is still under control. (RPE 5/6)
  5. HARD: This would be approximately the pace that you would run a 10km (or 40-50 minute) max effort at. It should feel tough, with heavy breathing, but really heavy acidosis shouldn't happen until near the end of this style of workout. (RPE 7/8)
  6. RECOVERY: Is included with Interval sets. It is as important as the interval itself. Without using the recovery properly, the remaining hard work could be a disaster
  7. SPRINT: as fast as you can go!
  8. STRIDES: NOT sprints. Short 10-15 second accelerations up to approximately 90% max speed. These are usually part of the warm up, so don't hammer yourself on them. They are NOT sprints and your RPE should only be 4/5.

APRIL 9 - This is a YELLOW workout by Shaun Stephens-Whale

Run-Burpee-Run
Shaun has given us a great video description of this workout. We will have that posted on our Facebook. As you can tell from the title, this is more than just running. Shaun is one of Canada's best Obstacle Course racers, hence an OCR style workout.

Burpees are one of the best full body workouts available, developing upper body, core and lower body. Running after performing burpees is challenging, with disparate muscle groups used in the two activities expect to feel sluggish when transitioning back to the run. With work, the body will adapt to running under this fatigue – which for obstacle course racing is exactly what you want!

These intervals should not kill you, this is a YELLOW workout. You should feel strong and quick, and be breathing hard but controlled. The RPE (rate of perceived exertion) for the running portion of they one should be 5/10, anddefinitely pace yourself on the burpees!

Warm Up:
  • 20:00 easy jog (with optional strides afterwards to extend the warm up)
Workout: (done on a flat stretch that takes 1 minute to run...grass would be great)
  • Run 1:00 Steady and controlled (5/10 effort)
  • Then immediately do 1:00 worth of burpees
  • Repeat that 2:00 block (run&burpees) 10 times, with no rest
  • Be constant throughout the 10 rounds: run the same distance, and complete the same number of burpees each round.
Cool Down:
  • 15:00-20:00 super easy

APRIL 11- This is a RED workout by Alex Ricard

The Speed Workout
These Intervals are meant to be ran fast. You should feel like you are working and breathing hard. The RPE (rate of perceived exertion) for the quality portion should be 8/10. Start this workout conservatively, and build into it. If you go out too hard, you will regret it. 

Do this workout somewhere flat and fast. Maybe a track, or an open stretch of grass. This one is about high quality, fast running. The short rest will cause a lot of acidosis to build up, and you will definitely start to tie up neat the end of each set...that's the point!

Warm Up:
  • 15:00 - 20:00 easy jog
  • 6 strides
Workout: 2 or 3 sets of the following, with 5:00 rest between sets
  • 5 x (1:30 Hard, :30 rest)
  • The hard should feel like a 7/10 effort, and the easy is just standing there, swearing at Alex
  • As mentioned above, take 5:00 recovery (easy jog) between rounds
Cool Down:
  • 15:00-20:00 super easy

APRIL 13- This is a GREEN workout by Mike Murphy

The Base Run of Truth
Base runs are a critical part of any training program and should be the vast majority of your volume. The effort on your base run should be a 2/10 or 3/10.  By going above this effort, you actually get less return on the workout!  SLOW DOWN

This workout is quite simple, but it will give you a big indication if you are running your base runs too quickly.
Run the first portion as you normally would, but then when you have 30 minutes left (or maybe a bit more), throw in a set of 30 pick ups - 5 seconds each, done on the minute. For example, if you plan on a 2 hour base run, it will look something like;
  • 80 minutes at base pace (2/10 or 3/10)
  • 30x (5 second pick up, 55 seconds back at Base pace)
  • 10 minute at base pace to finish off the run

** If you struggle after each pick-up to drop back down to your previous Base pace, then there is a good chance that your 2/10 is actually more like a 4/10...which means you need to slow down on your Base runs!
 

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