Hals Running Program
Running on trails can be exhilarating, but also exhausting as it places much more stress on the body than road running. Rocks, tree roots, mud and altitude result in a dynamic run experience that demands focus, high energy, strength and balance.The higher demands of running on rugged terrain means that that athlete must take their preparation seriously if they want to succeed at running off-road. Under Armour’s performance experts have developed a conditioning program designed to get you in the best possible shape to compete off-road. It is specifically built to cope with the rigors of trail running, so you’ll be ready to go on race day.NOTE: This training plan is targeting a 25K distance, which is slightly more than a traditional 13.1-mile half-marathon.
The recovery routine is based on Under Armour’s belief that today’s recovery is tomorrow’s training. It is essential to attempt to restore movement quality after a run. The program is designed to hit the areas of the body that need the most attention. These moves will require a foam roller or tennis ball, which can be found at your local gym or health club. These moves should be done after every workout.Times per week: Every dayBREATHINGTrail running often involves running at higher altitudes, so this plan also includes a research-based technique that improves athletic breathing and can simulate training at altitude. This technique was adapted from High Performance Breathing Techniques developed by Dr. Patrick McKeown.
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The following breathing exercise is meant to simulate high altitude and aims to improve your aerobic and anaerobic capacity. This exercise is from a research-based technique developed by Patrick McKeown.THE GUIDE:. After a minute of continuous walking, gently exhale and pinch your nose to hold your breath.
Walk
Walk while holding the breath until you feel a medium to strong air shortage. Release your nose, inhale through it and calm your breathing. While continuing to walk, perform a breath hold every minute or so. Perform six breath holds during your ten minute walk.Practice one to two sets daily. These exercises should be challenging, but not stressful.Training plans developed in collaboration with UA Training Network and UA Run Coach Mike Smith.
With a new year comes new goals, and the best way to reach any running goal is to have a reliable plan in place. And no, training plans are not just for “serious” runners—whether you’re just starting to run for the first time (welcome to the crew!), you’re running to lose weight, you want to stay fit through the winter, or you’re looking to finally break 3:30 for the marathon, we’ve got a training plan for you. Each of our training plans was developed by, former Runner’s World training director, Olympic-qualifying runner, and running coach with over 40 years of experience, and all are under $10. Scan the list below for the right plan to help you crush your goals this year.