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TRAINING GUIDE

Hi!

 

Welcome to our training guide. Please take the time to read through, so you familiar with the structure of our training plans and make the most of Mbition.

Strength & Conditioning videos can be found here

 

Good luck with your training!

 

 

The Mbition coaching team.

PHASES

 

Each individual training plan is periodised into 4 phases to help you reach your peak performance on race day:

 

 
GET FIT.............

improves your base running fitness early in the training plan

GET FAST..........

incorporates more speed sessions to improve strength

& endurance

RACE PREP........

the countdown to get you feeling your best on race day

FEEL THE GLORY

helps you optimise your post race recovery

SESSION TYPES

 

There are 7 different session types and thousands of unique sessions that will make up your plan. Each one has a specific objective and is designed to improve your fitness level and prepare you for your event.

 
STEADY RUNS
Make up the foundation of your plan and develop basic aerobic fitness. Keep your pacing consistent, and effort level easy so you can hold a conversation. They are the easiest session this week so relax and enjoy it!

 

LONG RUNS

Help build your volume - keep your pace easy so you can hold a conversation. This session is about time on your feet rather than pushing the pace too hard. Find a scenic route to keep yourself motivated.

 

TEMPO RUNS

Help get your body used to running at speed over a longer duration. This session should feel hard but sustainable. Find a flat route so you can keep up your faster pace.

 

SPEED SESSIONS

Are key to improving your speed, and ability to maintain it. Run hard during the intervals (it should be tough to talk) and enjoy the recovery.

HILL SESSIONS
Will help you build your strength and technique. Keep your leg turnover (cadence) fast, and keep upright to maximise your power. Look ahead, dig in and enjoy the gains!

 

PARKRUN

Will help you gauge your fitness as you progress through your plan, and help us fine tune your pacing in your other sessions. Find more info on your local parkrun at www.parkrun.com

 

STRENGTH & CONDITIONING SESSIONS

Your strength & conditioning sessions will help reduce injuries and make you a stronger runner. Check out our training guide videos to learn how to complete each exercise with good technique. No kit needed.

SESSION CONSTRUCTION

 

All sessions consist of a warm up, main session and cool down. Taking time to warm up and cool down after a run will reduce injury risk and speed up your recovery.

 

We have made some suggestions on what to include in your session but you can adapt this if you have your own preferred method of warming up and/or cooling down.

 

Remember to only log your main set if using a GPS device.

 


SESSION VARIETY
 

Our plans have a variety of sessions that will keep your interest. So for example, our long runs incorporate features like 'strides' or 'pick-ups' to ensure your fitness improves and you don't becoming a one speed runner.

 
TRAINING TERMS


WHAT IS A 'PICK-UP'?

A moderate increase in pace during a run. Speed up for a short period of time and then return to your comfortable pace. The details of how long you should sustain your pick ups in a session will be listed in that session's details.

 

WHAT IS A 'STRIDE'?

A short interval starting from a jog accelerate your speed over a given length of time (details in your training details for that run), sustain a fast speed for a short time (roughly 80% of your maximum speed) and then perform a gradual deceleration. Repeat as instructed.

 

WHAT IS 'RECOVERY' IN A SPEED OR TEMPO SESSION?

Normally follows a period of high intensity training, such as sprinting. You should slow to a comfortable jog, or even a walk if you need to, but don't just stop completely. The aim is to get your breathing and heart rate to return to a more regular rate.

 
PLAN START DATE


MY PLAN DOESN'T START STRAIGHT AWAY, WHAT DO I DO IN THE MEANTIME?

We highly recommend setting an interim goal of a 5k or 10k target to kick start your training. 
You can make a plan for just 4 weeks long if you want to. This will give you chance to build on your fitness, general running conditioning and increase your average speed. 

With Mbition you can set up multiple plans, so if you are training for a marathon we suggest you set up an interim goal of a 10k and half marathon along the way.