HOW TO PLAY intraining’s Runner’s Bingo

Each week you need aim to complete a minimum of 5 actions that will complete a row.  This can be a line that is horizontal, vertical or diagonal.   Each time  you do an action cross it off.  When you complete a line post up a pic of your card with #BINGO #intrainingrun

Each week a new card will be posted.  

Don’t worry if you don’t get them all….  just have some fun with your running. 

 

Download your intraining Runner’s Bingo Card here!

 

Read intraining Runner’s Bingo Card Description here!

 

[pdf-embedder url=”https://intraining.com.au/wp-content/uploads/Runners-Bingo-Card-1-2.pdf”]

 

intraining’s RUNNER’S BINGO

ACTION DESCRIPTIONS

Have some fun with our Runner’s Bingo.

 

LET’S GET GOING!!!

Below are the descriptions of each action on your card.  There is no set order…  but the first one is a a great one to include each week!!

If you don’t understand the description, then post up on the intraining Runners School Facebook page.  

ACTION DESCRIPTIONS

Find an accountability run buddy

This is a BIGGIE!!  Every week you need to connect at least once with a friend who you know will keep you on track and out running.  Make a point of checking in, and sharing your running. 

 

Run a 400m TT on the track

Speed + New location

Leg speed, power and strength – something often forgotten with the long distance runner’s mileage.

Warm up, an a few shorter reps if you want, then power out with control a fast 400m…  or go for a run and finish with the time trial.  Run fast, but stay in control…  you don’t want to get injured!!  That will drive you even more insane.

 

Set a new goal

You bet ya!!   There is no reason to not put something out there. 

Goals should always have some flexibility to them.  Review your year and let’s aim towards the second half with a hope and belief that life will be normal again.

Post up your new goals onto Runners School Facebook page.  It could even be a training goal!!

 

2km Kick session

You run it like this:   3 – 5 reps over 2km, where the first 1500 is @10k pace, and the last 500m is fast to the finish.  Recovery…  standing 2 mins

You know we always love to help you hone your running skills. 

This session teaches you to make a change in speed, and hold it right to the end.   

Make sure you pick a pace with 500m to go that you can keep right to the line!!

Let us know how you go.

 

Dress up Run

Steve’s choice!!!   Be bold and show the world your sense of humour. 

We all know smiling can change your outlook.  Your challenge here is to head out the door in something to make you and the rest of the world laugh and smile.  Tutu’s, ties, colour, long socks, Hawaiian shirts.

You do it at parkrun….  you can do it here now too!

Yes…   Take a selfie and post it on the page. 

 

Make a STRAVA animal

Show us your Strava art…   Get out your inner beast and send us your best pic of how you can run to make an animal. 

Did you know….

We are actually testing your skill to pre plan, and look ahead.   Racing is constantly about having to think ahead, strategise on how you are tracking and make choices mid race.   Practice here and post up your screen shot on the Runners School Facebook page. 

 

Rhythm km’s – with a watch if you need

One of our all time favourites Speed sessions to hone your skill as a master pacer. 

This speed session will test your pace judgement….   

The session is:  3 – 5 x 1km, with 1km easy recovery (or 2 mins stand recovery).  Every 1km rep has to be 5s faster than the previous.  

Your second last rep should be at your 5km pace. 

Before you start…  calculate what your starting 5km will be by working out your 2nd last rep pace (5km pace)

Write these down – then when you are finished post up on the Runners School facebook Page what you did.

Kudos if you were close…  Super kudos if you nailed it

 

MEME DAY

This is our check in on you…. 

Post up a meme that describes exactly how you are feeling today.  

Time to make us all laugh…   Share your humour… Share your challenges… 

Post up on the intraining Runners School FB page. 

 

Run up a mountain

Come on Rocky…   show us what you’re made of.   He never gave up when against the odds – so neither should we!!

Tip:  There’ll be plenty of social distancing opportunities up Mt. Coot-tha.

 

Be an elite athlete…   well at least for a moment!

How far can you run at Clay Dawson’s 100km race pace?

Clay Dawson won the 2019 Australian 100km Champs in a smashing time of 6:54:03

This calculates out to be  4:08 /km.

We’ve posted a chart to give you some splits.

You might want to add this one to your threshold run this week. 

Let us know how you could go.  

 

Lactate km’s

OUCH!!!   This one could hurt. Better you learn how to do this now so when you get excited in your next race and go out too hard, you’ve practiced how to manage that lactate burn. 

The speed sessions goes like this:

3 – 5 x 1km, – first 200m FAST!!…    Last 800m cruise at 10k race pace.  Recovery with 1km easy recovery or 2 mins stand. 

Hone your running skills…  manage that lactate. 

 

Post your future ‘flat me’

Lay out your favourite race kit as if it’s the night before your major race.

Take a pic and share it.  

Visualisation and pre-race routines prep you for your big race day.  They can get your running endorphins fired and you thinking strategically about how to run and how to manage those pre-race nerves. 

Putting your race kit out the night before your race, photographing it, and even trying it on is a perfect pre-race ritual.   We won’t be doing that for a while so let’s practice this before your next speed session or long run. 

Post your pic on the Runners School facebook page. 

 

Negative Split Threshold Session

Run 2-3 x 3km at marathon pace, half marathon pace, 5km pace

This is one of our intraining team’s favourite threshold session.   Controlled pacing with the negative split.   A continuous run broken into 3km sections with no recovery between each set.  Every 3km you have to run faster – but at these paces…   marathon pace, half marathon pace, 10km pace. 

Threshold runs should not be run much faster than 10km pace to gain maximum benefit. 

 

Run your longest run for 2020

Your distance…  Your choice…

Nothing more satisfying in training than ticking off your long runs for the year.  

Share your long run ‘win’ to let us know how far you went.

 

Name an athlete who inspires you

Your motivational moment:  Write down who inspires you, a quote from them or what you admire in them that you can aspire to.  

Inspiration from others is incredibly powerful to help us dream and stay motivated.  They can give you strength knowing how they made it possible and you  more commitment to what you value. 

 

Meal Prep

Delicious dinners or die hard pre-race meal rituals.  Show case what you will be eating the night before your race later this year.  Share it on the Runners School Facebook page  – even if it’s your licked clean empty platter. 

You could even invite a friend…  if you’re both healthy!!

 

No watch hard run

EEEK!!!   No watch!!!   Yep, you read it right. 

For all you running data geeks, this is going to challenge you to the core.  You have to run one of your regular timed routes with no watch….   

OK…  Let’s relax the rules a little because we can tell some of you are already sweating in panic…   You can cover it with duct tape…  but no peaking until you’re finished. 

Post up your splits on the Runners School FB page  

 

Plank Day

Core strength session for you today, my friends.    We have three exercises you need to do. 

#1 Plank for 1- 5 mins

#2 ITB Roller Balance

#3 Single leg balance on an unstable base with your eyes closed.

You’ve got 10 mins!!   Ready, Set, Go!!

 

New location – trail or road

Chill day.   Go and explore the world.  (while still social distancing!)

You all know that one of the most enjoyable runs is in a new location.  You see the world from a different perspective, experience different sights, sounds and smells. 

Running should be about your experience as well as your training. 

 

Post run Brekkie

Make our mouths water….  Show us how you spoil yourself after a long run. 

Is it pancakes and ice-cream, avocado smash, or simply good old Aussie Weetbix?

Post up your plate on the Runners School Page.  

 

Run a hard 5k add 6 x 150’s

Steve & Zoe love this session!!   It’s one of their many peaking sessions to fine tune leg speed leading into a major race. 

The session: Do a Saturday 5km fast, rest for 5 mins, then knock out a few 150m strides. 

Focus on your running form

 

Pyramid Session – Speed session

Pacing… Pacing… Pacing…   Get it right from the start… 

Your session is:  500m, 1km, 2km, 1km, 500m… 

You have to run the 2nd 1km & 500m faster than the first.  

If you are more experienced and training for the marathon you could do 1km, 2km  3km, 2km, 1km with 2 mins stand rec. 

Recovery, Jog 500m to 1km recovery

Post how good you are at being a master pacer. 

 

Formwork

forPower, strength, reaction time and coordination.  

Before your next run add a series of running drills to your warm up. 

High knees for co-ordination and foot placement

Bum kicks for co-ordination and hip position

Skipping for power strength and reaction time. 

(alert:  this one is an injury risk so only do if you are niggle free)

 

Check on your run buddy

Got to stay connected.   Don’t become a complete solo runner unless you have to.  Keep your running buddies connected, motivated and ready for an exciting 2nd half of the year’s running

 

GOT A PB

We might not have the races to measure but you should set 3km, 5km 10KM targets to aim to run a PB.  Time trials are excellent for race practice but also for helping develop your mindset.  Share with us how you go.  

 

Have fun….  Keep running and stay injury free.

There is no reason for you to stop running unless you are injured.  And if you get injured…  come and see our podiatry and physiotherapy running team at intraining Running Injury Clinic.  We have rigid hygiene practices in place to stay Covid-19 safe in both our Running shop and Clinic.

 

Running shoes will wear out…. 

Just because the running races aren’t the same, don’t neglect them.  intraining Running Centre is open as usual just with extra practices in place to meet hygiene standards. 

Make this a year to hone your running skills, focus on really enjoying the process of training and loving the great outdoors

We’re here to keep you running. 

Have fun

Steve, Margot and our intraining Team.