HEART RATE BAG OF SPEED: ROLLING ADMISSION

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  • Bag of Speed
  • HR Bag of Speed plan snippet

HEART RATE BAG OF SPEED: ROLLING ADMISSION

$65.00

HEART RATE BAG OF SPEED

Please note: This is now rolling admission, which means you start the Monday after you register. A detailed explanation is below and in the FAQ section of this page.

The Heart Rate Bag of Speed is suitable for any runner who has recently completed any of the 20-week heart rate race plans and wants to build strength and speed before focusing on the next training cycle.

If you’re just coming out of Heart Rate 101, Bag of Speed isn’t a great next step. If you have not done a 20-week heart rate race plan, we’d suggest checking out the Amazing Half Marathon or Incredible Marathon plan as a next step in your heart rate training journey.

The focus of Heart Rate Bag of Speed is integrating running and strength elements which, when combined with a wide cardiovascular base, make you stronger, faster, and more injury-proof. You’ll be doing high knees and short sprints, squat jumps and longer intervals, among other fun things. This is a challenging plan, but also a really rewarding one.

There’s also some internal development we are cultivating in Bag of Speed. Namely, pace regulation and body familiarity. We prescribe the workouts in good detail, but we also ask that you pay close attention to how you feel and what you’re getting in each workout. Do you need 15 or 25 minutes of warm-up before a hard workout? What about cooldown? Do you know how your various running gears feel, both mentally and physically: all-out running vs. 10K pace vs. easy effort? What if we took away your GPS? Would you still know them? (Don’t worry: We won’t do that…yet.)

On this plan, you will be running five days a week, with an option of a sixth day for an easy 30-minute jaunt or an easy cross-training session. Two or three days a week, you’ll have a workout that with demanding portions that don’t have a heart rate cap; those workouts are topped with accelerators and a strength circuit that is just a titch tougher than the SSSCs. One day a week, you’ll have an easy 30-minute jaunt. The weekday runs are no longer than 60 minutes, and the long run on the weekend starts at 55 minutes and tops out at 105 minutes.

In the first week, you’ll run 3 hours, 55 minutes over the course of five workouts; in week seven, the biggest week, you’ll be at 5 hours, 40 minutes over five workouts. (Yes, the sample weeks look confusing, but trust us: The program is most definitely not. It’s actually really interesting and fun!)

heart-rate-102-first-worst

You can complete Heart Rate Bag of Speed without a goal race at the end of the 8 weeks, or you can run opt to run a 10K at the end of eight weeks—or shortly thereafter. This isn’t a 10K plan, per se, but you will definitely be able to blast through 6.2 miles after eight solid weeks of strong training.

You need to wear a heart rate monitor for every run and keep your beats per minute within the ranges prescribed in each of the workouts. This is particularly important on the easy effort and recovery runs, because the other runs are fairly demanding, and will require the oxygen-saturating recovery that jogging provides; slower runs heal lubricate and heal your joints and are crucial to training at high levels.

Important note about registration: Heart Rate 102 is now rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.

Example: You register on a (M/Tu/W/Th/Fr/Sa/Su). You will receive a welcome email shortly after your registration goes through. The Sunday of that week, you will receive your Week 1 newsletter. On Monday, you start training.

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Product Description

The Heart Rate Bag of Speed Challenge includes:

  • An 8-Week Training Plan. Designed by Coach Mary-Katherine (MK) Fleming, the Heart Rate Bag of Speed Training plan is suitable for any runner who has already completed a 20-week heart rate-based plan. It isn’t a great next step if you’re just coming out of Heart Rate 101. If you have not done a 20-week heart rate-based race plan, we’d suggest checking out the Amazing Half Marathon or Incredible Marathon plans as a next step in your heart rate training journey.

    On this plan, you will be running five days a week, with an option of a sixth day for an easy 30-minute jaunt or an easy cross-training session. Two or three days a week, you’ll have a workout that with demanding portions that don’t have a heart rate cap; those workouts are topped with accelerators and a strength circuit that is just a titch tougher than the SSSCs. One day a week, you’ll have an easy 30-minute jaunt. The weekday runs are no longer than 60 minutes, and the long run on the weekend starts at 55 minutes and tops out at 105 minutes.

    In the first week, you’ll run 3 hours, 55 minutes over the course of five workouts; in week seven, the biggest week, you’ll be at 5 hours, 40 minutes over five workouts.

    You can complete Heart Rate Bag of Speed without a goal race at the end of the 8 weeks, or you can run opt to run a 10K at the end of eight weeks—or shortly thereafter. This isn’t a 10K plan, per se, but you will definitely be able to blast through 6.2 miles after eight solid weeks of strong training.

  • Miles of Resources. Your registration gets you access to the Train Like a Mother private site, where you’ll find helpful articles; video demonstrations of strength training moves, foam rolling routines, and running drills that are totally doable (read: less than five minutes! truly!) and will keep you running strong and injury-free; and plenty of other tips and tricks to compliment your heart rate-based training.

  • Exclusive Train Like a Mother Podcasts. We’ll answer individual training questions—and entertain you on your runs.  As always, no question is too basic or TMI.

  • Accountability—and Camaraderie—Galore. In addition to Train Like a Mother Club, you’ll be invited to join a private Heart Bag of Speed club on Strava, where you can track your miles, and a private Heart Rate Bag of Speed Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherruner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • A Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $7.00 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Expert, Accessible Guidance. We’ll pop in via email weekly and host a weekly Q+A on the Facebook page. If you hit a big speed bump, we’ll happily help you on an individual basis.

FAQs

  • When does Heart Rate Bag of Speed run?
    Heart Rate Bag of Speed is now rolling admission, which means your program begins the Monday after you register. You will receive an introductory email shortly after you register, and then you will receive your Week 1 newsletter on Sunday. You will begin your program the following day, Monday.

    Example: You register on a (M/Tu/W/Th/Fr/Sa). You will receive a welcome email shortly after your registration goes through. The Sunday of that week, you will receive your Week 1 newsletter. On Monday, you start training.

  • How do I know if this is the right plan for me?
    The Heart Rate Bag of Speed is suitable for any runner who has recently completed a 20-week Heart Rate Race plan and wants to build strength and speed before focusing on another race. It isn’t a great next step if you’re just coming out of Heart Rate 101. If you have not done a 20-week heart rate-based race plan, we’d suggest checking out the Amazing Half Marathon or Incredible Marathon plans as a next step in your heart rate training journey.

    The focus of Heart Rate Bag of Speed is integrating running and strength elements which, when combined with a wide cardiovascular base (on a Heart Rate Race plan), make you stronger, faster, and more injury-proof. You’ll be doing high knees and short sprints, squat jumps and longer intervals, among other fun things. This is a challenging plan, but also a really rewarding one.

    There’s also some internal development we are cultivating in 102. Namely, pace regulation and body familiarity. We prescribe the workouts in good detail, but we also ask that you pay close attention to how you feel and what you’re getting in each workout. Do you need 15 or 25 minutes of warm-up before a hard workout? What about cool down? Do you know how your various running gears feel, both mentally and physically: all-out running vs. 10K pace vs. easy effort? What if we took away your GPS? Would you still know them? (Don’t worry: We won’t do that…yet.)

    You need to own a heart rate monitor, and you need to wear it all the time while training. 

  • Do I need other equipment for this plan?
    We have optional super short routines that involve a BOSU and resistance loops. While they are not mandatory, they are crazy helpful in building glute strength (BOSU) and hip stability (resistance loops)—two areas that are usually lacking in #motherrunners and are the root of many running injuries. If you don’t have access to or funds for a BOSU, don’t sweat it; resistance loops are adequate and are much more affordable. (You can also look for a used BOSU on craigslist, a used sporting good store or at garage sales.)

    We also recommend having a firm foam roller; the more dense it is, the better. (But we admit: It will be a little painful the first few sessions!) Our first choice is the TriggerPoint Grid X.

  • I am constantly injured. Why will heart rate-based training help me stay healthy?
    Muscles have memory, but tendons and ligaments do not. I—MK— see runners going too fast all the time who swear to me, they, “feel FINE!” Perceived effort can be shaded so many ways; the heart rate cap will keep you honest and keep your easy effort days easy. This in turn will prevent you from letting those muscles that feel FINE push your tendons and ligaments beyond their breaking points, leaving you with a roaring case of plantar fasciitis, IT Band Syndrome, Achilles tendinitis, or shin splints.

    Heart rate-based training slows you down so that your tendons and ligaments have time to get up to speed; in addition, many of the short strength circuits you’ll do after your runs will encourage all the right kinds of running strength.

  • Does every run have a heart rate cap?
    No. In this plan, two or three runs a week have portions of workouts where your heart rate doesn’t matter. Crazy, right?

  • Does the registration fee include a race?
    No. Heart Rate Bag of Speed is simply a training plan to build strength and speed and a bridge to your next race training cycle.
  • Can you please explain the shipping charges?
    Within a few weeks of registration, every participant in a Train Like a Mother program receives a stocked swag package with some of our favorite training essentials. Domestic #motherrunners are charged $7.00 for shipping; international #motherrunners are charged $15 for shipping. The Train Like a Mother tee and medal have no shipping charges associated with them.

  • What if I realize this isn’t the right training plan for me?
    We definitely want this to work into your life and your running lifestyle. You can email us within 2 weeks of starting the program and we will set you up with another plan or a credit for an upcoming challenge. We will not be able to issue a straight-up refund.

  • What if I get injured or really sick?
    With a smart training plan, doable strength training, and advice on foam rolling and other self-care, we’re going to do our best to keep you injury-free. That said, if you have an injury or illness that totally slays your training, let us know. We’ll work with you to get you a credit for an upcoming program.

Any other questions? Hit us up and we’ll help you out!

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