Base Training Group 3 - Week 1
Printer-friendly versionWeek 1 - February 20th thru 26th
Monday 20th Easy/Light Run 20-25 minutes
Include 4 x 30 sec light strides/60 sec easy within run
Tuesday 21st No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 5 minutes on Stationary Bike
Wednesday 22nd Light Fartlek Workout
Warm Up 10-15 min/Stretch/4 x 25 sec strides
Start 4 x 90 sec controlled with 90 sec easy
End 4 min steady/controlled
Take 2 min Easy between Sets
Cool Down 5-10 minutes
Thursday 23rd Easy Recovery Run 20-25 minutes
Friday 24th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 5 minutes on Stationary Bike
Saturday 25th Easy Longer Run 30-35 minutes
Relaxed Effort-Pace
Sunday 26th No Run - Day Off
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek - Run between 70-80% Effort of Max
Coach's Notes
Welcome to Spring Training for Bolder Boulder!!! The first 4 Weeks of training are "Base" allowing you to build SLOWLY and at your OWN pace. There are 3 Schedules based upon your Fitness Level (right now), so please follow the one appropriate to where you are with your running. If you have been off running for a while or not quite up to speed, either Skip one of the Easy Days or Reduce the time of a run on a given day. Please don’t be SHY to ask questions…the Coaches, Colleen and Myself are there to answer them.
Be SMART and stay HEALTHY this Spring and have most importantly HAVE FUN out there!!!