Base Training Week 1 - Group 3
Printer-friendly versionWeek 1 - March 7th thru 13th
Monday 7th Easy/Light Run 30 minutes
Include 4 x 30 sec light strides/60 sec easy within run
Tuesday 8th 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 5-10 minutes on Stationary Bike
Wednesday 9th Light Fartlek Workout
Warm Up 10 min/Stretch/4 x 25 sec strides
3 x 2 min controlled with 2 min easy
Then 5 x 60 sec steady/hard with 60 sec easy
Take 2 min Easy between Sets
Cool Down 10 minutes
Thursday 10th Easy Recovery Run 30 minutes
Friday 11th 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 5-10 minutes on Stationary Bike
Saturday 12th Easy Longer Run 40-45 minutes
Relaxed Effort-Pace
Sunday 13th No Run - Rest Day
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-85% effort of Max
Coach's Notes
Welcome to Spring Training!!! The first 4 Weeks of training are "Base" and "Down" which will allow you to build SLOWLY. There are 3 Schedules based upon your Fitness Level, so please follow the one appropriate to where you are with your running now. 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.
Be SMART and stay HEALTHY this Spring and have FUN out there!!!