Summer Base Training - Group 3 - Week 1
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Week 1 - June 14th thru 20th
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Monday 14th
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Easy/Light Run 30 minutes
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Tuesday 15th
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No Run - Cross Training Day
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Do ONE of the following after your Warm Up:
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Warm Up 15 minutes on the Stationary Bike THEN
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Lift Weights/Pilates (Mat or Reformer)/Yoga
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Wednesday 16th
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Light Fartlek Workout
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Warm Up 15 minutes/Stretch/4 x 25 sec strides
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4 x 2 min 30 sec with 90 sec easy recovery
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Run Pick-Ups @ Half Marathon Effort (70% of Max)
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Cool Down 10 minutes
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Thursday 17th
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Easy Recovery Run 30 minutes
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Friday 18th
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No Run - Cross Training Day
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Do ONE of the following after your Warm Up:
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Warm Up 15-20 minutes on the Stationary Bike THEN
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Lift Weights/Pilates (Mat or Reformer)/Yoga
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Saturday 19th
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Easy Longer Run 50 minutes
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Sunday 20th
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Complete Day Off
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Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
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Light Fartlek - Run @ 70% effort of max, so steady/controlled and NOT all out.
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NO Group Meeting
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Coach's Notes:
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Training for the half/full marathon requires you to be predominantly aerobically fit.
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We will, however, train your anaerobic system by working on faster turnout as we
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we move forward in the Session. These first 6 Weeks will be focused on Maintenance
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and Base Training. During this phase I would like you to work on building a solid
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platform, so you may ease straight into the 12 Week Schedule without any problems.
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"Aerobic" training is exercising with the use of oxygen. This might seem a bit strange
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as you need oxygen to run. This is true, however, Aerobic Running is conducted at
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a speed that allows your working muscles to be supplied with enough oxygen in
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order for them to function efficiently over a longer period of time.
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If you were to go out and run as hard as you could, you would slow down pretty
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quickly. This is because you are not getting enough oxygen to the muscles for them
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to work efficiently. The muscles produce waste bi-products known as lactic acid
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which floods the muscles causing you to tire.
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Aerobic Training involves running at a slower speed allowing one to exercise for a
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pro-longed period, which is what Half-Full Marathon Racing is all about.
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As mentioned earlier, to advance overall fitness, we will do faster "speed work"
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during the session to train the Anaerobic System.
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