Summer Base Training - Group 3 - Week 3

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Posted Sat, 2010-06-26 19:10 by Darren De Reuck
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Week 3 - June 28th thru July 4th
 
 
 
 
 
 
 
 
 
 
Monday 28th
Easy/Light Run 30-35 minutes
 
 
 
 
Tuesday 29th
No Run - Cross Training Day
 
 
 
 
 
 
Do ONE of the following after your Warm Up:
 
 
 
 
 
Warm Up 10 minutes on the Stationary Bike THEN
 
 
 
 
Lift Weights/Pilates (Mat or Reformer)/Yoga
 
 
 
 
 
Cool Down 10 minutes on the Stationary Bike
 
 
Wednesday 30th
Light Fartlek Workout - Meet @ Tom Watson Park
 
 
 
 
7:00 am OR 6:00 pm
 
 
 
 
 
 
 
Warm Up 15 minutes/Stretch/4 x 25 sec strides
 
 
 
 
2 x (2 min/4 min/2 min) with 60 sec easy after 2 min
 
 
 
 
and 2 min easy after 4 min
 
 
 
 
 
 
 
Run 2 min @ 10 km effort//4 min @ half marathon effort
 
 
 
Cool Down 10 minutes
 
 
 
 
 
Thursday 1st
Easy Recovery Run 30-35 minutes
 
 
 
 
Friday 2nd
No Run - Cross Training Day
 
 
 
 
 
 
Do ONE of the following after your Warm Up:
 
 
 
 
 
Warm Up 10 minutes on the Stationary Bike THEN
 
 
 
 
Lift Weights/Pilates (Mat or Reformer)/Yoga
 
 
 
 
 
Cool Down 10 minutes on the Stationary Bike
 
 
Saturday 3rd
Easy Longer Run 60 minutes
 
 
 
 
Sunday 4th
Complete Day Off
 
 
 
 
 
 
 
HAPPY 4TH EVERYONE!!!
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
 
Light Fartlek - Run between 70-80% effort of max, so steady/controlled and NOT all out.
 
 
 
 
 
 
 
 
 
 
Group Meeting @ Tom Watson Park - 7:00 am OR 6:00 pm
 
 
 
 
 
 
 
 
 
 
 
 
 
Coach's Notes:
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
HOW FIT ARE YOU??? Over the next 2 weeks I'll discuss the 9 Tests that'll identify your
strengths and weaknesses, and then pair them with exercises and drills that will help
improve those scores.
 
 
 
 
 
 
 
As a Runner, you are already in Good Shape, but if you want to perform at your full potential,
you need to take a comprehensive approach to your training. That means targeting areas
of fitness you may not normally pay attention to, like flexibility, balance, and mobility.
1) Core Strength - a strong core--the muscles in your abdominals, back, and glutes--gives
you stability, power, and endurance. If your core muscles cannot support your pelvis, it will
drop, which causes your hips, knees, and ankles to lose proper alignment. When this happens,
you can't absorb forces appropriately, and your muscles fatigue quicker.
 
 
Test It - Plank Position (form a straight line from your head to ankles and see how long you 
can maintain perfect form). Anything under 90 seconds is not good.
 
 
Improve It - lie on your back with your hands at your sides, legs straight out in front of you
and feet six inches off the ground. Start sitting up while elevating your left arm with the 
elbow bent. At the peak of the sit-up, bring you right knee toward your chest. Return to the
starting position, keeping your legs raised and repeat with the opposite side. Work for 20 reps.
2) Upper Body Strength - a strong upper body makes it easier to hold good form, which can
improve running economy. The more economical you are, the less oxygen you use and the
longer you can sustain a given pace.
 
 
 
 
 
Test It - Push-Ups (complete as many standard push-ups as possible maintaining good form).
Depending on your age, the range for "fair" is 8 to 16.
 
 
 
 
Improve It - get in a push-up position with your shins on a stability ball. Complete a push-up,
then pull the ball toward your chest. Return to start position and repeat. Do two or three sets
of 10 to 20 reps, resting 30 seconds between sets.
 
 
 
 
3) Lower-Body Strength - the repetitive motion of running, using the same muscles over and
over again, can strengthen some more than others. An imbalance between opposing muscle
groups, such as the quadriceps and hamstrings, can lead to muscle pulls and knee pains.
Test It - Squat down until your glutes graze the seat of a chair. Return to standing and repeat
as many times as possible. Depending on your age "fair" is 9 to 30.
 
 
Improve It - by doing walking lunges holding dumbbells. Step forward with your right leg and
lower into a lunge. Return to standing as you step forward with your left leg and repeat 8 times.
Do two to three sets, resting 60 seconds between sets.
 
 
 
4) Flexibility - a flexible body is more efficient, sees more gains in strength and endurance,
enjoys more range of motion, and recovers quicker. When your muscles are long and pliable,
blood flows more freely. This means your muscles, ligaments, and tendons are better nourished
and able to rebound better after a run.
 
 
 
 
 
Test It - bend your left knee, and draw your thigh in. Loop a strap around the arch of your left
foot, and hold an end of the strap in each hand. Straighten the leg as much as possible. Walk your
hands up the strap until elbows are straight. Gently bring your leg as close to your head as
possible. Note the angle. Anything less than 45 degrees is "fair".
 
 
Improve It - stand with your glutes against a wall and your feet six to twelve inches from the wall's
base. Bend forward and work to place your palms on the floor. Do this stretch postrun and hold
stretch for 15-20 seconds. Repeat 3-4 times with 30 seconds rest.
 
 
5) Balance - running is an intricate one-foot balancing act. To stay steady on your feet, nerve
endings in your joints and muscles (called proprioceptors) sense changes in your body position.
Improving your balance can enhance the ability of these proprioceptors to anticipate movement
changes so your runs are smoother and faster.
 
 
 
 
Test It - place your right foot against your left leg and time yourself in this position until you lose
balance. "Fair" is less than 25 seconds.
 
 
 
 
 
Improve It - by doing one-legged squats. Place a stability ball between your lower back and a wall.
Lift your right foot off the ground and lower down into a squat. Push back to start--but don't lower
your right foot. Do 8 reps and then switch to the other leg.
 
 
 
 
 
 
 
 
 
 
 
 
 
Next Week - Speed, Endurance, Joint Mobility, and Cardiovascular Strength.