Summer Base - Week 1 - Group 3
Printer-friendly versionWeek 1 - June 13th thru 19th
Monday 13th Easy/Light Run 25-30 minutes
Include 4 x 30 sec light strides/60 sec easy within run
Tuesday 14th 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 15th Easy Recovery Run 25-30 minutes
Thursday 16th Light Tempo Workout
Meet @ Tom Watson Park - 7:00 am OR 6:00 pm
Warm Up 10-15 min/Stretch/4 x 25 sec strides
5 x 2 minutes with 2 min easy to re-group
Run Pick-Ups @ Half Marathon Effort
Cool Down 5-10 minutes
Friday 17th 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 18th Easy Longer Run 35-40 minutes
Relaxed Effort-Pace/Hydrate
Sunday 19th No Run - Day Off
HAPPY FATHER’S DAY
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Tempo - Run between 65-70% effort of Max
Meeting Places
Tom Watson Park - follow the Diagonal Highway to 63rd Street. Go north on 63rd for about a half mile and look for the sign saying Tom Watson Park on your right. Parking Lot is opposite Coot Lake on east side of 63rd. DO NOT park @ Coot Lake.
Coach's Notes
Welcome to Summer Training!!! The first 5 Weeks of training are called "Base" 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 any given day.
Group 1 – been training consistently since Bolder Boulder and running on a daily basis
Group 2 – took time off after Bolder Boulder and back running 3-4 times a week now
Group 3 – no running since Bolder Boulder and minimal training right now
Training for the half or full marathon requires one to be predominantly aerobically fit. Aerobic training is exercising with the use of oxygen which may seem strange as one needs oxygen to run. The difference is, aerobic running is conducted at a speed that allows your working muscles to be supplied with enough oxygen to the muscles for them to work efficiently. The muscles produce waste bi-products known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed allowing one to exercise for a pro-longed period. We’ll also incorporate faster speed work to advance overall fitness and train the anaerobic system.
Let's be SMART and stay HEALTHY and INJURY FREE this Summer Session and of course have FUN doing it!!!