Summer Base - Week 2 - Group 3
Printer-friendly versionWeek 2 - June 20th thru 26th
Monday 20th Easy/Light Run 25-30 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 5-10 minutes on Stationary Bike
Wednesday 22nd Light Tempo Workout
Meet @ Tom Watson Park - 6:45 am OR 6:00 pm
Warm Up 10-15 min/Stretch/4 x 25 sec strides
5 x 3 minutes with 2 min easy to re-group
Run Pick-Ups @ Half Marathon Effort
Cool Down 5-10 minutes
Thursday 23rd Easy Recovery Run 30-35 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 5-10 minutes on Stationary Bike
Saturday 25th Easy Longer Run 40-45 minutes
Relaxed Effort-Pace/Hydrate
Sunday 26th No Run - Day Off
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 St. 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
Runners CROSS TRAIN to prevent injuries, so it's ironic to get injured while cross training. Pilates and alternative forms of exercise can improve your fitness, prevent and rehabilitate injuries, promote recovery, and revive stale routines. The trick is to approach them as a "runner".
Runners have their obvious strengths: power, endurance, tenacity, however, within those strengths lies the potential for weakness: quads that overpower the hamstrings, neglected upper bodies, and poor flexibility. Understanding the three most common problems for runners will help you cross train safely.
Weak Hamstrings - quads are larger and have more muscle mass than hamstrings, so generate more power. Running increases this imbalance because it's such a quad-dominated activity. One cannot expect to get the hamstrings to 100% of the strength of the quads, so work to do 50% of what the quads do.
Weak Upper Body - a strong upper body helps process oxygen more efficiently, allowing one to run faster with less effort. Adding upper-body work to your routine will also help maintain form in the later stages of a race when form typically deteriorates. Runners new to strength training tend to get injured either by lifting too much or with incorrect posture. Lift at 50-75% of your max weight and in front of a mirror to watch for proper form.
Tight Legs - yoga and pilates build core strength, mental focus, balance and flexibility. However, be careful when loosening or stretching the hamstrings, calves and hips, as pushing too far may strain the muscle or joint. Start with a Beginner's Yoga or Pilates Class and build from there.
Colleen is a Certified Personal Trainer and offers specials for Striders Members...if you interested please e-mail Colleen or ask either of us at training about her rates.
Incorporate Cross Training into your running schedule this Summer and reap the benefits of been a stronger healthy runner.
Remember to follow the Base Schedule based on your Fitness Level right now:
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