Summer Base - Week 5 - Group 3
Printer-friendly versionWeek 5 - July 11th thru 17th
Monday 11th Easy/Light Run 30 minutes
Include 4 x 30 sec light strides/60 sec easy within run
Tuesday 12th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10-15 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 5-10 minutes on Stationary Bike
Wednesday 13th Light Tempo/Sustained Workout
Meet @ Tom Watson Park - 6:45 am OR 6:00 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 4 min steady/controlled with 2 min easy
Then 5 x 2 min with 90 sec easy
End with 4 min steady/controlled
Run 4 min @ Half Marathon Effort
Run 2 min @ 10 km Effort
Cool Down 5-10 minutes
Thursday 14th Easy Recovery Run 30 minutes
Friday 15th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10-15 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 5-10 minutes on Stationary Bike
Saturday 16th No Run - Day Off
Sunday 17th Easy Longer Run 80 minutes
Relaxed Effort-Pace/Hydrate
Group Run @ Brainard Lake
Meet @ Four Mile Trailhead - 7:30 am to Carpool up
PLEASE E-MAIL IF YOU INTEND GOING WITH THE GROUP
Easy/Light/Recovery - Conversational Pace/Time on Legs/Relaxed Effort
Long – Run between 60-90 sec slower than your marathon goal pace
Tempo/Sustained - Run between 65-80% effort of Max
Meeting Place
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.
Four Mile Trailhead - follow Broadway north to Lee Hill and take a left (going west). Go up Lee Hill about a half mile...Trailhead will be on left.
Coach's Notes
Official Training starts the Week of July 18th and Schedules WILL BE password protected. So all NEW Members need to get themselves registered and approved. During the remainder of the Summer School Holidays...Group D and M will meet @ 6:30 am...Sarah will lead the 2:00 and above half marathoners//4:00 and above marathoners...and I will lead the others. Once school resumes Group M will move to a time acceptable to all those concerned.
These past 5 weeks have gone by pretty fast. During the 12 week training, the schedule will get tougher with higher volume and more intensity. Please listen to your bodies and adjust your training accordingly by cross training on recovery runs and backing off on pace during the harder workouts if necessary. If you miss a workout, don't try make it up, instead put it behind you and move forward. The Coach's and myself are available to answer your training questions at practice, so please don't be hesitant to ask if you need help...remember that there is never a dumb question.
Let's train HARD this Summer and have FUN doing it...staying HYDRATED...CROSS TRAINING...and been INJURY FREE...ENJOY!!!
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