Week 6 - July 16th thru 22nd
Monday 16th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10-15 minutes on Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10-15 minutes on Stationary Bike
Tuesday 17th Easy/Light Run 40-45 minutes
Include 7 x 30 sec light strides/60 sec easy within run
Wednesday 18th Light Tempo/Fartlek Workout - OPTION TO MEET SATURDAY
IF YOU CAN'T MAKE WEDNESDAY...YOU MAY COME BOTH DAYS
Meet @ Tom Watson Park - 6:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 5 min @ Half Marathon Effort with 2 min easy to re-group
Then 5 x 3 min @ 10 km Effort with 2 min easy to re-group
End 5 min @ Half Marathon Effort
Run Pick-Ups...Nice and Controlled...Use Paces as a Guideline
Cool Down 5-10 minutes
OR
Easy Recovery Run 40-45 minutes
Thursday 12th Easy Recovery Run 35-40 minutes
OR
Easy/Light Run 40 minutes
Include 5 x 45 sec light strides/75 sec easy within run
IF YOU DOING THE WORKOUT ON SATURDAY
Friday 13th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on Stationary Bike
Saturday 14th Light Tempo/Fartlek Workout - Those that did not meet Wednesday
Meet @ Tom Watson Park - 7:00 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
Start 5 min @ Half Marathon Effort with 2 min easy to re-group
Then 5 x 3 min @ 10 km Effort with 2 min easy to re-group
End 5 min @ Half Marathon Effort
Run Pick-Ups...Nice and Controlled...Use Paces as a Guideline
Cool Down 5-10 minutes
OR
Easy/Light Run 35-40 minutes
Include 5 x 45 sec light strides/75 sec easy within run
Sunday 15th Easy Longer Run 75-80 minutes
Relaxed Effort-Pace/Hydrate
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek - Run between 75-85% Effort of Max
Tempo – Run between 70-75% Effort of Max
Long – Run between 60-90 sec slower than your marathon goal pace
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
One of the most common mistakes runners make is running workouts at incorrect speeds, which defeats the purpose of the workout and adds unnecessary fatigue to the legs without extra benefit. On the flip-side, if you run your workout too slow, you may not improve the physiological variable you trying to train. The GOAL of training is to obtain the greatest benefit while incurring the least amount of stress.
While faster training will improve fitness faster than simply running more easy miles, any short-term gains will likely occur to the detriment of long-term development. Lots of aerobic running forms the basis of any runner's training program. Whether you are training for a 5 km or marathon, it all starts with mileage. That's because aerobic running develops many physiological and biochemical traits needed for good endurance.
Endurance performance is strongly influenced by the amount of pre-exercise muscle glycogen, and with intense endurance exercise muscle glycogen content is decreased. Recovery is closely linked to the replenishment of carbohydrates. The synthesis of glycogen between training sessions occurs most rapidly if carbohydrates are consumed immediately after exercise. To maximize the rate of glycogen synthesis, one needs to consume simple carbohydrates within 30 minutes after a workout. Despite the many highly-advertised commercial sports drinks, any drink that contains a large amount of carbohydrates is great for recovery. Some studies have found that consuming carbohydrates and proteins together speeds up muscle glycogen storage. With the added heat we have experienced this Summer...it is important to replenish pre- and post workout days.
TRAIN SMART this Session and make sure you are always HYDRATED!!!
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
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