Base Training Week 1 - Group 1
Printer-friendly versionWeek 1 - March 7th thru 13th
Monday 7th Easy/Light Run 35-40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Tuesday 8th 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 9th Light Fartlek Workout
Meet @ Tom Watson Park - 7:00 am OR 9:00 am
OR Meet @ East Boulder Rec - 5:30 pm
Warm Up 15 min/Stretch/4 x 25 sec strides
4 x 2 min 30 sec controlled with 90 sec easy to re-group
Then 4 x 75 sec steady/hard with 60 sec easy to re-group
Take 2 min Easy between Sets
Cool Down 10 minutes
Thursday 10th Easy Recovery Run 35-40 minutes
Friday 11th 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 12th Easy Longer Run 55-60 minutes
Relaxed Effort-Pace
Sunday 13th Easy/Light Run 30 minutes
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-85% 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 Street. DO NOT park @ Coot Lake.
East Boulder Rec - follow Baseline east to 55th St. Take a right on 55th and follow the road until the sharp left turn and go past the first parking lot and tennis courts towards the Rec Center. Park on the West Side of the Rec Center Parking Lot.
Coach's Notes
Welcome to Spring Training!!! The first 4 Weeks of training are "Base" and "Down" 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 a given day.
Be SMART and stay HEALTHY this Spring and have FUN out there!!!