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Week 1 - March 5th thru 11th

House Keeping Notes

1. Saturday Group Training for the Spring – 7:30 am
2. Weekly Schedule POSTED on the front page of the Website during Base Training

Monday 5th              Cross Train Day

                               Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 6th             Easy/Light Run 40 minutes

                               Include 5 x 30 sec light strides/60 sec easy within run

                               Do Light Strides after 20 minutes of Running

Wednesday 7th         Light Fartlek Workout 

                               Meet @ East Boulder Rec – 6:30 am

                               Meet @ Potts Field – 5:30 pm    

                               Warm Up 15 min/Stretch/4 x 30 sec strides

                               4 x 75 sec @ 10 km effort with 60 sec easy

                               3 x 2 min @ half marathon effort with 60 sec easy

                               take 3 min active rest after third 2 min

                               4 x 75 sec @ 10 km effort with 60 sec easy

                               3 x 2 min @ half marathon effort with 60 sec easy

                               Cool Down 5-10 minutes

Thursday 8th            Cross Train Day

                               Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

                               Adrenaline Class @ CAC-Boulder – 12:15 pm

                               Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 9th                 Easy Recovery Run 40 minutes

Saturday 10th           Tempo/Hills Workout from Niwot Shopping Center @ 7:30 am

                               Warm Up 10-15 min/Stretch/4 x 30 sec strides

                               7 min @ half marathon pace on flats...2 min active rest

                               5 x 60 sec steady hill…30 sec easy down…30 sec steady down

                               take 60 sec active rest after each set

                               7 min @ half marathon pace on flats...2 min active rest

                               5 x 60 sec steady hill…30 sec easy down…30 sec steady down

                               take 60 sec active rest after each set

                               active rest = walk/slow run recovery

                               Cool Down 5-10 minutes

Sunday 11th             Easy Long Run – 70 minutes

                               Relaxed Pace/Hydrate on the Run

                               Easy 5 min Walk Cool Down

Easy/Light/Recovery Run - Conversational Pace/Relaxed Effort

Long Run – 60-90 sec Slower than your Marathon Goal Pace

Tempo/Sustained - Run between 70-80% Effort of Max

Fartlek – Playing with Fast/Slow Speed

Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick

          turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)

Meeting Places

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 close to the tennis courts.

Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue

Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.

Coach's Notes

Welcome to Spring Training…12 week session based on two weeks Base and 10 weeks training. We’ll Prep this Spring for those racing marathons and Bolder Boulder on May 28th!!!

These first 2 weeks of "Base" will allow those of you getting back into the swing of running a chance to build SLOWLY and at your OWN pace…and for those that just completed the Winter Session…to back-off some and let the body rejuvenate. There are 2 Schedules based upon your current Fitness Level…please follow the one appropriate to where you are with your running. 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.

As always…the GOAL is to work on getting you Aerobically strong...and building on your Anaerobic Capacity to get you faster.

We will be using the trails and bike paths…so please remember as a Group:

1) To Display Good Etiquette.

2) Go Single File when other Runners, Bikers or Walkers approach

3) When Re-Grouping always check behind before Turning

4) Don’t assume a dog won’t jump at you when passing them

5).Greet you’re Fellow Runners

You’ll be amazed how far a “thank you”…”you welcome”…”saying hello”…and not been a “trail hog” goes with others using the paths we use.

Be SMART…Stay HEALTHY…and ALWAYS HAVE FUN out there!!!