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Week 1 - June 5th thru 11th

House Keeping Notes

1. Saturday Group Training for the Summer/Fall – 7:00 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 15 minutes of Running

Wednesday 7th         Light Fartlek Workout 

                               Meet @ East Boulder Rec – 6:30 am OR 5:30 pm    

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

                               5 x 60 sec @ 10 km effort with 60 sec easy

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

                               5 x 60 sec @ 10 km effort with 60 sec easy

                               take 2 min active rest after each set

                               active rest = walk/slow run  

                               run efforts @ 70-80% of max…controlled efforts

                               Cool Down 5-10 minutes

Thursday 8th            Easy Recovery Run 40 minutes

                               No Plyo’s Class @ CAC-Flatirons

Friday 9th                 Cross Training Day

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

Saturday 10th           Light Tempo Workout from Tom Watson Park @ 7:00 am

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

                               4 x 6 min with 2 min active rest…run as follows:

                               odds @ marathon pace…70% of max

                               evens @ half marathon pace…75% of max

                               active rest = walk/slow run recovery

                               Cool Down 5-10 minutes

Sunday 11th             Easy Long Run – 65 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

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.

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.

Coach's Notes

Welcome to Summer Training 2017!!! 22 Weeks of good solid hard yet enjoyable training. There will be 2 Base Schedules depending on your Level of Fitness right now... we'll build your mileage SLOWLY...so please follow the schedule 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 any given day. With the program extended a few weeks we will have some down weeks during the training to allow the body to recover and keep injuries at bay.

Group 1 – been training consistently since Bolder Boulder and running on a daily basis

Group 2 – took time off over the Spring and back running now…albeit very light

Training for a half/full marathon requires one to be predominantly aerobically fit. Aerobic training exercises the use of oxygen…and is conducted at a speed that allows your working muscles to be supplied with enough oxygen to allow those muscles to work efficiently. The muscles produce waste bi-products known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed allowing one to exercise for a pro-longed period. The more conditioned your body, the longer you will be able to run at a sustainable pace...which is our ultimate goal when racing a half or full marathon.  

Be SMART...lets’ ALL stay HEALTHY this Summer ...so LISTEN to your BODY!!!