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Week 1 - June 11th thru 17th

Monday 11th              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

Tuesday 12th             Easy/Light Run 30-35 minutes

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

Wednesday 13th        Light Fartlek Workout - OPTION TO MEET SATURDAY

                                   IF YOU CAN'T MAKE WEDNESDAY'S

                                  Meet @ Tom Watson Park - 6:30 am OR 6:00 pm

                                  Warm Up 15-20 min/Stretch/4 x 25 sec strides

                                  8 x 2 minutes with 2 min easy to re-group

                                  Run Pick-Ups...Nice and Controlled

                                  Cool Down 5-10 minutes

                                                     OR

                                  Easy/Light Recovery Run 30 minutes

Thursday 14th           Easy Recovery Run 30-35 minutes

                                                      OR

                                  Easy/Light Run 30-35 minutes

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

                                  IF YOU DOING THE WORKOUT ON SATURDAY

Friday 15th                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 16th            Light Fartlek Workout - THOSE THAT DID NOT MEET WEDNESDAY

                                  Meet @ Tom Watson Park - 7:30 am

                                  Warm Up 15-20 min/Stretch/4 x 25 sec strides

                                  8 x 2 minutes with 2 min easy to re-group

                                  Run Pick-Ups...Nice and Controlled

                                  Cool Down 5-10 minutes

                                                 OR

                                  Easy/Light Run 30-35 minutes

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

Sunday 17th               Easy Longer Run 45-50 minutes

                                  Relaxed Effort-Pace/Hydrate

                               HAPPY FATHER’S DAY

Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort

Fartlek - Run between 70-75% effort of Max

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

Welcome to Summer Training!!! The first 6 Weeks of training are called "Base" which will allow you to build your mileage SLOWLY. There are 2 Schedules based upon your Fitness Level, so please follow the one appropriate to where you are with your running right 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 any given day.

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

Training for the half/full marathon requires one to be predominantly aerobically fit. Aerobic training is exercising with the use of oxygen which may seem strange as one needs oxygen to run. The difference, aerobic running 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 condition you are, the longer you will be able to run at a sustainable pace...and ultimately that is the goal of racing a half and full marathon.

Let's be SMART...stay HEALTHY...INJURY FREE this Summer and have FUN doing it!!!