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Week 1 - June 10th thru 16th

Monday 10th               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 - 45 to 60 minutes

                                Cool Down 10 minutes on Stationary Bike

Tuesday 11th              Easy/Light Run 35-40 minutes

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

Wednesday 12th         Light Fartlek Workout

                                Meet @ East Boulder Rec - 6:30 am OR 6:00 pm

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

                                7 x 2 minutes with 90 sec easy to re-group

                                Run Pick-Ups...Steady/Controlled

                                Cool Down 5-10 minutes

Thursday 13th             Easy Recovery Run 35-40 minutes

Friday 14th                  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 - 45 to 60 minutes

                                Cool Down 10 minutes on Stationary Bike

Saturday 15th              Light Drills/Light Steady Run/Core Work   

                                Meet @ Tom Watson Park - 7:30 am

                                Light Drills - 10 to 15 minutes

                                Light Steady Run 30 minutes

                                Core Work - 10 minutes

Sunday 16th                Easy Recovery Run 40-45 minutes

                                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

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.

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 4 Weeks of training are going to be a bit different than the past...we'll still call it "Base"...but I am adding a Saturday workout where we will do a run and add some cross training before and after. There are 2 Schedules based on your Fitness Level right now... firstly, we'll build your mileage SLOWLY...secondly, please follow the schedule 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 a 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 exercises the use of oxygen which may seem strange as one needs oxygen to run. The difference though, 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 your body, the longer you will be able to run at a sustainable pace...which is what we are ultimately trying to do in a half or full marathon.

Be SMART...stay HEALTHY...and INJURY FREE this Summer and have FUN doing it!!!