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Week 1 - June 9th thru 15th

Monday 9th                 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 10th               Easy/Light Run 35-40 minutes

                                  Include 6 x 30 sec light strides/60 sec easy within run

Wednesday 11th           Light Fartlek Workout

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

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

                                  6 x 2 min 30 sec with 90 sec easy to re-group

                                  Run Pick-Ups...Steady/Controlled

                                  Cool Down 5-10 minutes

Thursday 12th             Easy Recovery Run 35-40 minutes

Friday 13th                  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 14th              Light Hills Workout   

                                  Meet @ South Boulder Rec - 7:30 am

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

                                  Start 2 min steady up…turn…2 min steady down

                                  Then 4 x 90 sec steady up…easy back down

                                  Then 2 min steady up…turn…2 min steady down

                                  End 4 x 90 sec steady up…easy back down

                                  Cool Down 5-10 minutes

Sunday 15th                Easy Recovery Run 45-50 minutes

                                  HAPPY FATHER’S DAY!!!

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

Fartlek - Run between 70-75% Effort of Max

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.

South Boulder Rec – follow Broadway south past Table Mesa Drive…take a right on Grinnell Road and go on Grinnell until Gillaspie Drive…take a left on Gillaspie and go past the rec center and park in the overflow parking south of the re center.

Coach's Notes

Welcome to Summer Training!!! The first 4 Weeks of training will bet "Base"...with the addition of a Saturday Group Workout. There are 2 Schedules based on your Fitness Level 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.

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…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...stay HEALTHY...and INJURY FREE and LISTEN to your BODY!!!