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Week 5 - July 9th thru 15th

Monday 9th                 No Run - Cross Training Day

                                Do ONE of the Following after Warm Up:

                                Warm Up 10-15 minutes on Stationary Bike - THEN

                                Lift Weights/Pilates (Mat or Reformer)/Yoga

                                Cool Down 10-15 minutes on Stationary Bike

Tuesday 10th              Easy/Light Run 35-40 minutes

                                Include 7 x 30 sec light strides/60 sec easy within run

Wednesday 11th         Light Fartlek Workout - OPTION TO MEET SATURDAY

                                IF YOU CAN'T MAKE WEDNESDAY...YOU MAY COME BOTH DAYS

                                Meet @ Tom Watson Park - 6:30 am

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

                                Start 5 x 2 min @ 10 km Effort with 90 sec easy to re-group

                                Then 5 min @ Half Marathon Effort with 2 min easy to re-group

                                Then 4 x 75 sec @ 5 km Effort with 60 sec easy to re-group

                                End 5 min @ Half Marathon Effort

                                Run Pick-Ups...Nice and Controlled...Use Paces as a Guideline

                                Cool Down 5-10 minutes

                                              OR

                                Easy Recovery Run 35-40 minutes

Thursday 12th            Easy Recovery Run 35 minutes

                                               OR

                                Easy/Light Run 40 minutes

                                Include 5 x 45 sec light strides/75 sec easy within run

                                IF YOU DOING THE WORKOUT ON SATURDAY                      

Friday 13th                  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 14th             Light Fartlek Workout - THOSE THAT DID NOT MEET WEDNESDAY

                                Meet @ Tom Watson Park - 7:00 am

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

                                Start 5 x 2 min @ 10 km Effort with 90 sec easy to re-group

                                Then 5 min @ Half Marathon Effort with 2 min easy to re-group

                                Then 4 x 75 sec @ 5 km Effort with 60 sec easy to re-group

                                End 5 min @ Half Marathon Effort

                                Run Pick-Ups...Nice and Controlled...Use Paces as a Guideline

                                Cool Down 5-10 minutes

                                                OR

                                Easy/Light Run 35-40 minutes

                                Include 5 x 45 sec light strides/75 sec easy within run

Sunday 15th                Easy Longer Run 70-75 minutes

                                Relaxed Effort-Pace/Hydrate

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

Fartlek - Run between 70-85% Effort of Max

Long – Run between 60-90 sec slower than your marathon goal pace

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

One of the most common mistakes runners make is running workouts at incorrect speeds, which defeats the purpose of the workout and adds unnecessary fatigue to the legs without extra benefit. On the flip-side, if you run your workout too slow, you may not improve the physiological variable you trying to train. The GOAL of training is to obtain the greatest benefit while incurring the least amount of stress.

While faster training will improve fitness faster than simply running more easy miles, any short-term gains will likely occur to the detriment of long-term development. Lots of aerobic running forms the basis of any runner's training program. Whether you are training for a 5 km or marathon, it all starts with mileage. That's because aerobic running develops many physiological and biochemical traits needed for good endurance.

Endurance performance is strongly influenced by the amount of pre-exercise muscle glycogen, and with intense endurance exercise muscle glycogen content is decreased. Recovery is closely linked to the replenishment of carbohydrates. The synthesis of glycogen between training sessions occurs most rapidly if carbohydrates are consumed immediately after exercise. To maximize the rate of glycogen synthesis, one needs to consume simple carbohydrates within 30 minutes after a workout. Despite the many highly-advertised commercial sports drinks, any drink that contains a large amount of carbohydrates is great for recovery. Some studies have found that consuming carbohydrates and proteins together speeds up muscle glycogen storage. With the added heat we have experienced this Summer...it is important to replenish pre- and post workout days.

TRAIN SMART this Session and make sure you are always HYDRATED!!!     

Remember to follow the Base Schedule based on your Fitness Level right now:

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