Winter Base - Group 1 - Week 1
Printer-friendly versionWeek 1 - October 24th thru 30th
Monday 24th Easy/Light Run 30-35 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Tuesday 25th No Run - Optional Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength Work
Cool Down 5-10 minutes on Stationary Bike
Wednesday 26th Light Tempo Workout
Meet @ Tom Watson Park - 7:00 am OR 9:00 am
OR Meet @ East Boulder Rec - 5:30 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
5 x 3 minutes with 2 min easy to re-group
Run Pick-Ups Steady/Controlled @ 65-70% Effort of Max
Cool Down 5-10 minutes
Thursday 27th Easy Recovery Run 30-35 minutes
Friday 28th No Run - Optional Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on the Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength Work
Cool Down 5-10 minutes on Stationary Bike
Saturday 29th Easy Longer Run 50-55 minutes
Relaxed Effort-Pace/Hydrate
Sunday 30th Easy/Light Run 30 minutes
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-70% effort of Max
Meeting Places
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.
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.
Coach's Notes
Welcome to Winter Training!!! There will always be Group Training unless the weather is way to adverse for outdoor running. A NOTICE will be posted on the front page of the Website the evening before, so please check the Striders Website if you think training will be cancelled.
The first 4 Weeks of training are called "Base" which will allow you to build your training SLOWLY. There are 2 Schedules based upon your Fitness Level, so please follow the one appropriate to where you are with your running now 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.
Let's be SMART...stay HEALTHY and of course have FUN TRAINING!!!