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Week 1 - October 21st thru 27th

Monday 21st               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

Tuesday 22nd             Easy/Light Run 30-35 minutes

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

Wednesday 23rd         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 @ 70-75% Effort of Max

                                Cool Down 5-10 minutes

Thursday 24th             Easy Recovery Run 35-40 minutes

Friday 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

Saturday 26th              Light Tempo Workout - Meet @ Tom Watson Park - 7:30 am

                                Light Drills - 10 to 15 minutes

                                Warm Up 10-15 min/Stretch/4 x 25 sec strides

                                Light Steady Run 30-35 minutes...which includes Pick-Ups

       Cool Down 5-10 minutes

       Core Work - 10 minutes

Sunday 27th                Optional Easy Shake-Out Run 30-35 minutes

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

Fartlek/Tempo - Run between 65-70% effort of Max

Long Run – Between 60-90 sec slower than your half/full marathon goal pace

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 Winter Training!!! There will always be Group Training unless the weather is to adverse for outdoor running. A NOTICE will be posted on the front page of the Website either the evening before or the morning of, so PLEASE check the Striders Website if you think training will be cancelled…thanks.

The first 4 Weeks of training are "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 on a break from running for a while, either Skip one of the Easy Days or Reduce the time of a run on any given day.

Be SMART...stay HEALTHY and have FUN TRAINING this Winter!!!