Winter Base - Group 1 - Week 4
Printer-friendly versionWeek 4 – November 14th thru 20th
Monday 14th Easy/Light Run 35-40 minutes
Include 6 x 30 sec light strides/60 sec easy within run
Tuesday 15th No Run - Optional Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10-15 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 16th Tempo/Fartlek 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
Start 4 x 2 min @ 10 km Effort with 90 sec easy
Then 8 minutes with 3 min easy @ Half Marathon Effort
End 4 x 2 min @ 10 km Effort with 90 sec easy
Run Pick-Ups Controlled/Hard @ 65-80% Effort of Max
Take 2 min Easy between Sets
Cool Down 5-10 minutes
Thursday 17th Easy Recovery Run 35-40 minutes
Friday 18th No Run - Optional Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10-15 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 19th Easy Longer Run 70-75 minutes
Relaxed Effort-Pace/Hydrate
Sunday 20th Easy/Light Recovery Run 30 minutes
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-80% 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
For those racing Surf City in February and have already entered the race...PLEASE forward me your name so I can add it to our Club...I need your first and last name EXACTLY how you signed up...THANKS.
For those that have not signed up yet...I have contacted the Event and Boulder Striders has now been included as one of the Running Clubs...so PLEASE include Boulder Striders as your Club when entering...thanks.
LOOKING AHEAD TO THE WEEK OF THANKSGIVING - THERE WILL BE NO TRAINING ON WEDNESDAY EVENING NOVEMBER 23rd @ 5:30 PM BECAUSE OF THANKSGIVING. THE 7:00 AM AND 9:00 AM GROUPS WILL MEET, SO EVERYONE IS WELCOME TO ATTEND THEN...THERE WILL BE TRAINING ON SATURDAY NOVEMBER 26th AS NORMAL.
Official Training starts the Week of November 21st and Weekly Schedules WILL BE password protected. So all NEW Members need to get themselves registered and approved by myself.
These past 4 weeks have gone by pretty fast. During the 11 week training, the weekly schedule will get tougher with higher volume and more intensity. Please listen to your bodies and adjust your training accordingly...cross train instead of doing recovery runs and back-off on your pace during the harder workouts. If you miss a workout, don't try make it up the next day, just move on with the weekly schedule. The Coach's and myself are available to answer your training questions at practice, so please ask if you need some help.
Over the Xmas/New Year period from Dec 19th through Jan 1st, there will be limited meeting times, so please check those two weeks of weekly schedules to see what days and times will be available. Thanks in advance for your understanding here.
Have a Great last week of Base Training!!!