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Week 1 - February 20th thru 26th

Monday 20th               Easy/Light Run 30 minutes

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

Tuesday 21st              No Run - 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

                                    Cool Down 5-10 minutes on Stationary Bike                                                  

Wednesday 22nd       Light Fartlek Workout

                                    Meet @ East Boulder Rec - 7:00 am OR 9:00 am OR 5:30 pm

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

                                    Start 5 x 2 min controlled with 90 sec easy to re-group

                                    End 5 min steady/controlled

                                    Take 2 min Easy between Sets

                                    Cool Down 5-10 minutes

Thursday 23rd             Easy Recovery Run 30 minutes

Friday 24th                  No Run - 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

                                    Cool Down 5-10 minutes on Stationary Bike

Saturday 25th             Easy Longer Run 40-45 minutes

                                    Relaxed Effort-Pace  

Sunday 26th                No Run - Day Off

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

Fartlek - Run between 70-80% Effort of Max

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.

Coach's Notes

Welcome to Spring Training for Bolder Boulder!!! The first 4 Weeks of training are "Base" allowing you to build SLOWLY and at your OWN pace. There are 3 Schedules based upon your Fitness Level (right now), so please follow the one 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 a given day. Please don’t be SHY to ask questions…the Coaches, Colleen and Myself are there to answer them.

Be SMART and stay HEALTHY this Spring and have most importantly HAVE FUN out there!!!