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Week 1 - February 29th thru March 6th

Monday 29th               No Run - Cross Training Day

                                 Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 1st                Easy/Light Run 35-40 minutes

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

Wednesday 2nd          Fartlek Workout

                                 Meet @ East Boulder Rec - 6:30 am

                                                     OR

                                 Meet @ Potts Field - 5:30 pm

                                 Warm Up 15-20 min/Stretch/4 x 30 sec strides

                                 Start 6 x 2 min 30 sec hard/controlled with 90 sec easy

                                 End 5 min steady/controlled

                                 Take 2 min Easy between Sets

                                 Cool Down 5-10 minutes

Thursday 3rd              Easy Recovery Run 35-40 minutes

                                 Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 4th                   No Run - Day Off

                                 Lift Weights/Pilates/Yoga/Core Strength Work – 45 to 60 minutes

Saturday 5th               Track Workout from Fairview High – 7:30 am

                                 Warm Up 15-20 min/Stretch/4 x 100m strides

                                 6 x 800m with 2 min active rest…run as follows:

                                 1st 3 @ 10 km pace (shape you are in right now)

                                 2nd 3 @ 3-5 sec/800m faster than the first four

                                 Cool Down 5-10 minutes

Sunday 6th                 Easy Long Run 50-60 minutes

                                 Relaxed Effort-Pace/Hydrate on the Run

                                 Easy 5 min Walk Cool Down

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

Long - 60 to 90 sec slower than goal pace for marathon

Fartlek - Playing with Fast/Slow Speed

Tempo - Run between 70-75% 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.

Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue

Fairview Track – follow Broadway south past Table Mesa and take a right on Greenbriar. Follow Greenbriar for about 300 yards and the track will be on your right.

Coach's Notes

Welcome to Spring Training…it is great to have you training with Boulder Striders this Spring and preparing for possibly racing Bolder Boulder on May 30th!!!

These first 3 Weeks of training are "Base" which allows those of you getting back into the swing of running a chance to build SLOWLY and at your OWN pace…and for those that just completed the Winter Session…to just slow down a bit and let the body regroup some. There are 2 Schedules based upon your current Fitness Level…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.

During the Spring Session...we’ll work on getting you Aerobically strong...and build your Anaerobic Capacity to get you faster.

We will use the trails more often now…so please remember when using the them and of course the bike paths as a Group:

1) To Display Good Etiquette.

2) Go Single File when other Runners, Bikers or Walkers approach

3) When Re-Grouping always check behind before Turning

4) Don’t assume a dog won’t jump at you when passing them

5).And Most Important Greet your Fellow Runners

You’ll be amazed how far a “thank you”…”greeting someone”…and not been a “trail hog” goes.

THANK YOU IN ADVANCE FOR YOUR ASSISTANCE HERE.

Be SMART…Stay HEALTHY…and ALWAYS HAVE FUN out there!!!