Spring Base - Week 1 - Group 2
Printer-friendly versionShareThisWeek 1 - March 5th thru 11th
House Keeping Notes
- Saturday Group Training for the Spring – 7:30 am
- Weekly Schedule POSTED on the front page of the Website during Base Training
Monday 5th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 6th Easy/Light Run 30-35 minutes
Include 4-5 x 30 sec light strides/60 sec easy within run
Do Light Strides after 15 minutes of Running
Wednesday 7th Light Fartlek Workout
Meet @ East Boulder Rec – 6:30 am
Meet @ Potts Field – 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides
4 x 75 sec @ 10 km effort with 60 sec easy
3 x 2 min @ half marathon effort with 60 sec easy
take 3 min active rest after third 2 min
4 x 75 sec @ 10 km effort with 60 sec easy
3 x 2 min @ half marathon effort with 60 sec easy
Cool Down 5-10 minutes
Thursday 8th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Adrenaline Class @ CAC-Boulder – 12:15 pm
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 9th Easy Recovery Run 40-45 minutes
Saturday 10th Tempo/Hills Workout from Niwot Shopping Center @ 7:30 am
Warm Up 10-15 min/Stretch/4 x 30 sec strides
5 x 60 sec steady hill…30 sec easy down…30 sec steady down
take 60 sec active rest after each set
7 min @ half marathon pace on flats...2 min active rest
5 x 60 sec steady hill…30 sec easy down…30 sec steady down
take 60 sec active rest after each set
7 min @ half marathon pace on flats
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 11th Easy Long Run – 50 to 60 minutes
Relaxed Pace/Hydrate on the Run
Easy 5 min Walk Cool Down
Easy/Light/Recovery Run - Conversational Pace/Relaxed Effort
Long Run – 60-90 sec Slower than your Marathon Goal Pace
Tempo/Sustained - Run between 70-80% Effort of Max
Fartlek – Playing with Fast/Slow Speed
Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick
turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)
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 close to the tennis courts.
Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue
Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.
Coach's Notes
Welcome to Spring Training…12 week session based on two weeks Base and 10 weeks training. We’ll Prep this Spring for those racing marathons and Bolder Boulder on May 28th!!!
These first 2 weeks of "Base" will allow 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 back-off some and let the body rejuvenate. 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.
As always…the GOAL is to work on getting you Aerobically strong...and building on your Anaerobic Capacity to get you faster.
We will be using the trails and bike paths…so please remember 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).Greet you’re Fellow Runners
You’ll be amazed how far a “thank you”…”you welcome”…”saying hello”…and not been a “trail hog” goes with others using the paths we use.
Be SMART…Stay HEALTHY…and ALWAYS HAVE FUN out there!!!