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Week 1 - June 13th thru 19th

Monday 13th               Cross Training Day

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

Tuesday 14th              Easy/Light Run 30-35 minutes

                                 Include 4 x 30 sec light strides/60 sec easy within run

Wednesday 15th          Light Fartlek Workout

                                 Meet @ East Boulder Rec - 6:30 am OR 5:30 pm

                                 Warm Up 10-15 min/Stretch/4 x 30 sec strides

                                 4 x 60 sec with 60 sec easy to re-group

                                 4 x 2 min with 90 sec easy to re-group

                                 4 x 60 sec with 60 sec easy to re-group

                                 Run Pick-Ups...Steady/Controlled…NOT All Out

                                 Cool Down 5-10 minutes

Thursday 16th             No Run – Day Off

Friday 17th                  Cross Training Day

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

Saturday 18th              Light Tempo/Hills Workout   

                                 Meet @ Niwot Shopping Center - 7:30 am

                                 Warm Up 10-15 min/Stretch/4 x 30 sec strides

                                 90 sec steady up//turn//90 sec steady down with 2 min active rest

                                 8 min @ marathon effort (70%) with 3 min active rest

                                 90 sec steady up//turn//90 sec steady down with 2 min active rest

                                 7 min @ half marathon effort (75%) with 2 min active rest

                                 Cool Down 5-10 minutes

Sunday 19th                Easy Longer Run 50-55 minutes

                                 Time on Legs/Relaxed Effort-Pace/Hydrate

                                 Easy 5 min Walk Cool Down

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

Track/Fartlek – Playing with fast/slow speed…all about effort on the day

Hills - Work on Form and Turnover

Tempo - Run between 70-75% 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.

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 Summer Training of 2016!!! 19 Weeks of good solid hard yet enjoyable training. There will be 2 Base Schedules depending on your Level of Fitness right now... we'll build your mileage SLOWLY...so please follow the schedule 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 any given day.

Group 1 – been training consistently since Bolder Boulder and running on a daily basis

Group 2 – took time off over the Spring and back running now…albeit very light

Training for a half/full marathon requires one to be predominantly aerobically fit. Aerobic training exercises the use of oxygen…and is conducted at a speed that allows your working muscles to be supplied with enough oxygen to allow those muscles to work efficiently. The muscles produce waste bi-products known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed allowing one to exercise for a pro-longed period. The more conditioned your body, the longer you will be able to run at a sustainable pace...which is our ultimate goal when racing a half or full marathon.  

Be SMART...stay HEALTHY this Summer ...and LISTEN to your BODY!!!