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Week 2 - June 20th thru 26th

Monday 20th               Cross Training Day

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

Tuesday 21st               Easy/Light Run 30-35 minutes

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

Wednesday 22nd          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

                                 3 x 90 sec with 60 sec easy to re-group

                                 4 x 2 min 30 sec with 90 sec easy to re-group

                                 3 x 90 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 Undulating Tempo Workout   

                                 Meet @ Tom Watson Park - 7:00 am

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

                                 4 x 7 min @ half/full marathon pace (70-75%) with 2 min active rest

                                 run odds @ marathon pace

                                 run evens @ half marathon pace

                                 Cool Down 5-10 minutes

Sunday 19th                Easy Longer Run 55-60 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.

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.

Coach's Notes

Our first week is in your training diary and hopefully you all listened to your bodies and trained smart and controlled. Wednesday’s Fartlek should be run controlled-steady and not all out…but I am sure some of you will be scratching your heads and saying to yourselves…”controlled-steady means just run hard”…but in fact I would like you to…yes work the intervals but remain controlled on the pace so that after the 6th one…you could 1) manage another 3-4 at your pace you just ran and 2) you do not need to walk the recovery between the intervals.

Saturday’s will be working that aerobic capacity and run these longer intervals very controlled… work on finding a good rhythm and sustainable pace for the entire workout. As I had mentioned last week: aerobic training is done at a slower pace allowing one to exercise for a pro-longed period...the more conditioned your body, the longer you’ll run at a sustainable pace.   

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

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

Enjoy Week 2 and always remember to HAVE FUN!!!