Summer Base - Group 2 - Week 2
Printer-friendly versionShareThisWeek 2 - June 12th thru 18th
House Keeping Notes
- Saturday Group Training for the Summer/Fall – 7:00 am
- Weekly Schedule POSTED on the front page of the Website during Base Training
Monday 12th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 13th Easy/Light Run 35 minutes
Include 5 x 30 sec light strides/60 sec easy within run
do Light Strides after 15 minutes of Running
Wednesday 14th 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 75 sec @ 10 km effort with 60 sec easy
4 x 2 min 30 sec @ half marathon effort with 90 sec easy
4 x 75 sec @ 10 km effort with 60 sec easy
take 2 min active rest after each set
active rest = walk/slow run
run efforts @ 70-80% of max…controlled efforts
Cool Down 5-10 minutes
Thursday 15th Easy Recovery Run 35 minutes
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 16th Cross Training Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Saturday 17th Light Tempo/Short Hills Workout from Niwot Shopping Center @ 7:00 am
Warm Up 10-15 min/Stretch/4 x 30 sec strides
4 x 45 sec short hill with easy down recovery
take 90 sec active rest after set
5 min @ half marathon effort with 2 min active rest
4 x 45 sec short hill with easy down recovery
take 90 sec active rest after set
5 min @ half marathon effort
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 18th Easy Long Run – 60 to 65 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.
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
The first week is in your training diary and let’s hope you all listened to your bodies and trained smart and controlled. Wednesday’s Light Fartlek should be run controlled and not all out…but I am sure some of you will be scratching your heads and saying to yourselves…”controlled means run hard”…but in fact we’d like you to…yes work the intervals but remain controlled on the pace so that after the last 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 building your strength and endurance…run these longer intervals 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 Spring and back running now…albeit light
Enjoy Week 2 and always remember to HAVE FUN!!!