Summer Base - Week 1 - Group 2
Printer-friendly versionShareThisWeek 1 - June 11th thru 17th
Monday 11th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on Stationary Bike
Tuesday 12th Easy/Light Run 25-30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Wednesday 13th Light Fartlek Workout - OPTION TO MEET SATURDAY
IF YOU CAN'T MAKE WEDNESDAY'S
Meet @ Tom Watson Park - 6:30 am OR 6:00 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
8 x 2 minutes with 2 min easy to re-group
Run Pick-Ups...Nice and Controlled
Cool Down 5-10 minutes
OR
Easy/Light Recovery Run 25 minutes
Thursday 14th Easy Recovery Run 30 minutes
OR
Easy/Light Run 25-30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
IF YOU DOING THE WORKOUT ON SATURDAY
Friday 15th No Run - Cross Training Day
Do ONE of the Following after Warm Up:
Warm Up 10 minutes on Stationary Bike - THEN
Lift Weights/Pilates (Mat or Reformer)/Yoga
Cool Down 10 minutes on Stationary Bike
Saturday 16th Light Fartlek Workout - THOSE THAT DID NOT MEET WEDNESDAY
Meet @ Tom Watson Park - 7:30 am
Warm Up 15-20 min/Stretch/4 x 25 sec strides
8 x 2 minutes with 2 min easy to re-group
Run Pick-Ups...Nice and Controlled
Cool Down 5-10 minutes
OR
Easy/Light Run 30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Sunday 17th Easy Longer Run 40-45 minutes
Relaxed Effort-Pace/Hydrate
HAPPY FATHER’S DAY
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek - Run between 70-75% effort of Max
Meeting Places
Tom Watson Park - follow the Diagonal Highway to 63rd St. 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. DO NOT park @ Coot Lake.
Coach's Notes
Welcome to Summer Training!!! The first 6 Weeks of training are called "Base" which will allow you to build your mileage SLOWLY. There are 2 Schedules based upon your Fitness Level, so please follow the one appropriate to where you are with your running right now. 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 after Bolder Boulder and back running 3-4 times a week now
Training for the half/full marathon requires one to be predominantly aerobically fit. Aerobic training is exercising with the use of oxygen which may seem strange as one needs oxygen to run. The difference, aerobic running 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 condition you are, the longer you will be able to run at a sustainable pace...and ultimately that is the goal of racing a half and full marathon.
Let's be SMART...stay HEALTHY...INJURY FREE this Summer and have FUN doing it!!!