Summer Base - Week 1 - Group 2
Week 1 - June 10th thru 16th
Monday 10th 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 - 45 minutes
Cool Down 10 minutes on Stationary Bike
Tuesday 11th Easy/Light Run 30-35 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Wednesday 12th Light Fartlek Workout
Meet @ East Boulder Rec - 6:30 am OR 6:00 pm
Warm Up 15-20 min/Stretch/4 x 25 sec strides
5 x 2 minutes with 90 sec easy to re-group
Run Pick-Ups...Steady/Controlled
Cool Down 5-10 minutes
Thursday 13th Easy Recovery Run 30-35 minutes
Friday 14th 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 - 45 to 60 minutes
Cool Down 10 minutes on Stationary Bike
Saturday 15th Light Drills/Light Steady Run/Core Work
Meet @ Tom Watson Park - 7:30 am
Light Drills - 10 to 15 minutes
Light Steady Run 30 minutes
Core Work - 10 minutes
Sunday 16th No Run - Complete Day Off
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
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 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 4 Weeks of training are going to be a bit different than the past...we'll still call it "Base"...but I am adding a Saturday workout where we will do a run and add some cross training before and after. There are 2 Schedules based on your Fitness Level right now... firstly, we'll build your mileage SLOWLY...secondly, please follow the schedule 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 a 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 exercises the use of oxygen which may seem strange as one needs oxygen to run. The difference though, 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 your body, the longer you will be able to run at a sustainable pace...which is what we are ultimately trying to do in a half or full marathon.
Be SMART...stay HEALTHY...and INJURY FREE this Summer and have FUN doing it!!!