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Week 2 - June 16th thru 22nd

Sunday June 29th – Heart ‘n Sole 10 km…NO Group Training on Saturday June 28th

Monday 16th               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

Tuesday 17th               Easy/Light Run 30-35 minutes

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

Wednesday 18th          Light Fartlek Workout

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

                                  Warm Up 15-20 min/Stretch/4 x 25 sec strides

                                  6 x 3 min with 90 sec easy to re-group

                                  Run Pick-Ups...Steady/Controlled

                                  Cool Down 5-10 minutes

Thursday 19th             Easy Recovery Run 30-35 minutes

Friday 20th                  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 21st              Tempo/Sustained Workout   

                                  Meet @ Tom Watson Park - 7:30 am

                                  Warm Up 15-20 min/Stretch/4 x 25 sec strides

                                  Start 15 min @ marathon effort with 5 min easy

                                  Then 10 min @ half marathon effort with 3 min easy

                                  End 5 min @ 10 km effort

                                  Cool Down 5-10 minutes

Sunday 22nd               Easy Recovery Run 40-45 minutes

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

Fartlek - Run between 70-75% Effort of Max

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)

Tempo - Run between 70-75% Effort of Max

Sustained - Run between 80-85% 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

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-hard and not all out…but I am sure some of you will be scratching your heads and saying to yourselves…”controlled-hard 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.

On Saturday we will work that aerobic capacity and run these longer intervals very controlled… working on finding a good rhythm and sustainable pace for the entire 30 minutes. 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 after Bolder Boulder and back running…albeit very light

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