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Week 1 - November 5th thru 11th

Monday 5th                 Easy/Light Run 30 minutes

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

Tuesday 6th                No Run - Optional Cross Training Day

                                Do ONE of the Following after Warm Up:

                                Warm Up 10 minutes on the Stationary Bike - THEN

                                Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength Work

                                Cool Down 5-10 minutes on Stationary Bike

Wednesday 7th           Light Fartlek Workout - OPTION TO MEET SATURDAY

                                IF YOU CAN'T MAKE WEDNESDAY'S

                                Meet @ East Boulder Rec - 7:00 am OR 5:30 pm

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

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

                                Run Pick-Ups Steady/Controlled @ 70-75% Effort of Max

                                Cool Down 5-10 minutes

                                                  OR

                                Easy Longer Run 40-45 minutes

                                Relaxed Effort-Pace/Hydrate 

Thursday 8th               Easy Recovery Run 30 minutes

                                                  OR

                                Easy/Light Run 30 minutes

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

Friday 9th                    No Run - Optional Cross Training Day

                                Do ONE of the Following after Warm Up:

                                Warm Up 10 minutes on the Stationary Bike - THEN

                                Lift Weights/Pilates (Mat or Reformer)/Yoga/Core Strength Work

                                Cool Down 5-10 minutes on Stationary Bike

Saturday 10th              Easy Longer Run 40-45 minutes

                                Relaxed Effort-Pace/Hydrate

                                                  OR

                                Light Fartlek Workout - Meet @ East Boulder Rec - 7:30 am

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

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

                                Run Pick-Ups Steady/Controlled @ 70-75% Effort of Max

                                Cool Down 5-10 minutes

Sunday 11th                No Run - Complete Day Off

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

Fartlek/Tempo - Run between 65-70% 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.

Coach's Notes

Welcome to Winter Training!!! There will always be Group Training unless the weather is to adverse for outdoor running. A NOTICE will be posted on the front page of the Website either the evening before or the morning of, so PLEASE check the Striders Website if you think training will be cancelled.

The first 4 Weeks of training are "Base" which will allow you to build your training SLOWLY. There are 2 Schedules based upon your Fitness Level, so please follow the one appropriate to where you are with your running now RIGHT NOW. If you have been on a break from running for a while, either Skip one of the Easy Days or Reduce the time of a run on a given day.

Be SMART...stay HEALTHY and have FUN TRAINING this Winter!!!