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Week 1 - Oct 24th thru 30th

House Keeping Notes

1. Saturday Group Training for the Winter – 7:30 am
2. Club X-C Champs on November 6th…we would like to have some Teams Race in Boulder

Striders colors…please let us know if you would like to run…Striders will pay your entry fee

Monday 24th            Cross Train Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Tuesday 25th            Easy/Light Run 30 minutes

                              Include 4 x 30 sec light strides/60 sec easy within run

                              Do Light Strides after 20 minutes of Running

Wednesday 26th        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

                              6 x 2 min 30 sec @ 10 km – half marathon effort with 90 sec easy

                              run efforts @ 70-75% of max…nothing too hard

                              Cool Down 5-10 minutes

Thursday 27th           Easy Recovery Run 30 minutes

                              Plyo’s Class @ CAC-Flatirons – 6:00 pm

Friday 28th               Cross Training Day

                              Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes

Saturday 29th           Undulating Tempo Workout from Tom Watson Park @ 7:30 am

                              Warm Up 10-15 min/Stretch/4 x 30 sec strides

                              4 x 6 min with 2 min active rest...run as follows:

                              odds @ marathon pace

                              evens @ half marathon pace

                              active rest = walk/slow run recovery

                              Cool Down 5-10 minutes

Sunday 30th             Easy Long Run – 50-55 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

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.

Tom Watson Park - follow the Diagonal Highway to 63rd Street. 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 Street. DO NOT park @ Coot Lake.

Coach's Notes

Welcome to Winter Training!!! There will always be group training unless the weather is way too adverse for outdoor running…a notice will be posted on the front page of the Website the evening before or in the case of Wednesday evening training…during the course of that day. If you think the weather is iffy…check the Website to see if training has been cancelled.

The first 4 weeks of training are “Base” which allows one to build back at a slower tempo and avoid injuries. There are 2 schedules and are based on your fitness level and speed. Please follow the one appropriate to where you are with your running right now. Adjust the easy/recovery runs if necessary or even skip one of those runs if necessary.

Here’s to a GREAT Session and THANK YOU for been an intrical part of Boulder Striders.