Summer Base Training - Group 1 - Week 2
Printer-friendly version
|
Week 2 - June 21st thru 27th
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
Monday 21st
|
Easy/Light Run 35-40 minutes
|
|
|
|
|
||||
|
Tuesday 22nd
|
No Run - Cross Training Day
|
|
|
|
|
||||
|
|
|
Do ONE of the following after your Warm Up:
|
|
|
|
||||
|
|
|
Warm Up 15 minutes on the Stationary Bike THEN
|
|
|
|||||
|
|
|
Lift Weights/Pilates (Mat or Reformer)/Yoga
|
|
|
|
||||
|
Wednesday 23rd
|
Light Fartlek Workout
|
|
|
|
|
|
|||
|
|
|
Warm Up 15 minutes/Stretch/4 x 25 sec strides
|
|
|
|||||
|
|
|
4 x 3 min with 2 min easy recovery
|
|
|
|
|
|||
|
|
|
Run Pick-Ups @ Half Marathon Effort (70% of Max)
|
|
|
|||||
|
|
|
Cool Down 10 minutes
|
|
|
|
|
|
||
|
Thursday 24th
|
Easy Recovery Run 35-40 minutes
|
|
|
|
|
||||
|
Friday 25th
|
No Run - Cross Training Day
|
|
|
|
|
||||
|
|
|
Do ONE of the following after your Warm Up:
|
|
|
|
||||
|
|
|
Warm Up 20 minutes on the Stationary Bike THEN
|
|
|
|||||
|
|
|
Lift Weights/Pilates (Mat or Reformer)/Yoga
|
|
|
|
||||
|
Saturday 26th
|
Easy Longer Run 55-60 minutes
|
|
|
|
|
||||
|
Sunday 27th
|
Easy/Light Run 30-35 minutes
|
|
|
|
|
||||
|
|
|
|
|
|
|
|
|
|
|
|
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
|
|
||||||||
|
Light Fartlek - Run @ 70% effort of max, so steady/controlled and NOT all out.
|
|
||||||||
|
|
|
|
|
|
|
|
|
|
|
|
NO Group Meeting
|
|
|
|
|
|
|
|
||
|
|
|
|
|
|
|
|
|
|
|
|
Coach's Notes:
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
"Lighten Up" - this months Warm Up from Runner's World.
|
|
|
|
||||||
|
(a) 4 Ways to Stress Less and Have more Fun:
|
|
|
|
|
|||||
|
1) Run Amok - your quality days need not always consist of highly structured
|
|
||||||||
|
interval workouts. You can build speed and stamina with Fartlek runs--free
|
|
||||||||
|
form workouts that let you pick up the pace whenever you feel like it--
|
|
|
|||||||
|
without agonizing splits.
|
|
|
|
|
|
|
|
||
|
2) Go Naked - leave your watch, GPS, iPod, and any other tech gadgets at home
|
|
||||||||
|
on one easy run per week. You'll be surprised at how liberating it feels.
|
|
|
|||||||
|
3) Race for Fun - if races have become a source of angst, try one that's meant
|
|
||||||||
|
to make you smile, like a mud run, an urban adventure race, or an event where
|
|
||||||||
|
people dress in costume.
|
|
|
|
|
|
|
|
||
|
4) Stock Up - when you cook, make a little extra or double the recipe so you
|
|
||||||||
|
have meals prepared that will only require reheating. Freeze anything you don't
|
|
||||||||
|
think you'll eat within a few days.
|
|
|
|
|
|
|
|||
|
(b) THE PULSE - Does Running help you Unwind:
|
|
|
|
|
|||||
|
Always - 77%
|
|
|
|
|
|
|
|
|
|
|
Easy Runs Do - 16%
|
|
|
|
|
|
|
|
||
|
Not If I'm Really Riled Up - 4%
|
|
|
|
|
|
|
|||
|
No, I Feel Pressured To Hit My Planned Mileage - 3%
|
|
|
|
|
|||||
|
(c) Food for Thought - to slim down, eat less meat.
|
|
|
|
|
|||||
|
If you want to lose weight, consider eating more fruits, veggies, grains, and
|
|
||||||||
|
legumes than meat. A flexitarian diet means taking in less saturated fat and
|
|
||||||||
|
cholesterol and it can help you save on groceries.
|
|
|
|
|
|||||
|
(d) Running the Numbers - 3.11 is the average difference, in ounces, between
|
|
||||||||
|
the weight of a racing flat and a training shoe. Wearing lighter shoes reduces
|
|
||||||||
|
the energy cost of running; you can run about one second faster per mile for
|
|
||||||||
|
every ounce you shave off your shoes--a boost that's greatest over long hauls.
|
|
||||||||
|
Performance trainers might be worth a shot if you've come close to a PR.
|
|
||||||||
|
(e) Beat the Heat - wearing light-colored clothes is an easy way to stay cooler
|
|
||||||||
|
because pale shades reflect heat while darker ones trap it. Opt for garments
|
|
||||||||
|
that come in loose cuts to let air circulate and offer built-in ultraviolet protection.
|
|
||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|
|