Summer Base Training - Group 2 - Week 1
Printer-friendly versionShareThis
|
Week 1 - June 14th thru 20th
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
Monday 14th
|
Easy/Light Run 30-35 minutes
|
|
|
|
|
||||
|
Tuesday 15th
|
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 16th
|
Light Fartlek Workout
|
|
|
|
|
|
|||
|
|
|
Warm Up 15 minutes/Stretch/4 x 25 sec strides
|
|
|
|||||
|
|
|
4 x 2 min 30 sec with 90 sec easy recovery
|
|
|
|
||||
|
|
|
Run Pick-Ups @ Half Marathon Effort (70% of Max)
|
|
|
|||||
|
|
|
Cool Down 10 minutes
|
|
|
|
|
|
||
|
Thursday 17th
|
Easy Recovery Run 30-35 minutes
|
|
|
|
|
||||
|
Friday 18th
|
No Run - Cross Training Day
|
|
|
|
|
||||
|
|
|
Do ONE of the following after your Warm Up:
|
|
|
|
||||
|
|
|
Warm Up 15-20 minutes on the Stationary Bike THEN
|
|
|
|||||
|
|
|
Lift Weights/Pilates (Mat or Reformer)/Yoga
|
|
|
|
||||
|
Saturday 19th
|
Easy Longer Run 50 minutes
|
|
|
|
|
||||
|
Sunday 20th
|
Easy/Light Run 30 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:
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Training for the half/full marathon requires you to be predominantly aerobically fit.
|
|||||||||
|
We will, however, train your anaerobic system by working on faster turnout as we
|
|
||||||||
|
we move forward in the Session. These first 6 Weeks will be focused on Maintenance
|
|||||||||
|
and Base Training. During this phase I would like you to work on building a solid
|
|
||||||||
|
platform, so you may ease straight into the 12 Week Schedule without any problems.
|
|||||||||
|
"Aerobic" training is exercising with the use of oxygen. This might seem a bit strange
|
|||||||||
|
as you need oxygen to run. This is true, however, Aerobic Running is conducted at
|
|||||||||
|
a speed that allows your working muscles to be supplied with enough oxygen in
|
|
||||||||
|
order for them to function efficiently over a longer period of time.
|
|
|
|||||||
|
If you were to go out and run as hard as you could, you would slow down pretty
|
|
||||||||
|
quickly. This is because you are not getting enough oxygen to the muscles for them
|
|||||||||
|
to work efficiently. The muscles produce waste bi-products known as lactic acid
|
|
||||||||
|
which floods the muscles causing you to tire.
|
|
|
|
|
|
||||
|
Aerobic Training involves running at a slower speed allowing one to exercise for a
|
|||||||||
|
pro-longed period, which is what Half-Full Marathon Racing is all about.
|
|
|
|||||||
|
As mentioned earlier, to advance overall fitness, we will do faster "speed work"
|
|
||||||||
|
during the session to train the Anaerobic System.
|
|
|
|
|
|||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|||||||||
|
|
|
|