Week 2 - June 23rd thru 29th
Monday 23rd		Easy Run 30-40 minutes
Tuesday 24th		No Run - Rest Day
		Cross Training - Do ONE of the following:
		Lift Weights (Upper/Lower Body)/Pilates Class (Mat or Reformer)
		Yoga Class/Stationary Bike (40 min)/Swim (30 min)
Wednesday 25th		Group Meet @ East Boulder Park - 7:00 am OR 6:00 pm
		Light Fartlek Workout
		Warm Up 15 minutes/Stretch/4 x 20 sec strides
		Light Drills/Plyometrics/Corework
		5 x 3 minutes with 90 sec easy to re-group
		Cool Down 10 minutes
Thursday 26th		Easy Run 30-40 minutes
Friday 27th		No Run - Rest Day
		Cross Training - Do ONE of the following:
		Lift Weights (Upper/Lower Body)/Pilates Class (Mat or Reformer)
		Yoga Class/Stationary Bike (35 min)/Swim (25 min)
Saturday 28th		Easy Longer Run 70 minutes
Sunday 29th		Easy Run 35 minutes
		Include 4 x 30 sec strides/60 sec easy within run
		Do the strides after 20 min of running
Easy Run - Conversational Pace/Time on Legs
Light Fartlek - Run @ 70% effort of max, so steady and NOT all out.
Strides - Quick feet turnover run @ 85% effort of max
Meeting Place
East Boulder Park - follow Baseline East until 55th. Take a right on
55th and follow road until sharp left turn. Parking Lot is on the right.
Coach's Notes:
Runners cross-train to prevent injuries, so it's ironic, to get injured while cross-training.
Of course, Pilates and alternative forms of exercise can improve your fitness, prevent
and rehabilitate injuries, promote recovery, and revive a stale routine. The trick is to
approach them as a runner. Runners have their obvious strengths: power, endurance,
tenacity, however, within those strengths lies the potential for weakness: quads that
overpower the hamstrings, neglected upper bodies, and poor flexibility - qualities that
could lead to problems. Understanding the three most common problems for runners
will help you cross-train safely and benefit without incident.
WEAK HAMSTRINGS - Quads are larger and have more muscle mass than hamstrings,
so generate more power. Running increases this imbalance because it's such a quad-
dominated activity. You can't expect to get your hamstrings to 100 percent of the
strength of your quads, so work to do 50 percent of what the quads do.
WEAK UPPER BODY - a strong upper body helps process oxygen more efficiently, which
allows you to run faster with less effort. Adding upper-body work to your routine will
also help maintain your form in the late stages of a race when your form deteriorates.
Runners new to strength training tend to get injured either by lifting too much or lifting
with incorrect posture. Lift at 50 to 75 percent of your max weight and always do your
exercises in front of a mirror to keep proper form.
TIGHT LEGS - yoga and pilates build core strength, mental focus, balance and flexibilty.
However, in an attempt to loosen ones hamstrings, calves, and hips, we can push our-
selves too far and end up with a strained muscle or joint. Start with a beginners class
and build from that.