Base Training Week 1 - Group 3

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Week 1 - March 7th thru 13th

Monday 7th                 Easy/Light Run 30 minutes
                                 Include 4 x 30 sec light strides/60 sec easy within run
Tuesday 8th                No Run - 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
                                 Cool Down 5-10 minutes on Stationary Bike                                                   
Wednesday 9th           Light Fartlek Workout
                                 Warm Up 10 min/Stretch/4 x 25 sec strides
                                 3 x 2 min controlled with 2 min easy
                                 Then 5 x 60 sec steady/hard with 60 sec easy
                                 Take 2 min Easy between Sets
                                 Cool Down 10 minutes
Thursday 10th             Easy Recovery Run 30 minutes
Friday 11th                  No Run - 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
                                 Cool Down 5-10 minutes on Stationary Bike
Saturday 12th             Easy Longer Run 40-45 minutes
                                 Relaxed Effort-Pace   
Sunday 13th                No Run - Rest Day
 
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-85% effort of Max
Coach's Notes
Welcome to Spring Training!!! The first 4 Weeks of training are "Base" and "Down" which will allow you to build SLOWLY. There are 3 Schedules based upon your Fitness Level, so please follow the one appropriate to where you are with your running now. If you have been off running for a while or not quite up to speed, either Skip one of the Easy Days or Reduce the time of a run on a given day.
Be SMART and stay HEALTHY this Spring and have FUN out there!!!