Week 1 - Oct 24th thru 30th
House Keeping Notes
- Saturday Group Training for the Winter – 7:30 am
- 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 35 minutes
Include 5 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 40 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 – 60 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.
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