Week 1 - February 13th thru 19th
House Keeping Notes
- Saturday Group Training for the Spring – 7:30 am
- Weekly Schedule POSTED on the front page of the Website during Base Training
Long Run Schedule for Spring Marathons:
Feb 19th – 20 miles
Feb 26th – 16 miles
Mar 5th – 21 miles
Mar 12th – 15 miles
Mar 19th – 18 miles
Mar 26th – 21 miles
Apr 2nd – 15 miles
Apr 9th – 10 miles
Apr 17th - BOSTON
Monday 13th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 14th HAPPY VALENTINE’S DAY EVERYONE!!!
Easy/Light Run 30 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Do Light Strides after 15 minutes of Running
Marathoners – 45 minutes
Wednesday 15th Light Fartlek Workout
Meet @ East Boulder Rec – 6:30 am
Meet @ Potts Field – 5:30 pm
Warm Up 10-15 min/Stretch/4 x 30 sec strides
4 x 75 sec @ 10 km effort with 60 sec easy
4 x 2 min @ half marathon effort with 90 sec easy
4 x 75 sec @ 10 km effort with 60 sec easy
take 2 min active rest after each set
active rest = walk/slow run
run efforts @ 70-80% of max…controlled efforts
marathoners…end 4 x 2 min @ half marathon effort with 90 sec easy
Cool Down 5-10 minutes
Thursday 16th Easy Recovery Run 30 minutes
Marathoners – 50 minutes
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 17th Cross Training Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Saturday 18th Short Hills/Tempo Workout from Niwot Shopping Center @ 7:00 am
Warm Up 10-15 min/Stretch/4 x 30 sec strides
4 x 45 sec short hill…75 sec down recovery…each interval = 2 min
6 min @ half marathon pace with 2 min active rest on the flats
4 x 45 sec short hill…75 sec down recovery…each interval = 2 min
6 min @ half marathon pace on the flats
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 19th Easy Long Run – 45 to 50 minutes
Marathoners – 17 miles
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
Hills - Work on Good Form (drive with arms/relax the shoulders/get up on toes/quick
turnover/mid-foot strike on the downs/look 5-10 feet in front of yourself)
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.
Potts Field – CU Outdoor Track between Foothills Parkway and 30th off of Colorado Avenue
Niwot Shopping Center - follow the Diagonal Highway to Niwot and take a right on Niwot Road. At the 3-way stop, take a right on 79th Street and the second left into the Shopping Center Parking Lot. Meet there for warm up to Niwot Loop Trail.
Coach's Notes
Welcome to Spring Training…we are starting early than normal which is great as the enthusiasm is tremendous to keep going. We’ll Prep this Spring for those racing marathons and Bolder Boulder on May 29th!!!
The first 4 weeks of training are "Base" which allows those of you getting back into the swing of running a chance to build SLOWLY and at your OWN pace…and for those that just completed the Winter Session…to slow down and let the body regroup. There are 2 Schedules based upon your current Fitness Level…please follow the one appropriate to where you are with your running. 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.
As always…the GOAL is to work on getting you Aerobically strong...and building on your Anaerobic Capacity to get you faster.
We will use the trails more often now…so please remember when using them and of course the bike paths as a Group:
1) To Display Good Etiquette.
2) Go Single File when other Runners, Bikers or Walkers approach
3) When Re-Grouping always check behind before Turning
4) Don’t assume a dog won’t jump at you when passing them
5).And Most Important Greet your Fellow Runners
You’ll be amazed how far a “thank you”…”you welcome”…”saying hello”…and not been a “trail hog” goes with others using the paths we use.
Be SMART…Stay HEALTHY…and ALWAYS HAVE FUN out there!!!