Week 1 - November 6th thru 12th
House Keeping Notes
- Saturday Group Training @ 7:30 am thru the Winter
- Thanksgiving Turkey Trot in Longmont on November 11th…NO Group Training
- Xmas Party on Saturday December 16th…Mark your Calendars
Monday 6th NYCM Group – No Runs until the Weekend…Enjoy some Downtime
Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 7th Easy/Light Run 40 minutes
Include 5 x 30 sec light strides/60 sec easy within run
Do Light Strides after 20 minutes of Running
Wednesday 8th Fartlek Workout
East Boulder Rec – 6:30 am OR Potts Field - 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides
2 x (1/2/3/2/1 min ladder)…run as follows:
run 1 & 2 min @ 5 km effort with 60 sec easy
run 3 min @ 10 km effort with 90 sec easy
take 2 min active rest after each set
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 9th Cross Training Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 10th am. Easy Recovery Run 40 minutes
4 x 45 sec light strides with 75 sec easy within run
Saturday 11th NO Group Training
Longmont Turkey Trot 10 km OR 2 mile
Warm Up 10-15 min/Stretch/4 x 30 sec strides
RACE
Cool Down 5-10 minutes
Tempo Workout – those that do not race the Turkey Trot
Warm Up 10-15 min/Stretch/4 x 30 sec strides
4 miles @ half marathon pace
Cool Down 5-10 minutes
NYCM Group - Easy Shake-Out Run 45 minutes
Sunday 12th Easy Shake-Out 45 minutes
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
Coach's Notes
Welcome to Winter Training!!! We started this session early based on feedback that folks wanted to jump back in training…so Base may be a little more intense than the past but we will keep the volume down and the workouts on the lighter side.
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.
Here’s to a GREAT Session and THANK YOU for been a part of Boulder Striders.
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