Base Training Week 1 - Group 1

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Week 1 - March 7th thru 13th

Monday 7th                 Easy/Light Run 35-40 minutes
                                 Include 5 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
                                 Meet @ Tom Watson Park - 7:00 am OR 9:00 am
                                 OR Meet @ East Boulder Rec - 5:30 pm
                                 Warm Up 15 min/Stretch/4 x 25 sec strides
                                 4 x 2 min 30 sec controlled with 90 sec easy to re-group
                                 Then 4 x 75 sec steady/hard with 60 sec easy to re-group
                                 Take 2 min Easy between Sets
                                 Cool Down 10 minutes
Thursday 10th             Easy Recovery Run 35-40 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 55-60 minutes
                                 Relaxed Effort-Pace   
Sunday 13th                Easy/Light Run 30 minutes
 
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
Fartlek/Tempo - Run between 65-85% effort of Max
Meeting Places
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.
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.
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!!!
 
 
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