Summer Base - Week 1 - Zebras
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House Keeping Notes
- Saturday Group Training for the Summer – 7:00 am
- Weekly Schedule POSTED on the front page of the Website during Base Training
Monday 4th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Tuesday 5th Easy/Light Run 30 to 40 minutes
Include 4-5 x 30 sec light strides/60 sec easy within run
Do Light Strides after 20 minutes of Running
Wednesday 6th Light Fartlek Workout from East Boulder Rec – 6:30 am OR 5:30 pm
Warm Up 15 min/Stretch/4 x 30 sec strides
5 x 60 sec @ 10 km effort with 60 sec easy
3 x 2 min @ half marathon effort with 60 sec easy
take 3 min active rest after third 2 min
5 x 60 sec @ 10 km effort with 60 sec easy
3 x 2 min @ half marathon effort with 60 sec easy
run efforts @ 70-80% of max…controlled and not all out
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Thursday 7th Cross Train Day
Lift Weights/Pilates (Mat or Reformer)/Yoga – 45 to 60 minutes
Adrenaline Class @ CAC-Boulder – 12:15 pm
Plyo’s Class @ CAC-Flatirons – 6:00 pm
Friday 8th Easy Recovery Run 30 to 40 minutes
Saturday 9th Undulating Tempo Workout from Tom Watson Park @ 7:00 am
Warm Up 10-15 min/Stretch/4 x 30 sec strides
15 min @ marathon pace (70% of max)…4 min active rest
10 min @ marathon pace with 3 min active rest
10 min @ half marathon pace (75% of max)
(only do the last interval if you have been training)
active rest = walk/slow run recovery
Cool Down 5-10 minutes
Sunday 10th Easy Long Run – 50 to 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
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.
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 Summer Training 2018!!! 21 Weeks of Fun yet good solid hard and enjoyable training. There will be 2 Base Schedules depending on your Level of Fitness right now... we'll build your mileage SLOWLY...so please follow the schedule 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 any given day. With the program extended a few weeks we will have some down weeks during the training to allow the body to recover and keep injuries at bay.
Group 1 – been training consistently since Bolder Boulder and running on a daily basis
Group 2 – took time off over the Spring and back running now…albeit very light
Training for a half/full marathon requires one to be predominantly aerobically fit. Aerobic training exercises the use of oxygen…and is conducted at a speed that allows your working muscles to be supplied with enough oxygen to allow those muscles to work efficiently. The muscles produce waste bi-products known as lactic acid which floods the muscles causing fatigue. Aerobic training is done at a slower speed allowing one to exercise for a pro-longed period. The more conditioned your body, the longer you will be able to run at a sustainable pace...which is our ultimate goal when racing a half or full marathon.
Be SMART...stay HEALTHY this Summer ...LISTEN to your BODY!!!