Summer Base Training - Group 1 - Week 1

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Week 1 - June 14th thru 20th
 
 
 
 
 
 
 
 
 
 
Monday 14th
Easy/Light Run 35-40 minutes
 
 
 
 
Tuesday 15th
No Run - Cross Training Day
 
 
 
 
 
 
Do ONE of the following after your Warm Up:
 
 
 
 
 
Warm Up 15 minutes on the Stationary Bike THEN
 
 
 
 
Lift Weights/Pilates (Mat or Reformer)/Yoga
 
 
 
Wednesday 16th
Light Fartlek Workout
 
 
 
 
 
 
 
Warm Up 15 minutes/Stretch/4 x 25 sec strides
 
 
 
 
4 x 2 min 30 sec with 90 sec easy recovery
 
 
 
 
 
Run Pick-Ups @ Half Marathon Effort (70% of Max)
 
 
 
 
Cool Down 10 minutes
 
 
 
 
 
Thursday 17th
Easy Recovery Run 35-40 minutes
 
 
 
 
Friday 18th
No Run - Cross Training Day
 
 
 
 
 
 
Do ONE of the following after your Warm Up:
 
 
 
 
 
Warm Up 15-20 minutes on the Stationary Bike THEN
 
 
 
 
Lift Weights/Pilates (Mat or Reformer)/Yoga
 
 
 
Saturday 19th
Easy Longer Run 50-55 minutes
 
 
 
 
Sunday 20th
Easy/Light Run 30 minutes
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Easy/Light/Recovery Run - Conversational Pace/Time on Legs/Relaxed Effort
 
Light Fartlek - Run @ 70% effort of max, so steady/controlled and NOT all out.
 
 
 
 
 
 
 
 
 
 
 
NO Group Meeting
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Coach's Notes:
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Training for the half/full marathon requires you to be predominantly aerobically fit.
We will, however, train your anaerobic system by working on faster turnout as we
 
we move forward in the Session. These first 6 Weeks will be focused on Maintenance
and Base Training. During this phase I would like you to work on building a solid
 
platform, so you may ease straight into the 12 Week Schedule without any problems.
"Aerobic" training is exercising with the use of oxygen. This might seem a bit strange
as you need oxygen to run. This is true, however, Aerobic Running is conducted at 
a speed that allows your working muscles to be supplied with enough oxygen in
 
order for them to function efficiently over a longer period of time.
 
 
If you were to go out and run as hard as you could, you would slow down pretty
 
quickly. This is because you are not getting enough oxygen to the muscles for them
to work efficiently. The muscles produce waste bi-products known as lactic acid
 
which floods the muscles causing you to tire.
 
 
 
 
 
Aerobic Training involves running at a slower speed allowing one to exercise for a
pro-longed period, which is what Half-Full Marathon Racing is all about.
 
 
As mentioned earlier, to advance overall fitness, we will do faster "speed work"
 
during the session to train the Anaerobic System.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 



 

 

 
 



 

 

 
 
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