Summer Base Training - Group 1 - Week 2

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Week 2 - June 21st thru 27th
 
 
 
 
 
 
 
 
 
 
Monday 21st
Easy/Light Run 35-40 minutes
 
 
 
 
Tuesday 22nd
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 23rd
Light Fartlek Workout
 
 
 
 
 
 
 
Warm Up 15 minutes/Stretch/4 x 25 sec strides
 
 
 
 
4 x 3 min with 2 min easy recovery
 
 
 
 
 
 
Run Pick-Ups @ Half Marathon Effort (70% of Max)
 
 
 
 
Cool Down 10 minutes
 
 
 
 
 
Thursday 24th
Easy Recovery Run 35-40 minutes
 
 
 
 
Friday 25th
No Run - Cross Training Day
 
 
 
 
 
 
Do ONE of the following after your Warm Up:
 
 
 
 
 
Warm Up 20 minutes on the Stationary Bike THEN
 
 
 
 
Lift Weights/Pilates (Mat or Reformer)/Yoga
 
 
 
Saturday 26th
Easy Longer Run 55-60 minutes
 
 
 
 
Sunday 27th
Easy/Light Run 30-35 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:
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
"Lighten Up" - this months Warm Up from Runner's World.
 
 
 
(a) 4 Ways to Stress Less and Have more Fun:
 
 
 
 
1) Run Amok - your quality days need not always consist of highly structured
 
interval workouts. You can build speed and stamina with Fartlek runs--free
 
form workouts that let you pick up the pace whenever you feel like it--
 
 
without agonizing splits.
 
 
 
 
 
 
 
2) Go Naked - leave your watch, GPS, iPod, and any other tech gadgets at home
 
on one easy run per week. You'll be surprised at how liberating it feels.
 
 
3) Race for Fun - if races have become a source of angst, try one that's meant
 
to make you smile, like a mud run, an urban adventure race, or an event where
 
people dress in costume.
 
 
 
 
 
 
 
4) Stock Up - when you cook, make a little extra or double the recipe so you
 
have meals prepared that will only require reheating. Freeze anything you don't
 
think you'll eat within a few days.
 
 
 
 
 
 
(b) THE PULSE - Does Running help you Unwind:
 
 
 
 
Always - 77%
 
 
 
 
 
 
 
 
Easy Runs Do - 16%
 
 
 
 
 
 
 
Not If I'm Really Riled Up - 4%
 
 
 
 
 
 
No, I Feel Pressured To Hit My Planned Mileage - 3%
 
 
 
 
(c) Food for Thought - to slim down, eat less meat.
 
 
 
 
If you want to lose weight, consider eating more fruits, veggies, grains, and
 
legumes than meat. A flexitarian diet means taking in less saturated fat and
 
cholesterol and it can help you save on groceries.
 
 
 
 
(d) Running the Numbers - 3.11 is the average difference, in ounces, between
 
the weight of a racing flat and a training shoe. Wearing lighter shoes reduces
 
the energy cost of running; you can run about one second faster per mile for
 
every ounce you shave off your shoes--a boost that's greatest over long hauls.
 
Performance trainers might be worth a shot if you've come close to a PR.
 
(e) Beat the Heat - wearing light-colored clothes is an easy way to stay cooler
 
because pale shades reflect heat while darker ones trap it. Opt for garments
 
that come in loose cuts to let air circulate and offer built-in ultraviolet protection.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

 
 



 

 

 
 



 

 

 
 
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