|
The Training Plan:
Professional coaching for YCR will be provided by PacWest Athletics (voted Best RUNNING CLUB in the Bay for the 6th consecutive year)!
Coached practices will be conducted three times each week: two weekday evenings for track and boot-camp (strength training) workouts and one weekend morning for long runs. Each YCR participant will also receive an individualized, daily training plan from Training Peaks that will be tailored to your level of fitness and goals. Whether you are training to complete your first half-marathon ever, or are working toward a new personal best, the PacWest coaches will be able to set you up with a smart, sustainable and effective training plan!
Summer/Fall 2011 Weekly Coached Workouts:
San Francisco
BOOTCAMP: Tues @ 6:30pm, Various locations in Golden Gate Park
TRACK: Thurs @ 6:30pm, Kezar Track, GGP MAP
LONG RUN: Sat @ 8:30am, Various Locations in San Francisco*
*You can find locations and directions for all coached practices here:
http://www.pacwestathletics.com/calendar/?cal=2
The PacWest coaching staff consists of one head coach who ensures the best training program for you and individual site coaches who will provide feedback, encouragement and guidance at each of your coached practices.
Sample Training Week Schedule:
(combination of the coached practices and personally assigned on your own workouts)
Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Rest Day |
Coached |
60 min |
Coached |
45 min |
Coached |
30 min |
Bootcamp* |
Strength Training |
Track |
Cross Train |
Long Run |
Easy Run |
Bootcamp
Strength training helps to prevent injuries by strengthening the muscles used during running. Exercises such as lunges, squats, push-ups, sit-ups, calf raises, etc. will develop stronger core, legs, glutes and lower back strength. Developed leg and core muscles will delay fatigue and help your body absorb the pounding of the pavement.
Cross-Training
For runners, cross-training will give your legs a rest from pavement-pounding, yet still help increase your stamina and endurance. Cross-training examples include: cycling, yoga, swimming, stair climbing, cross-country skiing, elliptical, etc.
Tempo Run
To improve a runner’s stamina, it’s important to integrate tempo runs. In short, to “tempo” is to run at a fast, comfortably hard pace for a brief period (5min to 20min) and then slowing down the pace and bringing down your heart rate. Repeat.
Track Workout
Track workouts are the best way to improve a runner’s form and help them understand how to pace. PacWest coaches will provide guidance at all track workouts, critique form and make sure individuals are running based on their fitness level, experience.
Long Run
The weekly group long run is there to improve your endurance. PacWest coaches will provide guidance at all group long runs, explaining the route and making sure individuals are not running too long, too much or ramping up their miles too fast.
Easy Run or Rest
Although rest is needed, it is still important to remain semi-active on those days. Examples of activities are walking and stretching exercises. However, listen to your body. Do not hesitate to take the entire day off if need be and be sure you are getting plenty of sleep.
************
About PacWest
Voted "Best of the Bay" 6 years in a row by Competitor Magazine, PacWest is a complete outdoor fitness organization. Group training programs throughout the Bay Area include: Running, Triathlon, Cycling, Swimming, tone & condition BootCamp.
Email: info@pacwestathletics.com
Phone: (415) 409-5900
|
