A typical week of training with Team La Casa entails three days of running, two days of cross-training, and two full rest days. The philosophy behind the training program is GRADUAL progression of mileage and intensity of workouts allowing your body plenty of time to adapt to a gradually increasing workload.
Workout Days & Times:
- Tuesday night run workouts at 6:30 pm launch from the Marina Green Monkey Bars (adjacent to Marina/Webster) OR outside PSOAS Massage+Bodywork at 333 3rd Street (between Folsom & Harrison)
- Thursday night workouts at 6:30 pm launch from the Marina Green Monkey Bars (adjacent to Marina/Webster) and include ’2′ options: A bootcamp workout OR a speed oriented workout
- Saturday morning runs at 9:30 am launch form the Marina Green Monkey Bars unless specified otherwise in the schedule or newsletter
Workout Locations:
- Tuesday -Marina Green Monkey Bars (adjacent to Marina/Webster) OR PSOAS (333 3rd Street)
- Thursday -Marina Green Monkey Bars (adjacent to Marina/Webster)
- Saturday – Marina Green Monkey Bars (adjacent to Marina/Webster) unless specified otherwise in the schedule or newsletter. Some Saturday runs will take place in Golden Gate Park, Lake Merced, or Ocean Beach.
Below is a ‘sample’ of a typical week of training during the second month:
|
Date |
Distance |
Workout |
| Monday | N/A | B-35 min. crosstrain, I-45 min. crosstrain, A-55 min. crosstrain |
| Tuesday | 3,4, or 5 miles | B-3 miles Easy, I-4 miles Easy, A-5 miles Easy |
| Wednesday | N/A | B-35 min. crosstrain, I-45 min. crosstrain, A-55 min. crosstrain |
| Thursday | 3,4, or 5 miles | B-3 miles Easy, I-4 miles Easy, A-5 miles Easy |
| Friday | N/A | REST |
| Saturday | 6,7, or 8 miles | B-6 miles Easy, I-7 miles Easy, A-8 miles Easy |
| Sunday | N/A | REST |
Training Definitions
B signifies a ‘Beginner’ level workout. You are a beginner runner if you’ve never run more than a few miles.
I signifies an ‘Intermediate’ level workout. You are an intermediate runner if you’ve run a 5K (3.1 miles) or a 10K (6.2 miles) previously.
A signifies an ‘Advanced’ level workout. You are an advanced runner is you’ve run a half marathon or marathon previously.
Cross Training
Cross training days are a day of exercise other than walking or running. Examples are: cycling, elliptical training, or swimming. The idea is to maintain your current level of fitness while allowing recovery from your previous run workout.
Rest
Rest is a very important part of the training program. You will not improve faster by substituting additional runs in place of rest days.
Additional training questions or concerns? Email Matt at .
