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12 Week Running Program

Aspen Valley Marathon
Event organized by Aspen Valley Marathon

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Who are the coaches?
Coach Mary Cote is a competitive runner & long-time RFV local , completing over 35 marathons, ½ marathons and road races of
all distances as well as numerous trail races (50K to 50 miles). Coach Jen Mendez (new coach for Challenge Aspen) will be
assisting as availability allows. Our expertise in running will guide you through an effective program to run your personal best!
What makes this running program different from other running programs?
Our program builds through 4 different phases, each increasing in difficulty. We will start first 2 weeks with General Strength
Phase, then move to Specific Strength Phase, followed by Hills, Track & Single Leg Phase, and ending with Explosive Phase.
Why is it important to incorporate Strength in Running?
Running is a single legged sport and a "rotational" sport. We work our upper body and lower body in a fluid pattern to propel
ourself forward. Runners Lats and Glutes tend to be weaker than they should be AND most people have one side of their body
that is stronger and/or more stable than the other side. We need to develop a strong core, strong glutes, good balance, and
optimal range of motion to remain an injury-free runner.
What can you expect at the Wednesday Group Training?
We will meet at TAC and do a short warm-up run followed by running drills. Then we will do the workout for the phase we are in
and end with a longer run. Each person's run distance will vary depending on what their goals & current running distance is.
Is this program open to beginner or advanced runners?
We are open to any person wanting to become a better runner. Whether your goal is to run a 5K without stopping, to run your
fastest half marathon or just get a good workout, you will find a fit in this program. We can adjust your distance so you will
build at your own personal pace.
Where will the long runs take place?
Our long runs will be on the Rio Grande trail; each week we will start in a new spot (we will repeat some meeting spots) from
Basalt to Woody Creek. We will always do an out-&-back run going upvalley first. We have some great meeting spots so we get
to view the beauty of the valley along this trail.
What other benefits can I gain from this program?
We show you running techniques & tips to make you a better runner; discuss nutrition on a broad basis and help you find the
foods that work best for you; weekly running schedules to help you build your mileage; run with a group; feel in top shape
for hiking, biking and other summer activities; improved core strength and posture; and more!!
Feel free to email if you have any other questions: MaryCote@comcast.net