Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 75 views

    Week Mon Tue Wed Thu Fri Sat Sun 8/1 b210k

    Uploaded by

    Brooke Marsh
    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd

    Week Mon Tue Wed Thu Fri Sat Sun 8/1 b210k

    Uploaded by

    Brooke Marsh
    75 views4 pages
    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

    Original Title

    Pre Training Program

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    75 views4 pages

    Week Mon Tue Wed Thu Fri Sat Sun 8/1 b210k

    Uploaded by

    Brooke Marsh
    This document outlines a 16-week training plan focused on increasing run distances each week and incorporating strength training, cross training, and rest periods. The plan starts with 2-mile runs and strength training on weekdays and increases to 5-mile runs by week 5. It then incorporates swimming, biking, and brick workouts (bike followed by run). Run distances continue to increase to a peak of 12 miles. Race weeks include a 10k, 15k, half marathon, and triathlon with rest and recovery periods built in throughout.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 4

    Week 8/1 b210k

    8/8

    Mon

    Tue

    Wed

    Thu 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength 2 m run + strength
    3 m run

    Fri REST REST REST REST REST REST REST REST REST REST REST REST REST REST REST REST REST

    Sat 40 min cross

    Sun 3 m run

    Stretch & 30 min 2.5 m run Strengthen cross Stretch & 30 min 2.5 m run Strengthen cross Stretch & 2.5 m run Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen
    3 m run 35 min cross 35 min cross 40 min cross 40 min cross 45 min cross 30 min cross 5 x 400 mile pace 6 x 400 mile pace 40 min tempo run 8 x 400 mile pace 30 min tempo run 30 min cross 35 min cross 40 min cross 40 min cross

    40 min cross 3.5 m run


    50 min cross 4 m run

    8/15

    8/22

    50 min cross

    4 m run

    8/29

    3 m run

    60 min cross

    4.5 m run

    9/5

    3 m run

    60 min cross

    5 m run

    9/12

    3 m run

    60 min cross

    5.5 m run

    9/19 9/26 5k pace 10/3

    3 m run

    REST

    10k RACE

    3 m run

    3 m run

    5 m run

    3 m run

    3 m run

    4 m run

    6 m run

    10/10

    3 m run

    3 m run

    REST

    5k TEST

    10/17

    3 m run

    3 m run

    5 m fast

    7 m run

    10/24 10/31 15k 11/7

    3 m run

    2 m run 2 m run + strength 2 m run + strength 3 m run + strength 3 m run + strength

    REST

    5k RACE

    2 m run

    2 m run

    30 min cross

    3 m run

    4 m run

    30 min cross

    11/14

    4 m run

    5 m run

    40 min cross

    11/21

    4 m run

    6 m run

    50 min cross

    11/28

    Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen


    Stretch & Strengthen

    3 m run

    45 min cross 45 min cross 45 min cross 30 min cross

    3 m run + strength 3 m run + strength 3 m run + strength 2 m run + strength

    REST REST REST


    REST

    4 m run

    50 min cross

    12/5

    5 m run

    7 m run

    60 min cross

    12/12

    5 m run

    8 m run

    60 min cross

    12/19 12/26 mini 1/2

    3 m run

    REST

    15k RACE

    Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen

    16 (2:2) 16 (2:2) 18 (2:2) 20 (2:2) 24 (2:2)

    30 min 17.5 (2:1.5) & cross strength 30 min cross 35 min cross 35 min cross 40 min cross 18 (2:2) & strength 18 (2:2) & strength 24 (2:2) & strength 27 (2.5:2) & strength 30 (3:2) & strength 30 (3:2) & strength
    3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength

    REST REST REST REST REST REST REST


    REST

    17.5 (2:1.5) or cross 18 (2:2) or cross 18 (2:2) or cross 20 (2:2) or cross 24 (2:2) or cross

    3 m run 3.5 m run 4 m run 4.5 m run 5 m run

    1/9

    1/16

    1/23

    1/30

    Stretch & 40 min 27 (2.5:2) Strengthen cross Stretch & 45 min 27 (2.5:2) Strengthen cross Stretch & Strengthen Stretch & Strengthen
    3 m run 5 x 400 5k pace 30 min tempo run

    27 (2.5:2) or 5.5 m run cross 5k RACE


    3 m run

    2/6

    REST
    5 m run

    2/13

    2/20

    3 m run

    REST

    3 m pace

    6 m run

    2/27

    Stretch & 6 x 400 5k 3.5 m run pace Strengthen Stretch & 35 min 3.5 m run tempo run Strengthen Stretch & Strengthen Stretch & Strengthen
    4 m run 7 x 400 5k pace 40 min tempo run

    REST

    10k RACE

    REST

    3/5

    REST

    3 m run

    7 m run

    3/12

    REST

    3 m pace

    8 m run

    3/19

    4 m run

    REST

    REST

    6 m run

    3/26

    Stretch & 8 x 400 5k 4.5 m run pace Strengthen

    REST

    4 m pace

    9 m run

    4/2

    Stretch & 40 min 4.5 m run tempo run Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen Stretch & Strengthen
    5 m run 9 x 400 5k pace 45 min tempo run 10 x 400 5k pace 30 min tempo run Bike 35 min easy

    3 m run + strength 3 m run + strength 3 m run + strength 3 m run + strength 3 m run Swim 100 w/u 3x50 (:15) 100 c/d Run (PM) 30 min Swim 100 w/u 2x75 (:15) 100 c/d Run (PM) 35 min Swim 100 w/u 2x100 (:20) 100 c/d Run (PM) 35 min Run 20 min

    REST

    15K RACE

    REST

    4/9

    REST

    REST

    10 m run

    4/16

    5 m run

    REST

    5 m pace

    11 m run

    4/23 4/30

    5 m run 4 m run

    REST REST

    3 m pace

    12 m run

    5/7 TRI

    Swim 100 w/u Stretch & 3x50 (:15) Strengthen 100 c/d

    REST

    HALF REST & MARATHON CELEBRATE RACE Bike Run 40 min 30 min easy

    5/14

    Swim 100 w/u Stretch & 2x75 (:15) Strengthen 100 c/d

    Bike 45 min easy

    REST

    Bike 50 min easy

    Run 30 min

    5/21

    Stretch & Strengthen

    Swim 100 w/u 2x100 (:20) 100 c/d Swim 100 w/u 4x25 (:15) 100 c/d Run 3m

    Bike 50 min aerobic

    REST

    Bike 50 min aerobic

    Run 35 min

    5/28 recovery week

    Stretch & Strengthen

    Bike 30 min easy

    REST

    Bike 30 min easy

    Run 20 min

    6/4

    Stretch & Strengthen

    Swim 100 w/u 300 100 c/d

    BRICK 20 min bike 10 min run

    Swim 100 w/u 300 100 c/d

    Bike 15 m aerobic

    Run 3m

    Run 4m 6/11

    Stretch & Strengthen

    Swim 100 w/u 300 100 c/d

    BRICK 30 min bike 10 min run

    Swim 100 w/u 300 100 c/d

    Bike 15 m aerobic

    Run 4m

    Run 5m 6/18

    Stretch & Strengthen

    Swim 50 w/u 600 50 c/d

    BRICK 30 min bike 15 min run

    Swim 50 w/u 600 50 c/d

    Bike 16 m aerobic

    Run 5m

    Run 5m 6/25

    Stretch & Strengthen

    Swim 50 w/u 600 50 c/d

    BRICK 40 min bike 10 min run

    Swim 50 w/u 600 50 c/d

    Bike 17 m aerobic

    Run 5m

    7/2 recovery week

    Stretch & Strengthen

    Swim 100 w/u 4x25 (:15) 100 c/d Run 5m

    Bike 30 min easy

    Run 20 min REST

    Bike 30 min easy

    Run 20 min

    7/9

    Stretch & Strengthen

    Swim open water

    BRICK 45 min bike 15 min run

    Swim 50 w/u 600 50 c/d

    Bike 20 m aerobic

    Run 5m

    Run 5m 7/16

    Stretch & Strengthen

    Swim open water

    BRICK 45 min bike 20 min run

    Swim 50 w/u 800 50 c/d

    Bike 20 m aerobic

    Run 5m

    Run 5m 7/23

    Stretch & Strengthen

    Swim open water

    BRICK 20 min bike 10 min run

    Swim 50 w/u 800 50 c/d

    Bike 20 m aerobic

    Run 5m

    7/30

    Stretch & Strengthen

    REST

    Swim 15 min Bike 30 min easy

    REST

    Swim 10 min easy Run 15 min easy

    RACE DAY

    REST & CELEBRATE

    You might also like