kweezen

Bowling Green,KY 
Today
Sunny High 81FLow 58F
  • Temp: 53F
  • Hum: 93%
  • W: 4mph NE
TUESDAY
Cloudy
High 73F
Low 51F
WEDNESDAY
Sunny
High 78F
Low 50F
THURSDAY
Sunny
High 76F
Low 55F
FRIDAY
Sunny
High 80F
Low 64F

Monday - September 15

Run
  • 2h 00m
  • -----
  • -----

Run Base
Endurance
120
Run 2:00 very easy - don't worry about HR or pace - just run easy.

Tuesday - September 16

Run
  • 1h 00m
  • -----
  • -----

OPTIONAL
Endurance
60
Run 1:00 hour very easy or cross train for 1 hour -bike or swim is ok.

Wednesday - September 17

Run
  • 1h 10m
  • -----
  • -----

Run Base
Strength
70
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Thursday - September 18

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Friday - September 19

Run
  • 1h 25m
  • -----
  • -----

Strength
800s
85
10' wu, 10' cd. You are going to run 8x 800 at the same time as your goal marathon pace. For example, if you want to run a 4:05 marathon, you will run the 800s in 4:05. If you are going to run these without knowing the distance, then run them at LT -5 beats. Your recovery is equal to your work time. 4:05 work time equals 4:05 recovery time.

Saturday - September 20

Day Off!

Sunday - September 21

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

kweezen's Training Plan


 September 2014 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Marine Corps Marathon (Run)
    10/26/2014 Arlington, Virginia
  • Ironman 70.3 California Oceanside (Triathlon)
    3/28/2015 Oceanside, California

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals