Bradenton,FL 
Today
Partly Cloudy High 71FLow 51F
  • Temp: 68F
  • Hum: 64%
  • W: 9mph WNW
THURSDAY
Sunny
High 72F
Low 49F
FRIDAY
Sunny
High 74F
Low 57F
SATURDAY
Partly Cloudy
High 76F
Low 64F
SUNDAY
Light rain shower
High 77F
Low 68F
Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.

Off Day!
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 training.

Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 45

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Run
  • 1h 50m
  • -----
  • -----

Run Base
Endurance
110
First 20' easy - get warmed up.
Then 30' at Z2, Race Pace - maybe jump on the track for 1.5 miles to see your pace?
Then 30' at Z3, just be uncomfortable
Then 15' at Z2, maybe jump on track to pace?
CD: 15'

Run
  • 30m
  • -----
  • -----

OPTIONAL
Endurance
30
Run very easy or cross train for 1 hour - bike or swim is ok.

Run
  • 1h 20m
  • -----
  • -----

Run Base
Strength
80
Run 80' 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 training.

Strength
  • 45m

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

cwpeters' Training Plan


 December 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 31   
 
Time
Distance
Time
  • Sarasota Music Half Marathon (Run)
    2/8/2015 Sarasota, Florida
  • St. Anthony's Triathlon (Triathlon)
    4/26/2015 St. Petersburg, Florida
  • Miami Man Half Iron Triathlon Speedway Edition (Triathlon)
    5/24/2015 Homestead, Florida
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals