Bradenton,FL 
Today
Sunny High 65FLow 51F
  • Temp: 59F
  • Hum: 77%
  • W: 12mph N
THURSDAY
Partly Cloudy
High 72F
Low 47F
FRIDAY
Sunny
High 62F
Low 52F
SATURDAY
Sunny
High 71F
Low 59F
SUNDAY
Sunny
High 74F
Low 58F
Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
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.

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
  • 45m
  • -----
  • -----

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

Off Day!
Run
  • 1h 00m
  • -----
  • -----

Run Base
Endurance
60
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 45m
  • -----
  • -----

Run Base
Endurance
105
Run 1:45 - first 30' are Z1, next 45' are Z2, then 15' Z3, 15' Z2.

Run
  • 30m
  • -----
  • -----

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

Run
  • 1h 20m
  • -----
  • -----

Run Hill Repeats
Strength
80
WU: 15'
MS: Then run 12x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
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

cwpeters' Training Plan


 November 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      
 
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