half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Partly Cloudy High 73FLow 46F
  • Temp: 52F
  • Hum: 89%
  • W: 0mph N
WEDNESDAY
Light rain shower
High 58F
Low 44F
THURSDAY
Sunny
High 66F
Low 45F
FRIDAY
Sunny
High 68F
Low 46F
SATURDAY
Sunny
High 70F
Low 48F

Tuesday - October 21

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.

Wednesday - October 22

Run
  • 50m
  • -----
  • -----

Run Base
Endurance
50
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.

Thursday - October 23

Off Day!

Friday - October 24

Run
  • 30m
  • -----
  • -----

Run Speed
Speed/Efficiency
30
30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". 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

Saturday - October 25

Run
  • 1h 05m
  • -----
  • -----

Run Base
Endurance
65
25' Z1, 25' Z2, 15' Z3

Sunday - October 26

Rest Day!

Monday - October 27

Run
  • 50m
  • -----
  • -----

Raise LT
Race Specific
50
WU: 10'
MS: 5x5' at LT w/1' recovery.
CD: 10'

Strength
  • 45m

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

miche033's Training Plan


 October 2014 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals