HelmoAlkou

Cleburne,TX 
Today
Partly Cloudy High 82FLow 64F
  • Temp: 64F
  • Hum: 73%
  • W: 4mph SE
FRIDAY
Sunny
High 87F
Low 67F
SATURDAY
Sunny
High 91F
Low 67F
SUNDAY
Sunny
High 85F
Low 64F
MONDAY
Overcast
High 81F
Low 65F

Thursday - October 23

Run
  • 45m
  • -----
  • -----

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

Friday - October 24

Strength
  • 45m

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

Saturday - October 25

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.

Sunday - October 26

Run
  • 1h 30m
  • -----
  • -----

Run Base
Endurance
90
First 30' are Z1,
Next 30' are Z2,
Then 15' Z3,
Finally 15' Z2

Monday - October 27

Run
  • 1h 00m
  • -----
  • -----

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

Tuesday - October 28

Run
  • 1h 05m
  • -----
  • -----

Run Hill Repeats
Strength
65
WU: 15'
MS: Then run 8x2' up a hill. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
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 45

Wednesday - October 29

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.

Nights

HelmoAlkou's Training Plan


 October 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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals