Cleburne,TX 
Today
Sunny High 65FLow 39F
  • Temp: 53F
  • Hum: 63%
  • W: 6mph N
SATURDAY
Sunny
High 60F
Low 44F
SUNDAY
Sunny
High 67F
Low 54F
MONDAY
Patchy rain nearby
High 71F
Low 60F
TUESDAY
Heavy rain
High 69F
Low 53F
Run
  • 45m
  • -----
  • -----

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

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BICEPS - DB Curls Alternating
    5
    0
    0
    0
    0
  • CORE - Prone Planks
    2
    0
    0
    0
    0
  • CORE - Superman
    2
    0
    0
    0
    0
  • 5
    0
    0
    0
    0
  • LEGS - Crab Walk w/Bands
    4
    0
    0
    0
    0
  • LEGS - Hip Complex Stabilization, Bands
    3
    0
    0
    0
    0
  • LEGS - Lunges, Side
    4
    0
    0
    0
    0
  • LEGS - Standing calf raises
    5
    0
    0
    0
    0
  • 5
    0
    0
    0
    0

Nights

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

Nights

Run
  • 1h 45m
  • -----
  • -----

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

Nights

Nights

Run
  • 1h 00m
  • -----
  • -----

Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: Then 40' tempo run at LT or 10k could be substituted.
CD: 10'
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

Nights

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.

Nights

Run
  • 45m
  • -----
  • -----

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

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 
 
Time
Distance
Time
  • Lake Benbrook Half Marathon (Run)
    1/24/2015 Lake Benbrook, Texas
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals