Cleburne,TX 
Today
Cloudy High 55FLow 45F
  • Temp: 46F
  • Hum: 87%
  • W: 6mph NNW
SUNDAY
Cloudy
High 58F
Low 46F
MONDAY
Sunny
High 70F
Low 49F
TUESDAY
Sunny
High 53F
Low 41F
WEDNESDAY
Sunny
High 66F
Low 40F
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

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 1, 2 or 3.

Run
  • 30m
  • -----
  • -----

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

Run
  • 1h 00m
  • -----
  • -----

Raise LT
Race Specific
60
WU: 10'
MS: 5x5' at LT w/3' 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

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.

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.

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