Cleburne,TX 
Today
Sunny High 60FLow 39F
  • Temp: 46F
  • Hum: 49%
  • W: 7mph NE
FRIDAY
Sunny
High 65F
Low 53F
SATURDAY
Sunny
High 73F
Low 61F
SUNDAY
Sunny
High 74F
Low 58F
MONDAY
Cloudy
High 51F
Low 38F
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 1, 2 or 3.

Nights

Nights

Run
  • 1h 00m
  • -----
  • -----

Run Base
Endurance
60
Run 1:00 very easy - don't worry about HR or pace - just run easy.

Strength
  • 45m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Nights

Run
  • 40m
  • -----
  • -----

Run Speed
Speed/Efficiency
40
WU: 10'
MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out - with FULL recovery, these are meant to be very fast.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Nights

Run
  • 30m
  • -----
  • -----

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

Nights

Nights

Run
  • 1h 30m
  • -----
  • -----

Run Hill Repeats
Strength
90
WU: 15'
MS: Then run 15x2' 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

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