1 2 3 4 5 6 7 8 9 10 MON TUE WED THU FRI SAT SUN MILES/WK

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1 2 3 4 5 6 7 8 9 10 MON TUE WED THU FRI SAT SUN MILES/WK
May 18, 2014
REST
12k
Ta k e it ea sy to da y, yo u ea rned it.
WALK
Wa lk ing is a lo w intensity a ctivity tha t w ill pa y big o n r ace d ay .
WALK/RUN
BAY TO BREAKERS | INTERMEDIATE
Wa lk /Run w o rk o uts a re the mo st effecient w a y a t to bo o st s p e e d an d
endura nce sim ulta nio usly. 1:2x5 m ea ns do 5 sets w her e y o u wal k i t
o ut fo r 1 m in a nd then push it ha rd fo r 2 min. Be sure to g e t at l e as t
5 mins o f w a rm up befo re yo u sta rt yo ur w o rk o ut.
You know what’s fun? Bay to Breakers! You
know what’s even more fun? Breaking PRs
EASY RUN
at Bay to Breakers. If you are looking to run
E a sy runs a re the brea d a nd butter o f yo ur tra ining reg i me n . Yo u r
pa ce sho uld be ma na ga ble. If yo u ca n ca rry o n a co nv e r s ati o n wi th a
friend yo u a re running right.
fast and get weird at the same time this is
the 10 week training plan for you.
TEMPO
Tempo runs a re higher intesity sessio ns. Fo cus o n hol d i n g y o u r r ace
pa ce fo r the designa ted tim e. If yo u a re feeling lik e a b o s s g o ah e ad
a nd dia l it up in the la st 5 mins.
LONG RUNS
Slo w a nd Stea dy w ins the ra ce. On Lo ng Run da ys k ee p th e p ace
under co ntro l a nd sprea d yo ur energy o ver the full di stan ce .
MON
TUE
WED
THU
FRI
SAT
SUN
MILES/WK
1
REST
3 mi
REST
3 mi
REST
REST
4 mi
10 mi
2
REST
3.5 mi
REST
3.5 mi
REST
1:3 min x 5
3.5 mi
13.5 mi
3
REST
4 mi
REST
4 mi
REST
1:3 min x 5
4 mi
15 mi
4
REST
4 mi
REST
4 mi
REST
1:3 min x 5
4 mi
15 mi
5
REST
4.5 mi
REST
4.5 mi
2 mi
2:4 min x 6
4.5 mi
19 mi
6
REST
5 mi
REST
5 mi
3 mi
15 mins
5 mi
22 mi
7
REST
5 mi
REST
5 mi
3 mi
15 mins
6 mi
23 mi
8
REST
5 mi
REST
5 mi
3 mi
20 mins
6 mi
25 mi
9
REST
4.5 mi
REST
4.5 mi
2 mi
20 mins
7 mi
22 mi
10
REST
4 mi
REST
4 mi
2 mi
1.5 mi
RACE
17 mi
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