Leo's half marathon training plan
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WeekSunMon intervalsTueWed tempoThuFriSat long run
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1: Jan 17-23Gym: upperhill runGym: lower/bike6 mile tempoRest/bikeeasy run/gym: upper8 miles
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2: Jan 24-30Gym: upper3x1600Gym: lower/bike4 mile tempoRest/bikeeasy run/gym: upper10 miles
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3: Jan 31-Feb 6Gym: upper4x800Gym: lower/bike8 mile tempoRest/bikeeasy run/gym: upper10K race
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4: Feb 7-13Gym: upper6x400Gym: lower/bike6 mile tempoRest/bikeeasy run/gym: upper10 miles
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5: Feb 14-20Gym: upper4x1600Gym: lower/bike8 mile tempoRest/bikeeasy run/gym: upper12-13 miles
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6: Feb 21-27Gym: upper3x800Gym: lower/bike3 mile tempoRest/bikeeasy run/gym: upper6 miles
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7: Feb 28-Mar 6Gym: upper4x400Gym: lower/bike2 mile tempoRest/bikeeasy runHALF MARATHON
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Notes:
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1. Gym 3 days a week - 2 days of upper body, 1 day lower body, using Men's Health Homegrown Muscle plan, Phase 5: http://is.gd/6IW0z
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2. Bike rides are optional, & short: 30-60 mins
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3. 5. My goal Half Marathon Pace (HMP) is 7:20/mile. I'm not sure if I'll actually run the race at this pace -- I'll have to see. My main goal is to finish and have a great time.
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4. Intervals are in meters - 4x400 is 4 intervals of 400m, for example
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5. Tempo runs are done at about HMP minus 15 secs, or 7-min/mile pace.
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6. Long runs are done at about HMP plus 30 secs, or 8-min/mile pace.
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7. Speedwork Times:
400s:HMP, minus 75 secs, divided by 4 (1:30)
800s:HMP, minus 65 secs, divided by 2 (3:07)
1600s:HMP, minus 45 secs (6:35)
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8. Interval rest periods: about 2 mins
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Adapted from: Runner's World http://is.gd/6IW7F
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