PBR 12-Week Half Marathon Training Program: INTERMEDIATE/TIME GOAL
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PBR 12-Week Half Marathon Training Program: INTERMEDIATE/TIME GOAL
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WEEKMONDAYTUESDAY
WEDNESDAY
THURSDAYFRIDAYSATURDAYSUNDAY
TOTAL MILES
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1Tabata Workout3 miles easyCross Train and/or Strength 4 mi tempo: 1 mi warm, 2 at tempo pace, 1 coolRest, Stretch, Mobility, Yoga6 miles longRest, Stretch, Mobility, Yoga13
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2HIIT Workout4 miles easyCross Train and/or Strength4 mi speed: 1 mi warm, 4x 800m with 400m jog betweenRest, Stretch, Mobility, Yoga7 miles longRest, Stretch, Mobility, Yoga15
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3Tabat Workout4 mi easyCross Train and/or Strength5 mi tempo: 1 mi warm, 3 mi at tempo pace, 1 mi coolRest, Stretch, Mobility, Yoga8 miles longRest, Stretch, Mobility, Yoga17
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4Cross Train and/or Strength3 miles easyCross Train and/or Strength4 miles easyRest, Stretch, Mobility, Yoga6 miles longRest, Stretch, Mobility, Yoga13
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5HIIT Workout4 miles easyCross Train and/or Strength4 miles speed: 1 mile warm, 2x 1600m with 800 meter jog between, .5 mile cool downRest, Stretch, Mobility, Yoga8 miles longRest, Stretch, Mobility, Yoga16
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6Tabata Workout4 miles easyCross Train and/or Strength5 miles tempo: 1 mile warm, 3 at tempo pace, 1 mile coolRest, Stretch, Mobility, Yoga9 miles longRest, Stretch, Mobility, Yoga18
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7HIIT Workout4 miles easyCross Train and/or Strength4 mi speed: 1 mi warm, 4x 800m with 400m jog betweenRest, Stretch, Mobility, Yoga10 miles longRest, Stretch, Mobility, Yoga18
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8Cross Train and/or Strength3 miles easyCross Train and/or Strength5 miles easyRest, Stretch, Mobility, Yoga7 miles longRest, Stretch, Mobility, Yoga15
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9Tabata Workout4 miles easyCross Train and/or Strength6 miles tempo: 1 mile warm, 4 at tempo pace, 1 mile coolRest, Stretch, Mobility, Yoga11 miles longRest, Stretch, Mobility, Yoga21
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10HIIT Workout3 miles easyCross Train and/or Strength4 miles speed: 1 mile warm, 2x 1600m with 800 meter jog between, .5 mile cool downRest, Stretch, Mobility, Yoga12 miles longRest, Stretch, Mobility, Yoga19
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11Tabata Workout4 miles easyCross Train and/or Strength6 miles tempo: 1 mile warm, 4 at tempo pace, 1 mile coolRest, Stretch, Mobility, Yoga8 miles longRest, Stretch, Mobility, Yoga18
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12Cross Train and/or Strength4 miles easyCross Train and/or Strength3 miles easyRest, Stretch, Mobility, YogaRACE DAYCELEBRATE!20.1
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Training Paces Calculator Resources:
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http://www.runnersworld.com/pace-calculators/training-paces
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https://www.mcmillanrunning.com/
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Race Times Predictor:
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http://www.runnersworld.com/pace-calculators/race-times-predictor
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Tabata Workouts:
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http://www.peanutbutterrunner.com/28-minute-bodyweight-tabata-workout/
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http://www.peanutbutterrunner.com/the-at-home-bodyweight-tabata-workout-that-rocked-my-world/
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http://www.peanutbutterrunner.com/december-bodyweight-tabata-workout/
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http://www.peanutbutterrunner.com/tabata-tuesday-20-minutes-of-bodyweight-strength-cardio-workout/
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http://www.peanutbutterrunner.com/tabata-training-101-20-minute-workout/
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HIIT Workouts:
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http://www.peanutbutterrunner.com/jumping-july-hiit-workout-playlist/
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http://www.peanutbutterrunner.com/recent-eats-on-the-30s-hiit-workout/
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http://www.peanutbutterrunner.com/2014-christmas-cookie-crusher-workout-gym-home-versions/
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http://www.peanutbutterrunner.com/pre-turkey-pie-burner-workout-weekly-workout-recap/
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http://www.peanutbutterrunner.com/4515-circuit-training-workout-video-workout-post/
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http://www.peanutbutterrunner.com/burpee-box-jump-chipper-workout/
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http://www.peanutbutterrunner.com/4-3-2-1-workout/
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http://www.peanutbutterrunner.com/20-minutes-of-5-minute-amraps-workout-post/
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http://www.peanutbutterrunner.com/7-minute-amraps-workout/
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https://www.peanutbutterrunner.com/your-thanksgiving-workout-guide-body-mind-and-spirit/
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Strength Workouts:
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http://www.peanutbutterrunner.com/simple-unilateral-circuit/
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http://www.peanutbutterrunner.com/super-bowl-super-set-workout-weekly-workouts/
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http://www.peanutbutterrunner.com/a-total-body-strength-workout-a-cardio-crossfit-workout-weekly-workout-recap/
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http://www.peanutbutterrunner.com/total-body-dumbbell-superset-workout/
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http://www.peanutbutterrunner.com/sculpted-summer-arms-workout/
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http://www.peanutbutterrunner.com/fired-up-friday-workout-winners-giveaway/
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http://www.peanutbutterrunner.com/total-body-weight-room-workout/
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http://www.peanutbutterrunner.com/bosu-ball-circuit-workout-with-video-demonstration/
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http://www.peanutbutterrunner.com/simple-dumbbell-strength-circuit/
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http://www.peanutbutterrunner.com/stability-ball-workout/
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http://www.peanutbutterrunner.com/stability-core-and-strength-circuit-for-runners/
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https://www.peanutbutterrunner.com/how-to-get-the-stink-out-of-your-workout-clothes/
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https://www.peanutbutterrunner.com/33-minute-total-body-dumbbell-workout/
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https://www.peanutbutterrunner.com/20-or-30-minute-total-body-dumbbell-workout/
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https://www.peanutbutterrunner.com/total-body-dumbbell-strength-workout/
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https://www.peanutbutterrunner.com/barbell-and-resistance-band-workout/
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