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MonthJulyAugustSeptember
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Week Start Date (Monday)
5121926291623306132027Total Volume
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~ Weekly Volume (~hrs) 2.53.544.52.544.552.53.532.5244
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Week #12345678910111213
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Goal Race!
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Note: HR stands for Heart Rate (measured in beats per minute). Many sports watches track HR (I find a chest strap better than wrist measurement).
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Note: If you do not have a HR monitor, Rating of Perceived Exertion (RPE) is excellent also.
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Using RPE Scale: Zone 1: (easier sessions) should have an overall feeling of 4-5 out of 10 and you should be able to hold a conversation.
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Zone 2: (tempo run sessions) should have an overall feeling of 6-7 out of 10 (or a difficult to hard pace).
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Zone 3: Very Hard to Extremely Hard pace used for shorter duration interval sessions. (8-9 out of 10 on RPE scale).
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Training ZoneType
Intensity/RPE
%HR MaxHR Range
Rate of Perceived Exertion (RPE)- 10 point
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Zone 1 bottom Low IntensityComfortable60*self4 to
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Zone 1 topConversation74
calculate using
5 out of 10
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Zone 2 bottomMod Intensity Difficult to75either known6 to
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Zone 2 topor TempoHard84max HR or use7 out of 10
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Zone 3 bottomHigh IntensityVery hard to85
HR max formula
8 to
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Zone 3 top
Extremely hard
95208-(0.7xage)9 out of 10
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