2018 San Jose Rock n' Roll Half Marathon
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AFAPAs Fast As PossibleRace Day1 Mile Time (pace time, 8 = 8 minutes. 8.25 = 8 minutes 15 seconds)8
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AMRAPAs Many Rounds As Possible10/7/18
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5K10K
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Main Training-Frequent low volume training8.725K19.1210K1
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8.45K28.810K2
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5K pace = from 5K1 to 5K210K pace = 10K1 to 10K2
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Week 17/9/2018
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MonTuesWedThursFriSatSun
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GroupWeights DayEnduranceWeights DayEnduranceWeights DayEnduranceOFF
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Individual2 Mile Time Trial4x400m, holding 5-km aveage. :20 Rest between each 400. 4x1200m, holding 5-km average. :20 Rest between each 1200m.20 Minute Run
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Week 27/16/2018
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MonTuesWedThursFriSatSun
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GroupOFFEnduranceWeights DayEnduranceWeights DayEnduranceOFF
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Individual5km Time Trial8x400m, holding 5-km aveage. :20 Rest between each 400. 4x1 mile, holding 5-km average. :20 Rest between each mile.30 Minute Run
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Week 37/23/2018
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GroupWeights DayEnduranceOFFEnduranceWeights DayEnduranceOFF
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Individual12x400m, holding 5-km aveage. :20 Rest between each 400. 5x1 mile, holding 5-km average. :20 Rest between each mile.45 Minute Run
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Week 47/30/2018
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MonTuesWedThursFriSatSun
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GroupWeights DayEnduranceOFFEnduranceWeights DayEnduranceOFF
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Individual16x400m, holding 5-km aveage. :20 Rest between each 400. 6x1 mile, holding 5-km average. :20 Rest between each mile.60 Minute Run
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Week 58/6/2018
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GroupWeights DayEnduranceOFFEnduranceWeights DayEnduranceOFF
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Individual16x400m, holding 5-km aveage. :20 Rest between each 400. 6x1 mile, holding 5-km average. :20 Rest between each mile.10 Km Time Trial
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Week 68/13/2018
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MonTuesWedThursFriSatSun
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GroupOFFOFFWeights DayEnduranceWeights DayEnduranceOFF
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IndividualRun: 10 x 200 meter. Rest: 3x run time5 x (100 jump rope+25 burpee/get ups). Rest 3 min after each round5 x (30 KB Swings + 30 squats jumps)Tabata Run 8x0:20 sprint. Rest 0:10
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Week 78/20/2018
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GroupWeights DayEnduranceOFFOFFWeights DayEnduranceOFF
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IndividualGoblet squat: 3x5. Rest 3 min. 21/15/9 KB Swing + Burpees/Get-upsRun: 10 x 100 m repeats. Rest: 1:30, don't deviate 2 sec either way.Run: 3x5km repeats. Rest: 10 minutes between each.Shoulder press: 3x3. Rest :180 between. 5 Rounds wall ball + 30 push-upsTabata extra: 8x 0:30 sprint. Rest 0:20
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Week 88/27/2018
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GroupWeights DayOFFWeights DayOFFWeights DayEnduranceOFF
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IndividualRun: 1 mile time trial, then 3 x 400 m repeats at mile pace. Rest: 0:90 between.3x1 Deadlift90 minute run at 85% effortShoulder press 3 x 3 at 85% 1 RM. Push-press 3 x 3. Rest: 180 sec betweenTabata extra: 8x 0:30 sprint. Rest 0:20
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Week 99/3/2018
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GroupWeights DayOFFWeights DayOFFWeights DayOFFOFF
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IndividualSquat 3x1. Rest: 3 min. 4x (50 jump rope, 30 wall balls) and Run: 5x800. Rest: 2:30 between. STEADY PACE3X10 KB swingsRun: 3x1 mile. Rest 5 min between.Run: 10x200. Rest: 2 min
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Week 109/10/2018
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GroupWeights DayEnduranceWeights DayOFFWeights DayOFFOFF
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IndividualShoulder press: 3, 3, 1, 1. Rest: :120 between. 5x (20 rows, 30 push-ups, 40 HOH curl-ups, 50 air squats). Rest: 3 min.3x1 deadlift. Rest: 3 min. 10x:max :30 rest. Rest:1:30Run: 4x2km Rest 3 min between (TRY AND DO ON HILLS)Squat 3 x 3. 5x (7 Squat pull, 7 push-press, 7 squat)Run: 8x100 hill sprints. Rest 2 min.
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Week 119/17/2018
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GroupOFFOFFWeights DayEnduranceWeights DayOFFOFF
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Individual5x 1 min AMRepAP Burpees/Get-Ups. Rest 3 minOFF DAYTabata extra: 8x 0:30 sprint. Rest 0:2010 x 10 thrusters + 10 row (pull-up) Rest: 60 after each set and Run: 3x1 mile. Rest 5 min between.Bench press: 3 x 1. Rest :120 between sets. Pool lap +overhead squatsx10.60 min run @95%
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Week 129/24/2018
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GroupWeights DayOFFWeights DayEnduranceWeights DayEnduranceOFF
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IndividualRun: 4x5 min. Rest 3 min. AS FAR AS POSSIBLE.Squat pull: 1 rep every :45 for 12 rounds. 3x (800 m run, 5 push-ups, 15 shoulder press)Run: 6 x 800. Rest 1:30, no slowing more than 6 sec.Max KB Swing. Max Deadlift.Run: 60 min easy jog!
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Week 1310/1/2018
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GroupWeights DayEnduranceOFFEnduranceOFFOFFRace Day!
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IndividualGoblet Squat: 5x55 x (5 deadlift, 20 push-ups). Rest :45 between. And Run: 8 x 200 (90% max). Rest: 2 min.OFFTabata extra: 8x 0:30 sprint. Rest 0:20 (ABOUT 75%)OFFOFF DAY
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