Saturday, November 2, 2019
The ride. 30 min. total WEEK
The
ride. 30 min. total WEEK 6 DAY 1 (e.g. Tuesday) 10 Pro Health Pedia min. warm up. 29 min. tempo:
2 x 12 min. fast pace. Hold for 5 min. jogging break between the fast periods.
39 min. total DAY 2 (eg Thursday) 10 min. warm up. 36 min. interval: 6 x 2 min.
+ 6x1 min. interval. Hold for 2 min. between the 2 min intervals and 1 min
between the 1 min intervals. Run hard, but keep pace at all intervals. 46 min.
total DAY 3 (e.g. Saturday) 50 min. ran at a leisurely pace. Last 15 min. at a
pace similar to what you want to run half marathon on. 50 min. total DAY 4 (eg
Sunday) Stay clear. 0 min total WEEK Pro Health Pedia 7 DAY 1 (e.g. Tuesday) 10 min. warm up. 35
min. tempo: 2 x 15 min. fast pace. Hold for 5 min. jogging break between the
fast periods. 45 min. total DAY 2 (eg Thursday) 10 min. warm up. 36 min.
interval: 6 x 2 min. + 6x1 min. interval. Hold for 2 min. between the 2 min
intervals and 1 min between the 1 min intervals. Run hard, but keep pace at all
intervals. 46 min. total DAY 3 (e.g. Saturday) 60 min. ran at a leisurely pace.
Keep a steady pace and increase if necessary. suffered the last 20 min if you
have the powers. Use if necessary. the trip to practice drinking on the go and
check out how your stomach is doing with energy drinks or gels. 60 min. total
DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 8 DAY 1 (e.g. Tuesday) 10 min.
warm up. 25 min. tempo: 2 x 10 min. fast pace. Hold for 5 min. jogging break
between the fast Pro Health Pedia periods. 35 min. total DAY 2 (eg Thursday) 10 min. warm up. 28
min. interval: 3 x 2 min. + 8x1 min. interval. Hold for 2 min. between the 2
min intervals and 1 min between the 1 min intervals. Run hard, but keep pace at
all intervals. 38 min. total DAY 3 (e.g. Saturday) 70 min. ran at a leisurely
pace. Last 15 min. at a pace similar to what you want to run half marathon on.
70 min. total DAY 4 (eg Sunday) Stay clear. 0 min total WEEK 9 DAY 1 (e.g.
Tuesday) 10 min.
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