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  • TNT Jan Spring 2011

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    This document outlines a 9-week training plan with weekly runs and cross training sessions. The plan includes 3 levels of training - Beginner, Intermediate, and Advanced - with runs of increasing distances and intensities each week. Rest days are included weekly to allow for recovery. The plan aims to build endurance and speed through easy runs, hill training, and track workouts, in preparation for 5K and 10 mile races. Definitions are provided for terms like easy pace, strides, cross training, and strength training. Contact information is listed for the Brooklyn coaching staff for any questions.

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    This document outlines a 9-week training plan with weekly runs and cross training sessions. The plan includes 3 levels of training - Beginner, Intermediate, and Advanced - with runs of increasing distances and intensities each week. Rest days are included weekly to allow for recovery. The plan aims to build endurance and speed through easy runs, hill training, and track workouts, in preparation for 5K and 10 mile races. Definitions are provided for terms like easy pace, strides, cross training, and strength training. Contact information is listed for the Brooklyn coaching staff for any questions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    15 views1 page

    TNT Jan Spring 2011

    Uploaded by

    tntjim
    This document outlines a 9-week training plan with weekly runs and cross training sessions. The plan includes 3 levels of training - Beginner, Intermediate, and Advanced - with runs of increasing distances and intensities each week. Rest days are included weekly to allow for recovery. The plan aims to build endurance and speed through easy runs, hill training, and track workouts, in preparation for 5K and 10 mile races. Definitions are provided for terms like easy pace, strides, cross training, and strength training. Contact information is listed for the Brooklyn coaching staff for any questions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    of 1

    Brooklyn TNT January 2011

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday Definitions


    1 2
    Group Traininng Session EZ Pace - pace at which you
    Week 4

    Beg Easy 30 minutes Beg 4 miles can hold a normal


    Int Easy 4-5/or Off Int 5 Miles conversation.
    Adv Easy 5-6/or Off Adv 5 Miles
    Strides - increase in effort for
    3 4 5 6 7 8 9 a short duration of time - 30
    Group Traininng Session Group Traininng Session seconds max
    Cross Train 30-45 30-40 minutes of 30-40 minutes EZ
    Week 5

    Beg REST Beg Effort Beg Beg Beg REST Beg Fred Lebow 5 Miler Beg REST - this means just that.
    minutes Easy Pace Run Pace
    Give you body a time to
    Int REST Int Effort Int 4 Miles EZ Pace Int 4 Miles EZ Pace Int REST Int Fred Lebow 5 Miler Int 5 Miles recover from the weekend.
    6 Miles Easy Pace
    Adv REST Adv Effort Adv 5-6 Miles EZ Pace Adv with 5 strides (warm Adv REST Adv Fred Lebow 5 Miler Adv 5 Miles
    Cross Training - anything
    up for 2 miles; then
    other than running: cycling,
    10 11 12 13 14 15 16 swimming, yoga, boot camp
    Group Traininng Session Group Traininng Session
    Cross Train 30-45 40 minutes of Easy Strength Training - no need
    Beg REST Beg Effort 2 Beg Beg Beg REST Beg 6 Miles EZ Pace Beg 3 Miles
    Week 6

    minutes Pace Run for large weights, just simple


    Cross Train 30-45
    Int REST Int Effort 2 Int Int 4-5 Miles EZ Pace Int REST Int 7-8 Miles EZ Pace Int 5 Miles squats, lunges, planks, push
    minutes
    Cross Train 30-45 up will do. 3 Sets of 5-10
    Adv REST Adv Effort 2 Adv Adv 4 miles Easy Adv REST Adv 8-9 Miles EZ Pace Adv 5 Miles reps will do.
    minutes

    17 18 19 20 21 22 23
    Group Traininng Session Group Traininng Session
    Sitar Wensley 5K Cross Train 30-45 40 minutes of Easy
    Beg REST Beg Beg Beg Beg REST Beg 7 miles EZ Pace Beg 4 Miles
    Week 7

    Challenge minutes Pace Run


    Sitar Wensley 5K Cross Train 45 4-5 miles Easy
    Int REST Int Int Int Pace Int REST Int 8-9 Miles EZ Pace Int 5 Miles
    Challenge Minutes
    Sitar Wensley 5K 6 Miles Easy Pace
    Adv REST Adv Adv 5-6 Miles EZ Pace Adv with 5 strides (warm Adv REST Adv 9-10 Miles EZ Pace Adv 5 Miles
    Challenge
    up for 2 miles; then
    Brooklyn Coaching Staff
    24 25 26 27 28 29 30
    Group Traininng Session Group Traininng Session
    Jim Purvis tntjim@gmail.com
    Cross Train 30-45 40 minutes of Easy
    Week 8

    Beg REST Beg HILL TRAINING Beg Beg REST Beg 8 Miles EZ Pace Beg 5 Miles
    minutes Pace Run
    Cross Train 45 4-5 miles Easy Jasmine Graham
    Int REST Int HILL TRAINING Int Int Pace REST Int 10 Miles EZ Pace Int 5 Miles
    Minutes pace4success@gmail.com
    4-5 miles Easy
    Adv REST Adv HILL TRAINING Adv REST Adv Pace REST Adv 11-12 Miles EZ Pace Adv 5 Miles
    Amy Sitar
    31 Notes: aksitar@gmail.com
    Beg REST
    Week 9

    Christy Wensley
    Int REST christywensley@gmail.com

    Adv REST

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