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Miler mile
10-20 minute warm up, 4 Cherry Cherry Tree 10 just simple squats,
Int REST REST Int HILL TRAINING
HILL TRAINING Int 3-4 MILES EASY 3-4 MILES EASY Int miles at Tempo Pace, 10- Int 4 miles 5 miles Int Rest Rest Int Tree 10 Miler plus 2 Brooklyn Coaching
lunges, planks, pushStaff
up
20 minute cool down Miler miles
Tempo Run -10-15 minute Cherry Cherry Tree 10
will do. 3 Sets of 5-10
Adv REST REST Adv HILL TRAINING
HILL TRAINING Adv 5 miles 5 miles Adv warm up, 5 miles at Tempo, Adv 4 miles 5 miles Adv Rest Rest Adv Tree 10 Miler plus 3 Jim Purvis
reps will do.
10-15 minute cool down Miler miles tntjim@gmail.com
Beg REST REST Beg Beg 3 Miles 4 miles Beg Beg REST REST Beg8-10 Miles
2:15-2:30 timed run
Beg 4 MILES 5 Miles
Week 12
Beg REST REST Beg Beg Beg Beg REST REST Beg Beg
Int REST REST Int Int Int Int REST REST Int Int
Adv REST REST Adv Adv Adv Adv REST REST Adv Adv
Brooklyn TNT January 2011
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Definitions
1 2
Group Traininng Session EZ Pace - pace at
Week 4
Strides - increase
3 4 5 6 7 8 9
in effort for a short
Group Traininng Session Group Traininng Session duration of time -
30-40 minutes 30 seconds max
Cross Train 30-40 minutes
Week 5
Beg REST Beg Effort Beg Beg of Easy Pace Beg REST Beg Fred Lebow 5 Miler Beg
30-45 minutes EZ Pace
Run
6 Miles Easy Pace
REST - this means
4 Miles EZ 4 Miles EZ(warm
Int REST Int Effort Int Int with 5 strides Int REST Int Fred Lebow 5 Miler Int 5 Miles just that. Give you
Pace Pace
up for 2 miles; then
do five strides. A body a time to
Adv REST Adv Effort Adv Adv stride is 20-30 Adv REST Adv Fred Lebow 5 Miler Adv 5 Miles
5-6 Miles EZ Pace seconds of fast recover from the
pace running, with weekend.
an equal amount of
10 11 12 13 rest) 14 15 16
Group Traininng Session Group Traininng Session Cross Training -
Cross Train 40 minutes of anything other
Beg REST Beg Effort 2 Beg Beg Beg REST Beg 6 Miles EZ Pace
Beg 3 Miles
Week 6
Beg REST Beg HILL TRAINING Beg Beg REST Beg 8 Miles EZ Pace
Beg 5 Miles Jim Purvis
30-45 minutes Easy Pace Run
tntjim@gmail.com
Cross Train 45
Int REST Int HILL TRAINING Int Int REST Int 10 Miles EZ Pace
Int 5 Miles
Minutes 4-5 miles Easy Pace
Jasmine Graham
Adv REST Adv HILL TRAINING Adv REST Adv REST Adv 11-12 Miles EZ Pace
Adv 5 Miles pace4success@gmail.
4-5 miles Easy Pace
com
31 Notes:
aksitar@gmail.com
Int REST
Christy Wensley
Adv REST christywensley@gmail
.com
Brooklyn TNT December 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 2 3 4 5 Definitions
Group Traininng Session 12:00 8:30
Beg 30 Minutes Beg 30 Minutes 5 7 EZ Pace - pace at
30-35 minutes which you can hold
Int 30 Minutes Int 5 7
EZ Pace a normal
40-45 Min or 5
miles which
conversation.
Adv 6-7 miles Adv 10.5-11 11-12 '
ever comes
first Strides - increase
20.5-21 25-26
in effort for a short
6 7 8 9 10 11 12 duration of time -
Group Traininng Session Group Traininng Session 30 seconds max
Cross
Beg REST Beg Counting StepsBeg Train/Strength Beg 30 Minutes EZ Pace
Beg REST Beg 30 Minutes Beg 30 Minutes
REST - this means
Week 1
Counting Train
Cross
30-35 minutes just that. Give you
Int REST Int Steps & 400m Int Train/Strength Int 30-40 Min EZ Pace
Int REST Int 4-5 miles Int
30 Minute EZ Pace body a time to
Repeats Train 40-45 Min or 5
Counting Warm Up- recover from the
45 Minutes miles which
Adv REST Adv Steps & 400m Adv followed by Adv Adv REST Adv 8 Miles Adv weekend.
with 5 strides ever comes
Repeats Strength
first
Training
Cross Training -
13 14 15 16 17 18 19 anything other
Group Traininng Session
Cross
Group Traininng Session than running:
Beg REST Beg Arm Swing - Hi-Lo
Beg Train/Strength Beg 30 Minutes EZ Pace
Beg REST Beg The 3.3 - one loop
Beg 30 Minutes cycling, swimming,
yoga, boot camp
Week 2
Train
Cross
30-35 minutes
Int REST Int 3x 800M RepeatInt Train/Strength Int 35-45 Min EZ Pace
Int REST Int 6 Miles Int
30 Minute EZ Pace
Train 40-45 Min or 5 Strength Training -
Warm Up-
45 Minutes miles which no need for large
Adv REST Adv 4x800m RepeatAdv followed by Adv Adv REST Adv 7-8 miles Adv
with 5 strides ever comes weights, just
Strength
first simple squats,
Training
Brooklyn
lunges, Coaching
planks,
20 21 22 23 24 25 26 Staff up will do. 3
push
Group Traininng Session Group Traininng Session
Cross Sets of 5-10 reps
30-35 minutes Jim do.
Purvis
Beg REST Beg Train/Strength Beg
Beg Cross Training Beg 30 Minutes EZ Pace REST Beg 4 miles or RESTBeg will
EZ Pace
Week 3
Amy Sitar
27 28 29 30 31
akstiar@gmail.com
Group Traininng Session REST
Cross
Week 4
Beg REST Beg EFFORT Beg Train/Strength Beg 30 Minutes EZ PaceOR FIND A Christy Wensley
Train
Cross christywensley@gma
Int REST Int EFFORT Int Train/Strength Int 35-45 Min EZ Pace
MIDNIGHT RUN il.com
Train
1 mile EZ, 2
45 Minutes
Adv REST Adv EFFORT/Time Trial
Adv mile Tempo, 1 Adv Tomorrow we run!
with 5 strides
mile EZ
Notes: