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Schedule Training Advance

Schedule Training Advance

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Published by: Michael Andrew Kukuchka on Oct 04, 2011
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10/04/2011

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LA ROADRUNNERS TRAINING SCHEDULE - ADVANCED

WEEK 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF 30 Mins. Aerobic 30 Mins. Aerobic 40 Mins. Aerobic 30 Mins. Aerobic 40 Mins. Aerobic 40 Mins. Aerobic 40 Mins. Aerobic 30 Mins. Aerobic 40 Mins. Aerobic 50 Mins. Aerobic 50 Mins. Aerobic 30 Mins. Aerobic 60 Mins. M.R.P. 60 Mins. M.R.P. 60 Mins. M.R.P. 40 Mins. M.R.P. 1:00 M.R.P. 1:00 M.R.P. 1:00 M.R.P. 30 Mins. M.R.P. 1:15 M.R.P. 1:15 M.R.P. 1:30 Aero 45 Mins. M.R.P. 1:30 M.R.P. 30 Mins. M.R.P. 30 Mins. M.R.P. 50 Mins. Aerobic 55 Mins. Aerobic 1:00 Aerobic 30 Mins. Aerobic 1:00 Aerobic 1:05 Aerobic 1:10 Aerobic 30 Mins. Aerobic 1:15 Aerobic 1:20 Aerobic 1:30 Aerobic 30 Mins. Aerobic 1:30 M.R.P. 1:30 M.R.P. 1:45 M.R.P. 1:00 M.R.P.
4 x 6:30@ AT off 3:30 4 x 7:00@ AT off 3:00 4 x 7:30@ AT off 2:30

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY Kick-Off

SUNDAY

DATE 10-Sep

TIME 8:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM 7:00AM

Notes

30 Mins. Aerobic 30 Mins. Aerobic 40 Mins. Aerobic 30 Mins. Aerobic 40 Mins. Aerobic 45 Mins. Aerobic 50 Mins. Aerobic 30 Mins. Aerobic 50 Mins. Aerobic 50 Mins. Aerobic 50 Mins. Aerobic 30 Mins. Aerobic 15A 20T 15A 15A 20T 15A 15A 20T 15A 5A 20T 5A 20A 20T 20A 20A 20T 120A 20A 20 T 20 A 5A 20T 5A 28A 20T 28A 28A 20T 28A 10A 20 T 10 A 12A 20T 12A 12A 20T 12A 5A 20T 5A 10 Mins Tempo

DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF DAY OFF

8 Miles 9 Miles 10 Miles 6 Miles 12 Miles 13 Miles 13 Miles 9 Miles 15 Miles 16 Miles 17 Miles 11 Miles 19 Miles 20 Miles 12 Miles 12 Miles 20 Miles 12 Miles 20 Miles 13 Miles M.R.P
5 X Dodger Stadium

Strength Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 30 Mins & X Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 40 Mins & X Train 45 Mins & X Train 45 Mins & X Train 30 Mins & X Train 45 Mins M.R.P. 45 Mins M.R.P. 45 Mins M.R.P. 30 Mins M.R.P. 45 Mins M.R.P. 45 Mins M.R.P. 60 Mins M.R.P. 30 Mins Aero 6 Miles M.R.P. 30 Mins. M.R.P. RACE DAY!!!

17-Sep 24-Sep 1-Oct 8-Oct 15-Oct 22-Oct 29-Oct 5-Nov 12-Nov 19-Nov 26-Nov 3-Dec 10-Dec 17-Dec 24-Dec 31-Dec 7-Jan 14-Jan 21-Jan 28-Jan 4-Feb 11-Feb 18-Feb 25-Feb 3-Mar 10-Mar 17-Mar

Cut back week

Cut back week

Cut back week
16X 300 M@ TRACK Tues or Wed. 1 X only 12X 400m @ TRACK- Tues or Wed 1X only 10 X 500 M@ TRACK Tues or Wed. 1 X only

Cut back week Track-Tues or Wed. Once only Track- Tues or Wed Once only Track-Tues or Wed Once only Track- Tues or Wed Once only Track-Tues or Wed Once only Track- Tues or Wed Once only Track - Tues or Wed Once only Cut back week
Final Build Sat 3 at night jog optional

45 Mins. M.R.P.
4 x 8:00@ AT off 2:00 4 x 9:00@ AT off 1:00 2 x 10:00@ AT off 1:00 2 x 20:00@ AT off 5:00

22 Miles 13 Miles M.R.P. 20 Miles
4 X Dodger Stadium

40 Mins AT 30 Mins. M.R.P. 20 Mins. M.R.P.

8 Miles M.R.P. 10 Mins. M.R.P.

Exponential Taper Go Out Easy & Have FUN!

* 15A 20 T 15 A (15 Minutes Aerobic, 20 Minutes Tempo, 15 Minutes Aerobic) TERMS: Aerobic = Zone Two; an intensity level where you feel as if you could go forever; you can talk without noticeable pauses for breathing; slower than marathon pace; Marathon Race Pace (M.R.P.) = Zone Three; Lactate Threshold (M.R.P.); higher intensity than aerobic. AT = Anaerobic Threshold; Zone Four; higher heart rate; heavier breathing; 5K or 10K level of intensity, 85% of maximum heart rate. X-Train = Anything but running (swim, bike, strength train). Training at different levels of intensity is important to become more efficient in different areas. PROPER EXERCISE & RECOVERY = OPTIMAL PERFORMANCE

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