Danielesque Trail Half
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Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
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OFF |
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Swim |
|
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30 |
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30 |
|
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1.0 hrs |
|
Bike |
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120 |
|
2.0 hrs |
|
Run |
|
45ez |
60 |
90-120E |
45ez |
60 |
120T |
7-7.5hrs |
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Weight |
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Yoga/ab |
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OFF |
|
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|
Swim |
|
|
30 |
|
30 |
|
|
1.0 hrs |
|
Bike |
|
|
|
|
|
120 |
|
2.0 hrs |
|
Run |
|
45ez |
60 |
90-120E |
45ez |
60 |
120T |
7-7.5hrs |
|
Weight |
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Yoga/ab |
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OFF |
|
|
|
|
|
|
|
|
Swim |
|
|
30 |
|
30 |
|
|
1.0 hrs |
|
Bike |
|
|
|
|
|
120 |
|
2.0 hrs |
|
Run |
|
45ez |
60 |
90E |
45ez |
60 |
75T |
6.25hrs |
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Weight |
Yoga/ab |
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Colour Key:
Recovery / Key Workout / Race or Testing
| This is the basic week training plan that will – hopefully – get me through the Danielesque Trail half marathon in relatively decent shape. The half marathon is actually a little longer than a standard half at 13.8 miles over some pretty killer terrain. I’ve been told doubling my road half mary time is a good goal. Yikes. In the next few weeks I’ll be doing a little recon training on the course, but I what I know of it so far is that it’s all stair-steps with one helluva lot of elevation. Have a look at the profile... http://www.pmimage.com/daniel/ele_profile.gif ... yes, that’s elevation in feet along the left hand side. |
NOTES:
Monday: Day off, focus on yoga stretching and core work
Tuesday: Easy pace run, flat terrain
Wednesday: Moderate pace run, flat to rolling terrain
Optional easy swimThursday: Key endurance run, easy pace, flat to rolling terrain
Friday: Easy pace run, flat terrain
Optional easy swimSaturday: Moderate run, flat to rolling terrain
Optional easy ride – for fun!Sunday: Key strength run, challenging hilly terrain
* Aug 27 & Sept 11 10K trail races in place of long hill runs