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picture1_Santa Cruz 10 Week Training Plan 2017 1


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File: Santa Cruz 10 Week Training Plan 2017 1
10 week half marathon training plan wk mon tues wed thur fri sat sun time mileage easy paced strength easy paced 3 hrs run training and or hill run rest ...

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                                             10 Week Half Marathon 
                                                                      Training Plan
              Wk Mon                     Tues                     Wed                      Thur                Fri            Sat                      Sun                      Time &
                                                                                                                                                                              Mileage
                                     easy paced                strength                                                   easy paced
                                                                                                    **                                                          ***              3 hrs
                              *           run              training and/or               hill run            rest*                                  long run
                       rest                                                                                                     run
                1                      35 minutes                                        40 minutes                          35 minutes                 7 miles                18 miles
                                                            cross training
                                     easy paced                strength                  hill run**                       easy paced
                                                                                                                                                                ***         3 hrs 10 min
                              *           run              training and/or               Include 5x2               *                                long run
                2       rest                                                           minute pickups.       rest               run                     8 miles
                                       35 minutes           cross training                                                   35 minutes                                        19 miles
                                                                                          40 minutes
                                     easy paced                strength                                                   easy paced
                                                                                                    **                                                          ***         3 hrs 30 min
                              *                            training and/or               hill run                                                   long run
                3       rest              run                                             40 minutes          rest              run                     9 miles                20 miles
                                       40 minutes           cross training                                                   40 minutes
                                                                                                    ****
                                                                                      Paced run
                                                                                    Include 1x10 minutes, 
                                                               strength                1x8 minutes, 1x6 
                                     easy paced                                       minutes at an effort                 easy paced                           ***         2 hrs 55 min
                              *                            training and/or                                          *                               long run
                4      rest               run                                         just slightly harder   rest               run                     5 miles               17.5 miles
                                       40 minutes           cross training            than your predicted                    40 minutes
                                                                                      half marathon race 
                                                                                            effort.
                                                                                         45 minutes! 
                                     easy paced                strength                                                   easy paced
                                                                                                    **                                                          ***         3 hrs 45 min
                              *           run              training and/or              hill run             rest*                                  long run
                5       rest                                                             45 minutes                             run                    10 miles
                                       40 minutes           cross training                                                   40 minutes                                      24.5 miles
                                                                                                    ****
                                                               strength               paceD run                           easy paced
                                     easy paced                                          Main part of                                                           ***         4 hrs 5 min
                              *                            training and/or            the run: 20 sec on/    rest*              run                 long run
                6       rest              run                                                                                                          11 miles
                                       45  minutes          cross training           40 off. Run relaxed!                    45 minutes                                      24.5 miles
                                                                                         45 minutes
              Wk Mon                   Tues                    Wed                     Thur              Fri            Sat                     Sun                   Time &
                                                                                                                                                                     Mileage
                                                            strength
                                   easy paced                                                  **                   easy paced                          ***        4 hrs 20 min
                                                                                    hill run                 *                              long run
                            *                           training and/or                                rest
               7 rest                   run                                          50 minutes                          run                   12 miles               26 miles
                                     45 minutes          cross training                                               45 minutes
                                   easy paced               strength                           *****                easy paced
                                                                                 track run                                                  long run***            3 hrs 10 min
                             *                          training and/or                                       *
               8       rest             run                                          40 minutes        rest              run                    8 miles
                                     35 minutes          cross training                                               35 minutes                                      19 miles
                                   easy paced               strength                                                easy paced
                                                                                    hill run**                                              long run***            2 hrs 35 min
                             *                          training and/or                                       *
               9       rest             run                                          35 minutes        rest              run                    6 miles
                                     30 minutes          cross training                                               30 minutes                                     15.5 miles
                                                                                                                    easy paced
                                                                                   easy paced                            run
                                   easy paced               strength                    run                     Easy paced run with two                               1.25 hrs
                            *                           training and/or         Include 6x30 seconds          *    or three x1 minute 
              10      rest              run                                     at goal race pace with  rest      pickups at goal race   race day!                    7.5 miles
                                     30 minutes          cross training             1 minute off.               pace/effort with very easy                             + race
                                                                                     30 minutes                    paced running in 
                                                                                                                 between. 15 minutes.
                                                                                    Important Notes
                           • Distance is an estimate and based on 10 minute mile pace average.
                           • rest*
                                Plan to stay active on at least one of your rest days each week. Consider a low intensity yoga session or an easy bike ride.
                           • hill run**
                                Find a gently rolling course, first & last mile as a warm up & cool down. Shorten your stride but maintain running  cadence on hills. Run relaxed!
                           • long run***
                                Middle part of run at projected race effort, first & last miles  as an easy warm up/cool down. Continue to practice your hydration & nutrition  plan on your long runs.
                           • paceD run****
                                Find a flat or gently rolling course, or a track, first & last mile as warm up & cool down.  Maintain cadence and run relaxed!  
                           • track run*****
                                Either on a track or flat course, run first & last mile as an easy paced warm up & cool down. Inclue Yasso 800’s - include a set of 6-8x800 hitting your goal race pac.
                                Run relaxed & cool down sufficiently between each 800. 
             DISCLAIMER
             The information contained in the Beginner and Intermediate Santa Cruz Half Marathon training guides (hereinafter, the “Training Guides”) is intended to be general in nature and may not be appropriate for everyone.  
             The information contained in these Training Guides is comprised of the thoughts and opinions of solely the author, and you acknowledge that neither IRONMAN, Inc. and its affiliates, nor any of their respective 
             representatives (collectively the, “IRONMAN Parties”) is responsible for the information in these Training Guides, including any error or omission in connection therewith.  None of the IRONMAN Parties accepts any 
             responsibility whatsoever for any misrepresentation by the author with respect to the information contained in these Training Guides, and each IRONMAN Party expressly disclaims any and all liability and responsibility to 
             any person, whether a reader of the Training Guides or not, in respect of any and all claims, losses, damages, liabilities, expenses, either direct or consequential (collectively, “Losses”) arising out of or in relation to the use 
             or reliance, whether wholly or partially, upon any information contained or referenced in the Training Guides.
             The information contained in these Training Guides is not a replacement for professional medical advice.  Please consult with your physician before commencing any physical activity, diet, or exercise program referenced 
             or described in the Training Guides. If you choose to follow the Training Guides without consulting your physician or other applicable healthcare provider, you are doing so at your own risk.   No IRONMAN Party may be 
             relied on as a licensed medical care provider, and no IRONMAN Party represents to have expertise in diagnosing, examining, or treating medical conditions or any kind, or in determining the effect of any specific exercise 
             on a medical condition. You acknowledge that when relying on any information in the Training Guides, there is the possibility of physical injury, disability, and even death, as well as damage or destruction of property. By 
             using the Training Guides, you agree that you do so at your own risk, are voluntarily participating in this activities, assume all risk of injury to yourself, and agree to release and discharge the IRONMAN Parties from any 
             and all claims or causes of action, known or unknown, arising out of any participation in or use of the Training Guides.  You further agree to indemnify, defend, and hold harmless each of the IRONMAN Parties from and 
             against any and all Losses arising out of or related to your use of the Training Guides.
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...Week half marathon training plan wk mon tues wed thur fri sat sun time mileage easy paced strength hrs run and or hill rest long minutes miles cross min include x minute pickups at an effort just slightly harder than your predicted race main part of the sec on off relaxed track with two seconds three goal pace day very...

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