Cdr Training Plan
This document was uploaded by user and they confirmed that they have the permission to share it. If you are author or own the copyright of this book, please report to us by using this DMCA report form. Report DMCA
Overview
Download & View Cdr Training Plan as PDF for free.
More details
- Words: 441
- Pages: 1
10-Week Training Plan for the Charleston Distance Run (09/05/09) Wk Date
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Miles
1
6/28 Long Run 7/4 Dist: 10 mi @12:00
Rest
Easy Run Dist: 5 mi @11:30
Cross Train/Strength/ Core
Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 9:50; Cool
5k Race! Goal: 27:30
Cross Train/Strength/ Core
24 miles
2
7/5 Easy Run 7/11 Dist: 5 mi @11:55
Rest
Hill Run Dist: 5 mi @11:20
Cross Train/Strength/ Core
Easy Run Dist: 4 mi @11:25
Easy Run Dist: 4 mi @11:25
Cross Train/Strength/ Core
18 miles
3
7/12 Long Run 7/18 Dist: 10 mi @11:55
Rest
Hill Run Dist: 5 mi @11:15
Cross Train/Strength/ Core
Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 9:45; Cool
Easy Run Dist: 4 mi @11:25
Cross Train/Strength/ Core
26 miles
4
7/19 Long Run 7/25 Dist: 11mi @11:45
Rest
Hill Run Dist: 5 mi @11:10
Easy Run Dist: 3 mi @11:20/ Strength/Core
Speedwork Dist: 8 mi, inc Warm; 4x1600 in 9:15 w/800 jogs; Cool
Steady State Dist: 3 mi @10:00
Cross Train/Strength/ Core
30 miles
5
7/26 Long Run 8/1 Dist: 12 mi @11:45
Rest
Hill Run Dist: 5 mi @11:00
Easy Run Dist: 2 mi @11:20/ Strength/Core
Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 9:40; Cool
Rest
10k Race! Goal: 59 min
32 miles
6
8/2 8/8
Easy Run Dist: 6 mi @11:35
Rest
Easy Run Dist: 6 mi @10:50
Cross Train/Strength/ Core
Easy Run Dist: 5 mi @10:57
Steady State Dist: 5 mi @10:00
Cross Train/Strength/ Core
22 miles
7
8/9 Long Run 8/15 Dist: 12 mi @11:35
Rest
Hill Run Dist: 5 mi @10:40
Easy Run Dist: 4 mi @11:10/ Strength/Core
Tempo Run Dist: 9 mi, inc Warm; 7 mi @ 9:35; Cool
Steady State Dist: 3 mi @10:00
Cross Train/Strength/ Core
33 miles
8
8/16 Long Run 8/22 Dist: 13 mi @11:25
Rest
Hill Run Dist: 5 mi @10:30
Easy Run Dist: 3 mi @11:10/ Strength/Core
Speedwork Dist: 10 mi, inc Warm; 5x1600 in 9:05 w/800 jogs; Cool
Steady State Dist: 3 mi @10:00
Cross Train/Strength/ Core
34 miles
9
8/23 Long Run 8/29 Dist: 14 mi @11:25
Rest
Hill Run Dist: 5 mi @10:20
Easy Run Dist: 4 mi @11:00/ Strength/Core
Tempo Run Dist: 10 mi, inc Warm; 8 mi @ 9:30; Cool
Steady State Dist: 4 mi @10:00
Cross Train/Strength/ Core
37 miles
10
8/30 9/5
Easy Run Easy Run Dist: 3 mi Dist: 3 mi @11:25 @11:25
Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 10:30; Cool
Rest
Rest
Race Day Dist: 15 miles @10:00 Time: 2:30
24 miles
Rest / XT
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Miles
1
6/28 Long Run 7/4 Dist: 10 mi @12:00
Rest
Easy Run Dist: 5 mi @11:30
Cross Train/Strength/ Core
Tempo Run Dist: 6 mi, inc Warm; 4 mi @ 9:50; Cool
5k Race! Goal: 27:30
Cross Train/Strength/ Core
24 miles
2
7/5 Easy Run 7/11 Dist: 5 mi @11:55
Rest
Hill Run Dist: 5 mi @11:20
Cross Train/Strength/ Core
Easy Run Dist: 4 mi @11:25
Easy Run Dist: 4 mi @11:25
Cross Train/Strength/ Core
18 miles
3
7/12 Long Run 7/18 Dist: 10 mi @11:55
Rest
Hill Run Dist: 5 mi @11:15
Cross Train/Strength/ Core
Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 9:45; Cool
Easy Run Dist: 4 mi @11:25
Cross Train/Strength/ Core
26 miles
4
7/19 Long Run 7/25 Dist: 11mi @11:45
Rest
Hill Run Dist: 5 mi @11:10
Easy Run Dist: 3 mi @11:20/ Strength/Core
Speedwork Dist: 8 mi, inc Warm; 4x1600 in 9:15 w/800 jogs; Cool
Steady State Dist: 3 mi @10:00
Cross Train/Strength/ Core
30 miles
5
7/26 Long Run 8/1 Dist: 12 mi @11:45
Rest
Hill Run Dist: 5 mi @11:00
Easy Run Dist: 2 mi @11:20/ Strength/Core
Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 9:40; Cool
Rest
10k Race! Goal: 59 min
32 miles
6
8/2 8/8
Easy Run Dist: 6 mi @11:35
Rest
Easy Run Dist: 6 mi @10:50
Cross Train/Strength/ Core
Easy Run Dist: 5 mi @10:57
Steady State Dist: 5 mi @10:00
Cross Train/Strength/ Core
22 miles
7
8/9 Long Run 8/15 Dist: 12 mi @11:35
Rest
Hill Run Dist: 5 mi @10:40
Easy Run Dist: 4 mi @11:10/ Strength/Core
Tempo Run Dist: 9 mi, inc Warm; 7 mi @ 9:35; Cool
Steady State Dist: 3 mi @10:00
Cross Train/Strength/ Core
33 miles
8
8/16 Long Run 8/22 Dist: 13 mi @11:25
Rest
Hill Run Dist: 5 mi @10:30
Easy Run Dist: 3 mi @11:10/ Strength/Core
Speedwork Dist: 10 mi, inc Warm; 5x1600 in 9:05 w/800 jogs; Cool
Steady State Dist: 3 mi @10:00
Cross Train/Strength/ Core
34 miles
9
8/23 Long Run 8/29 Dist: 14 mi @11:25
Rest
Hill Run Dist: 5 mi @10:20
Easy Run Dist: 4 mi @11:00/ Strength/Core
Tempo Run Dist: 10 mi, inc Warm; 8 mi @ 9:30; Cool
Steady State Dist: 4 mi @10:00
Cross Train/Strength/ Core
37 miles
10
8/30 9/5
Easy Run Easy Run Dist: 3 mi Dist: 3 mi @11:25 @11:25
Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 10:30; Cool
Rest
Rest
Race Day Dist: 15 miles @10:00 Time: 2:30
24 miles
Rest / XT
Related Documents
Cdr Training Plan
May 2020 7
Training Plan
November 2019 18
Cdr 2
May 2020 10
1 Plan Training Session
August 2019 14
Fm 2007 Training Plan
November 2019 23