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frr_15k_10m_01.yaml
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id: frr_15k10m_01
name: 'Faster Road Racing: 15k and 10 Miles Schedule 1'
description: '"This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. This schedule starts at 31 miles per week and gradually builds up to 45 miles with three weeks to go before your goal race. The training then tapers so you are fit and refreshed for race day."'
units: mi
source: https://www.amazon.com/Faster-Road-Racing-Half-Marathon/dp/1450470459
type: 15k/10m
schedule:
# 11wtg 1
- workouts:
- title: Rest or cross-training
- title: General aerobic + Speed {6:10}
description: |-
General aerobic + Speed {6:10}
8 x 100 m strides
distance: 6.0
- title: Endurance {8:13}
distance: 8.0
- title: Rest or cross-training
- title: Lactate Threshold {7:11}
description: |-
Lactate Threshold {7:11}
2 x 12 min LT intervals (jog 4 min recovery)
distance: 7.0
- title: Rest or cross-training
- title: Endurance {10:16}
distance: 10.0
# 10wtg 2
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
6 x 12 sec uphill followed by 6 x 100 m strides
distance: 7.0
- title: Endurance {8:13}
distance: 8.0
- title: Rest or cross-training
- title: Lactate threshold {8:13}
distance: 8.0
description: |-
Lactate threshold {8:13}
16 min LT interval (jog 4 min recovery)
12 min LT interval
- title: Rest or cross-training
- title: Endurance {10:16}
distance: 10.0
# 9wtg 3
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
6 x 12 sec uphill followed by 6 x 100 m strides
distance: 8.0
- title: Endurance {9:14}
distance: 9.0
- title: Rest or cross-training
- title: Lactate threshold {8:13}
description: |-
Lactate threshold {8:13}
2 x 16 min LT intervals (jog 4 min recovery)
distance: 8.0
- title: Rest or cross-training
- title: Endurance {11:16}
distance: 11.0
#8wtg 4
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
2 sets of 5 x 150 m strides (jog 250 m recovery and 4 min between sets)
distance: 8.0
- title: General aerobic {7:11}
distance: 7.0
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
#7wtg 5
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
10 × 100 m strides
distance: 7.0
- title: Endurance {9:14}
distance: 9.0
- title: Rest or cross-training
- title: Lactate threshold {8:13}
description: |-
Lactate threshold {8:13}
16 min LT interval (log 4 min recovery)
12 min LT interval (log 4 min recovery)
8 min LT interval
distance: 8.0
- title: Recovery {4:6}
distance: 4.0
- title: Endurance {11:18}
distance: 11.0
#6wtg 6
- workouts:
- title: Rest or cross-training
- title: VO₂max {8:13}
description: |-
VO₂max {8:13}
5 x 1,000 m @ 3K-5K race pace (jog 50-90% interval time recovery)
distance: 8.0
- title: Endurance {9:14}
distance: 9.0
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 8.0
- title: Recovery {5:8}
distance: 5.0
- title: Progression long run {11:18}
description: |-
Progression long run {11:18}
Increase effort steadily throughout run, last 3 miles (5 km) @ LT pace
distance: 11.0
# 5wtg 7
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
6 x 12 sec uphill, followed by 6 x 100 m strides
distance: 8.0
- title: Endurance {10:16}
distance: 10.0
- title: Rest or cross-training
- title: Lactate threshold {9:14}
description: |-
Lactate threshold {9:14}
36 min tempo run
distance: 9.0
- title: Recovery {4:6}
distance: 4.0
- title: Endurance {12:19}
distance: 12.0
#4wtg 8
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
2 sets of 4 x 150 m strides (jog 250 m recovery and 4 min between sets)
distance: 7.0
- title: General aerobic {7:11}
distance: 7.0
- title: Rest
- title: Recovery {3:5}
distance: 3.0
- title: 8K-10K tune-up race {10:16}
distance: 10.0
- title: Endurance {9:14}
distance: 9.0
#3 wtg 9
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 8.0
- title: Endurance {11:18}
distance: 11.0
- title: Rest or cross-training
- title: VO₂max {9:14}
description: |-
VO₂max {9:14}
5 × 1,200m @ 3K-5K race pace (jog 50-90% interval time recovery)
distance: 9.0
- title: Recovery {4:6}
distance: 4.0
- title: Endurance {13:21}
distance: 13.0
#2 wtg 10
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
2 sets of 4 x 150 m strides (jog 250 m recovery and 4 min between sets)
distance: 8.0
- title: General aerobic {7:11}
distance: 7.0
- title: Rest
- title: Recovery {3:5}
distance: 3.0
- title: 8K-10K tune-up race {10:16}
distance: 10.0
- title: Endurance {9:14}
distance: 9.0
#1wtg 11
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {6:10}
description: |-
General aerobic + speed {6:10}
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 6.0
- title: Recovery {5:8}
distance: 5.0
- title: Rest or cross-training
- title: VO₂max {8:13}
description: |-
VO₂max {8:13}
2 × 1,200 m
2 × 1,000 m
1 × 800 m
All intervals @ 3K-5K race pace (jog 50-90% interval time recovery)
distance: 8.0
- title: Recovery {3:5}
distance: 3.0
- title: Endurance {9:14}
distance: 9.0
#race week wtg 12
- workouts:
- title: Rest or cross-training
- title: Race pace + speed {7:11}
description: |-
Race pace + speed {7:11}
4 × 100 m strides
2 miles @ 15K or 10-mile race pace
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: Recovery {4:6}
distance: 4.0
- title: Rest
- title: Recovery {3:5}
description: |-
Recovery {3:5}
4 × 100 m strides
distance: 3.0
- title: 15k or 10-mile goal race {13:21}
distance: 13.0