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frr_15k_10m_03.yaml
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id: frr_15k10m_03
name: 'Faster Road Racing: 15k and 10 Miles Schedule 3'
description: '"This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, you should follow the schedule for building up to 60 miles per week in chapter 8 before attempting this schedule. This schedule starts at 61 miles per week and gradually builds up to 80 miles with three weeks to go before you 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 {10:16}
distance: 10.0
- title: Lactate threshold {10:16}
description: |-
Lactate threshold {10:16}
16 min LT interval (jog 4 min recovery)
12 min LT interval
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 6 x 100 m strides
(jog 3 min between sets)
distance: 9.0
- title: Endurance {14:23}
distance: 14.0
# 10wtg 2
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
description: |-
Lactate threshold {11:18}
18 min LT interval (jog 4 min recovery)
14 min LT interval
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
6 x 12 sec uphill followed by
8 x 100 m strides
distance: 9.0
- title: Endurance {15:24}
distance: 15.0
# 9wtg 3
- workouts:
- title: Recovery {4:6}
distance: 4
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
distance: 11.0
description: |-
Lactate threshold {11:18}
2 x 18 min LT intervals (jog 4 min recovery)
- title: Endurance {13:21}
distance: 13.0
- title: Recovery {6:10}
distance: 6
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
6 x 12 sec uphill followed by
8 x 100m strides
distance: 9.0
- title: Endurance {15:24}
distance: 15.0
#8wtg 4
- workouts:
- title: Recovery {4:6}
distance: 4
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {10:16}
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {6:10}
distance: 6
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 6 x 150 m strides
(jog 250 m recovery and 4 min between sets)
distance: 9.0
- title: Endurance {13:21}
distance: 13.0
#7wtg 5
- workouts:
- title: Recovery {5:8}
distance: 5
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
description: |-
Lactate threshold {11:18}
18 min LT interval (jog 4 min recovery)
12 min LT interval (jog 4 min recovery)
10 min LT interval
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
- title: 2 recovery runs {8:12}
description: |-
{4:6}
{4:6}
distance: 8.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 6 x 150 m strides
(jog 3 min between sets)
distance: 9.0
- title: Endurance {16:26}
distance: 16.0
#6wtg 6
- workouts:
- title: Recovery {5:8}
distance: 5
- title: General aerobic {10:16}
distance: 10.0
- title: VO₂max {11:18}
description: |-
VO₂max {11:18}
3 x 1,200 m, 3 x 1,000 m
All intervals @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
- title: 2 recovery runs {9:14}
description: |-
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {10:16}
description: |-
General aerobic + speed {10:16}
2 sets of 6 x 100 m strides
(jog 3 min between sets)
distance: 10.0
- title: Progression long run {16:26}
description: |-
Progression long run {16:26}
Increase effort steadily throughout run, last {3:5} @ LT pace
distance: 16.0
# 5wtg 7
- workouts:
- title: Recovery {6:10}
distance: 6
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
description: |-
Lactate threshold {11:18}
38 min change-of-pace temp run:
4 min fast, 4 min steady, followed by 5 x 2 min fast, 4 min steady
distance: 11.0
- title: Endurance {14:23}
distance: 14.0
- title: 2 recovery runs {9:14}
description: |-
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {10:16}
description: |-
General aerobic + speed {10:16}
6 x 12 sec uphill followed by 8 x 100 m strides
distance: 10.0
- title: Endurance {16:26}
distance: 16.0
#4wtg 8
- workouts:
- title: 2 recovery runs {9:14}
description: |-
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {11:18}
description: |-
General aerobic + speed {11:18}
2 sets of 5 x 150 m strides (jog 250 m between intervals and 4 min between sets)
distance: 11.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: 8K or 10K tune-up race {11:18}
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
#3 wtg 9
- workouts:
- title: Recovery {7:11}
distance: 7
- title: General aerobic {11:18}
distance: 11.0
- title: Endurance {12:19}
distance: 12.0
- title: VO₂max {11:18}
description: |-
VO₂max {11:18}
1 x 1,600 m, 2 × 1,200 m
2 x 1,000 m, 1 × 800 m
All intervals @ 3K-5K race pace (jog 50-90% interval time recovery)
distance: 11.0
- title: 2 recovery runs {11:18}
description: |-
{6:10}
{5:8}
distance: 11
- title: General aerobic + speed {11:18}
description: |-
General aerobic + speed {11:18}
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 11.0
- title: Endurance {17:27}
distance: 17.0
#2 wtg 10
- workouts:
- title: 2 recovery runs {9:14}
description: |-
{5:8}
{4:6}
distance: 9
- title: General aerobic + speed {11:18}
description: |-
General aerobic + speed {11:18}
2 sets of 5 x 150 m strides (jog 250 m recovery and 4 min between sets)
distance: 11.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: 8K or 10K tune-up race {11:18}
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
#1wtg 11
- workouts:
- title: Recovery {5:8}
distance: 5
- title: General aerobic {8:13}
distance: 8
- title: Recovery {7:11}
distance: 7.0
- title: VO₂max {10:16}
description: |-
VO₂max {10:16}
2 × 1,200 m, 2 x 1,000 m
2 × 800 m
All intervals @ 3K-5K race pace (jog 50-90% interval time recovery)
distance: 10.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 9.0
- title: Endurance {12:19}
distance: 12
#race week wtg 12
- workouts:
- title: Recovery {5:8}
distance: 5
- title: Race pace + speed {9:14}
description: |-
Race pace + speed {9:14}
6 × 100 m strides
{2:3} @ 15K or 10-mile race pace
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {6:10}
distance: 6.0
- title: Rest
- title: Recovery {4:6}
description: |-
Recovery {4:6}
4 × 100 m strides
distance: 4.0
- title: 15k or 10-mile goal race {15:24}
distance: 15.0