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frr_5k_02.yaml
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id: frr_5k_02
name: 'Faster Road Racing: 5K Schedule 2'
description: '"5K Schedule 2: 45 to 55 Miles (71-88 km) per Week" from "Faster Road
Racing: 5K to Half Marathon" by Pete D. Pfitzinger and Philip Latter. "This schedule
is for runners who have been training 40 to 50 miles per week. If you have been
running fewer than 40 miles per week, follow the base-training schedule in chapter
8 for building up to 45 miles per week before attempting this schedule, which starts
at 45 miles per week and gradually builds up to 55 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: 5K
schedule:
- workouts:
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: Lactate threshold {8:13}
description: |-
Lactate threshold {8:13}
3 × 8 min LT intervals
(jog 3 min recovery)
distance: 8.0
- title: Endurance {9:14}
distance: 9.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
6 × 12 sec uphill followed by
8 × 100 m strides
distance: 7.0
- title: Endurance {10:16}
distance: 10.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: "VO₂max {9:14}"
description: |-
"VO₂max {9:14}"
6 × 3 min uphill @ 3K-5K race effort
(jog downhill recovery)
distance: 9.0
- title: Endurance {9:14}
distance: 9.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {7:11}
description: |-
General aerobic + speed {7:11}
6 × 12 sec uphill followed by
8 × 100 m strides
distance: 7.0
- title: Endurance {10:16}
distance: 10.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: Lactate threshold {9:14}
description: |-
Lactate threshold {9:14}
10 min LT interval
(jog 3 min recovery)
10 min LT interval
(jog 3 min recovery)
8 min LT interval
distance: 9.0
- title: Endurance {9:14}
distance: 9.0
- title: Recovery {5:8}
distance: 5.0
- title: Speed {8:13}
description: |-
Speed {8:13}
2 sets of 4 × 300 m @ 800 m to mile race pace
(jog 300 m recovery and 4 min between sets)
distance: 8.0
- title: Endurance {10:16}
distance: 10.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: General aerobic {8:13}
distance: 8.0
- title: Speed {8:13}
description: |-
Speed {8:13}
2 sets of 5 × 200 m @ 800 m to mile race pace
(jog 200 m recovery and 4 min between sets)
distance: 8.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic {8:13}
distance: 8.0
- title: Endurance {9:14}
distance: 9.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: "VO₂max {9:14}"
description: |-
"VO₂max {9:14}"
5 × 1,000 m @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 9.0
- title: Endurance {9:14}
distance: 9.0
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
6 × 12 sec uphill followed by
8 × 100 m strides
distance: 8.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: Lactate threshold {9:14}
description: |-
Lactate threshold {9:14}
20 min tempo run
distance: 9.0
- title: Endurance {9:14}
distance: 9.0
- title: Recovery {6:10}
distance: 6.0
- title: "VO₂max {8:13}"
description: |-
"VO₂max {8:13}"
8 × 600 m @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 8.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: "VO₂max {9:14}"
description: |-
"VO₂max {9:14}"
4 × 1,000 m
2 × 800 m
All intervals @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 9.0
- title: Endurance {10:16}
distance: 10.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 6 × 100 m strides
(jog 3 min between sets)
distance: 9.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 5 × 150 m strides
(jog 250 m recovery and 4 min between sets)
distance: 9.0
- title: General aerobic {8:13}
distance: 8.0
- title: Recovery {7:11}
distance: 7.0
- title: Recovery {4:6}
distance: 4.0
- title: 5K tune-up race {9:14}
distance: 9.0
- title: Endurance {9:14}
distance: 9.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: "VO₂max {10:16}"
description: |-
"VO₂max {10:16}"
2 sets of (1,200 m, 800 m, 800 m)
All intervals @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 10.0
- title: Endurance {10:16}
distance: 10.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 6 × 100 m strides
(jog 3 min between sets)
distance: 9.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Rest or cross-training
- title: General aerobic + speed {9:14}
description: |-
General aerobic + speed {9:14}
2 sets of 5 × 150 m strides
(jog 250 m recovery and 4 min between sets)
distance: 9.0
- title: General aerobic {8:13}
distance: 8.0
- title: Recovery {7:11}
distance: 7.0
- title: Recovery {4:6}
distance: 4.0
- title: 5K tune-up race or 3K time trial {9:14}
distance: 9.0
- title: Endurance {9:14}
distance: 9.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
distance: 5.0
- title: "VO₂max {9:14}"
description: |-
"VO₂max {9:14}"
5 × 1,000 m @ 3K-5K race pace
(jog 50-90% interval time recovery)
distance: 9.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {6:10}
description: |-
General aerobic + speed {6:10}
"8 × 100 m strides"
distance: 6.0
- title: General aerobic {8:13}
distance: 8.0
- workouts:
- title: Race pace + speed {7:11}
description: |-
Race pace + speed {7:11}
4 × 100 m strides
800 m @ 5K race pace
distance: 7.0
- title: General aerobic {6:10}
distance: 6.0
- title: Recovery {5:8}
distance: 5.0
- title: Rest
- title: Recovery {4:6}
description: |-
Recovery {4:6}
"4 × 100 m strides"
distance: 4.0
- title: 5K goal race {9:14}
distance: 9.0
- title: Recovery {5:8}
distance: 5.0
- workouts:
- title: Rest or cross-training
- title: Recovery {5:8}
distance: 5.0
- title: Recovery {6:10}
distance: 6.0
- title: Recovery {6:10}
distance: 6.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {8:13}
description: |-
General aerobic + speed {8:13}
"8 × 100 m strides"
distance: 8.0
- title: General aerobic {9:14}
distance: 9.0