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frr_bt_03.yaml
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id: frr_bt_03
name: 'Faster Road Racing: Base Building Schedule 3'
description: '"Base Training 3: Building up to 60 Miles (97 km) per Week" from "Faster Road
Racing: 5K to Half Marathon" by Pete D. Pfitzinger and Philip Latter."'
units: mi
source: https://www.amazon.com/Faster-Road-Racing-Half-Marathon/dp/1450470459
type: Base
schedule:
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: General aerobic {4:6}
distance: 4.0
- title: Endurance {9:14}
distance: 9.0
- title: Rest or cross-training
- title: General aerobic {6:10}
distance: 6.0
- title: Endurance {11:18}
distance: 11.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: General aerobic {4:6}
distance: 4.0
- title: Endurance {10:16}
distance: 10.0
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: Endurance {12:19}
distance: 12.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: General aerobic {4:6}
distance: 4.0
- title: Endurance {10:16}
distance: 10.0
- title: Rest or cross-training
- title: General aerobic {7:11}
distance: 7.0
- title: Endurance {12:19}
distance: 12.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {8:13}
distance: 8.0
- title: General aerobic {4:6}
distance: 4.0
- title: Endurance {10:16}
distance: 10.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {7} w/ 8 x 100 m strides {7:11}
description: |-
General aerobic + speed {7} w/ 8 x 100 m strides {7:11}
distance: 7.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {5:8}
distance: 5.0
- title: Endurance {11:18}
distance: 11.0
- title: Recovery {4:6}
distance: 4.0
- title: Lactate threshold {7:11}
description: |-
Lactate threshold {7:11}
20 min tempo run
distance: 7.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {5:8}
distance: 5.0
- title: Endurance {11:18}
distance: 11.0
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic + speed {7} w/ 8 x 100 m strides {7:11}
description: |-
General aerobic + speed {7} w/ 8 x 100 m strides {7:11}
distance: 7.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: General aerobic {5:8}
distance: 5.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {4:6}
distance: 4.0
- title: Lactate threshold {8:13}
description: |-
Lactate threshold {8:13}
22 min tempo run
distance: 8.0
- title: Endurance {14:23}
distance: 14.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: General aerobic {6:10}
distance: 6.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic + speed {9} w/ 10 x 100 m strides {9:14}
description: |-
General aerobic + speed {9} w/ 10 x 100 m strides {9:14}
distance: 9.0
- title: Endurance {14:23}
distance: 14.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: General aerobic {6:10}
distance: 6.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {5:8}
distance: 5.0
- title: Lactate threshold {9:14}
description: |-
Lactate threshold {9:14}
24 min tempo run
distance: 9.0
- title: Endurance {14:23}
distance: 14.0
- workouts:
- title: Rest or cross-training
- title: General aerobic {11:18}
distance: 11.0
- title: General aerobic {7:11}
distance: 7.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {10} w/ 10 x 100 m strides {10:16}
description: |-
General aerobic + speed {10} w/ 10 x 100 m strides {10:16}
distance: 10.0
- title: Endurance {14:23}
distance: 14.0