-
Notifications
You must be signed in to change notification settings - Fork 31
/
Copy pathhansons_beg_mara.yaml
404 lines (404 loc) · 9.78 KB
/
hansons_beg_mara.yaml
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
273
274
275
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
307
308
309
310
311
312
313
314
315
316
317
318
319
320
321
322
323
324
325
326
327
328
329
330
331
332
333
334
335
336
337
338
339
340
341
342
343
344
345
346
347
348
349
350
351
352
353
354
355
356
357
358
359
360
361
362
363
364
365
366
367
368
369
370
371
372
373
374
375
376
377
378
379
380
381
382
383
384
385
386
387
388
389
390
391
392
393
394
395
396
397
398
399
400
401
402
403
404
id: hansons_beg_mara
name: Hansons Beginner
description: "Summary of the Hansons Marathon Method: \"Hansons Marathon Method tosses\
\ out mega-long runs and high-mileage weekends\u2014two old-fashioned running traditions\
\ that often injure and discourage runners. Runners using the Hansons method will\
\ gradually build up to the moderate-high mileage required for marathon success,\
\ spreading those miles more sensibly throughout the week. Running easy days mixed\
\ with precisely paced speed, strength, and tempo workouts, runners will steel their\
\ bodies and minds to run the hardest final miles of the marathon\u2014and finish\
\ strong.\""
units: mi
source: https://hansons-running.com/pages/training-plans
type: Marathon
schedule:
- workouts:
- title: Rest or Cross-Train
- title: '{2} Easy'
distance: 2.0
- title: Rest or Cross-Train
- title: '{3} Easy'
distance: 3.0
- title: Rest or Cross-Train
- title: '{3} Easy'
distance: 3.0
- title: '{4} Easy'
distance: 4.0
- workouts:
- title: Rest or Cross-Train
- title: '{2} Easy'
distance: 2.0
- title: Rest or Cross-Train
- title: '{3} Easy'
distance: 3.0
- title: '{3} Easy'
distance: 3.0
- title: '{3} Easy'
distance: 3.0
- title: '{4} Easy'
distance: 4.0
- workouts:
- title: Rest or Cross-Train
- title: '{4} Easy'
distance: 4.0
- title: Rest or Cross-Train
- title: '{4} Easy'
distance: 4.0
- title: '{4} Easy'
distance: 4.0
- title: '{4} Easy'
distance: 4.0
- title: '{5} Easy'
distance: 5.0
- workouts:
- title: Rest or Cross-Train
- title: '{5} Easy'
distance: 5.0
- title: Rest or Cross-Train
- title: '{3} Easy'
distance: 3.0
- title: '{3} Easy'
distance: 3.0
- title: '{5} Easy'
distance: 5.0
- title: '{4} Easy'
distance: 4.0
- workouts:
- title: Rest or Cross-Train
- title: '{5} Easy'
distance: 5.0
- title: Rest or Cross-Train
- title: '{4} Easy'
distance: 4.0
- title: '{5} Easy'
distance: 5.0
- title: '{4} Easy'
distance: 4.0
- title: '{6} Easy'
distance: 6.0
- workouts:
- title: '{4} Easy'
distance: 4.0
- title: |-
{1.5} Warm Up, 12 x 400m @ 5k-10k Pace w. 400m jog rest, {1.5} Cool Down, ({9})
description: |-
{1.5} Warm Up
12 x 400m @ 5k-10k Pace w. 400m jog rest
{1.5} Cool Down
({9})
distance: 9.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {5} Tempo @ Goal MP, {1} Cool Down, ({7})
description: |-
{1} Warm Up
{5} Tempo @ Goal MP
{1} Cool Down
({7})
distance: 7.0
- title: '{4} Easy'
distance: 4.0
- title: '{8} Easy'
distance: 8.0
- title: '{8} Easy'
distance: 8.0
- workouts:
- title: '{4} Easy'
distance: 4.0
- title: |-
{1.5} Warm Up, 8 x 600m @ 5k-10k Pace w. 400m jog rest, {1.5} Cool Down, ({8})
description: |-
{1.5} Warm Up
8 x 600m @ 5k-10k Pace w. 400m jog rest
{1.5} Cool Down
({8})
distance: 8.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {5} Tempo @ Goal MP, {1} Cool Down, ({7})
description: |-
{1} Warm Up
{5} Tempo @ Goal MP
{1} Cool Down
({7})
distance: 7.0
- title: '{4} Easy'
distance: 4.0
- title: '{6} Easy'
distance: 6.0
- title: '{10} Long Run'
distance: 10.0
- workouts:
- title: '{6} Easy'
distance: 6.0
- title: |-
{1.5} Warm Up, 6 x 800m @ 5k-10k Pace w. 400m jog rest, {1.5} Cool Down, ({8})
description: |-
{1.5} Warm Up
6 x 800m @ 5k-10k Pace w. 400m jog rest
{1.5} Cool Down
({8})
distance: 8.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {5} Tempo @ Goal MP, {1} Cool Down, ({7})
description: |-
{1} Warm Up
{5} Tempo @ Goal MP
{1} Cool Down
({7})
distance: 7.0
- title: '{5} Easy'
distance: 5.0
- title: '{6} Easy'
distance: 6.0
- title: '{10} Long Run'
distance: 10.0
- workouts:
- title: '{5} Easy'
distance: 5.0
- title: |-
{1.5} Warm Up, 5 x 1km @ 5k-10k Pace w. 400m jog rest, {1.5} Cool Down, ({8})
description: |-
{1.5} Warm Up
5 x 1km @ 5k-10k Pace w. 400m jog rest
{1.5} Cool Down
({8})
distance: 8.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {8} Tempo @ Goal MP, {1} Cool Down, ({10})
description: |-
{1} Warm Up
{8} Tempo @ Goal MP
{1} Cool Down
({10})
distance: 10.0
- title: '{6} Easy'
distance: 6.0
- title: '{5} Easy'
distance: 5.0
- title: '{15} Long Run'
distance: 15.0
- workouts:
- title: '{7} Easy'
distance: 7.0
- title: |-
{1.5} Warm Up, 4 x 1200m @ 5k-10k Pace w. 400m jog rest, {1.5} Cool Down, ({8})
description: |-
{1.5} Warm Up
4 x 1200m @ 5k-10k Pace w. 400m jog rest
{1.5} Cool Down
({8})
distance: 8.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {8} Tempo @ Goal MP, {1} Cool Down, ({10})
description: |-
{1} Warm Up
{8} Tempo @ Goal MP
{1} Cool Down
({10})
distance: 10.0
- title: '{5} Easy'
distance: 5.0
- title: '{8} Easy'
distance: 8.0
- title: '{10} Long Run'
distance: 10.0
- workouts:
- title: '{5} Easy'
distance: 5.0
- title: |-
{1.5} Warm Up, 6 x {1} @ MP - 10s w. 400m jog rest, {1.5} Cool Down, ({10.5})
description: |-
{1.5} Warm Up
6 x {1} @ MP - 10s w. 400m jog rest
{1.5} Cool Down
({10.5})
distance: 10.5
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {8} Tempo @ Goal MP, {1} Cool Down, ({10})
description: |-
{1} Warm Up
{8} Tempo @ Goal MP
{1} Cool Down
({10})
distance: 10.0
- title: '{5} Easy'
distance: 5.0
- title: '{8} Easy'
distance: 8.0
- title: '{16} Long Run'
distance: 16.0
- workouts:
- title: '{5} Easy'
distance: 5.0
- title: |-
{1.5} Warm Up, 4 x {1.5} @ MP - 10s w. 800m jog rest, {1.5} Cool Down, ({11})
description: |-
{1.5} Warm Up
4 x {1.5} @ MP - 10s w. 800m jog rest
{1.5} Cool Down
({11})
distance: 11.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {9} Tempo @ Goal MP, {1} Cool Down, ({11})
description: |-
{1} Warm Up
{9} Tempo @ Goal MP
{1} Cool Down
({11})
distance: 11.0
- title: '{5} Easy'
distance: 5.0
- title: '{8} Easy'
distance: 8.0
- title: '{10} Long Run'
distance: 10.0
- workouts:
- title: '{7} Easy'
distance: 7.0
- title: |-
{1.5} Warm Up, 3 x {2} @ MP - 10s w. 800m jog rest, {1.5} Cool Down, ({10.5})
description: |-
{1.5} Warm Up
3 x {2} @ MP - 10s w. 800m jog rest
{1.5} Cool Down
({10.5})
distance: 10.5
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {9} Tempo @ Goal MP, {1} Cool Down, ({11})
description: |-
{1} Warm Up
{9} Tempo @ Goal MP
{1} Cool Down
({11})
distance: 11.0
- title: '{6} Easy'
distance: 6.0
- title: '{6} Easy'
distance: 6.0
- title: '{16} Long Run'
distance: 16.0
- workouts:
- title: '{5} Easy'
distance: 5.0
- title: |-
{1.5} Warm Up, 2 x {3} @ MP - 10s w. {1} jog rest, {1.5} Cool Down, ({10})
description: |-
{1.5} Warm Up
2 x {3} @ MP - 10s w. {1} jog rest
{1.5} Cool Down
({10})
distance: 10.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {9} Tempo @ Goal MP, {1} Cool Down, ({11})
description: |-
{1} Warm Up
{9} Tempo @ Goal MP
{1} Cool Down
({11})
distance: 11.0
- title: '{5} Easy'
distance: 5.0
- title: '{8} Easy'
distance: 8.0
- title: '{10} Long Run'
distance: 10.0
- workouts:
- title: '{7} Easy'
distance: 7.0
- title: |-
{1.5} Warm Up, 3 x {2} @ MP - 10s w. 800m jog rest, {1.5} Cool Down, ({10.5})
description: |-
{1.5} Warm Up
3 x {2} @ MP - 10s w. 800m jog rest
{1.5} Cool Down
({10.5})
distance: 10.5
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {10} Tempo @ Goal MP, {1} Cool Down, ({12})
description: |-
{1} Warm Up
{10} Tempo @ Goal MP
{1} Cool Down
({12})
distance: 12.0
- title: '{6} Easy'
distance: 6.0
- title: '{6} Easy'
distance: 6.0
- title: '{16} Long Run'
distance: 16.0
- workouts:
- title: '{5} Easy'
distance: 5.0
- title: |-
{1.5} Warm Up, 4 x {1.5} @ MP - 10s w. 800m jog rest, {1.5} Cool Down, ({11})
description: |-
{1.5} Warm Up
4 x {1.5} @ MP - 10s w. 800m jog rest
{1.5} Cool Down
({11})
distance: 11.0
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {10} Tempo @ Goal MP, {1} Cool Down, ({12})
description: |-
{1} Warm Up
{10} Tempo @ Goal MP
{1} Cool Down
({12})
distance: 12.0
- title: '{5} Easy'
distance: 5.0
- title: '{8} Easy'
distance: 8.0
- title: '{10} Long Run'
distance: 10.0
- workouts:
- title: '{7} Easy'
distance: 7.0
- title: |-
{1.5} Warm Up, 6 x {1} @ MP - 10s w. 400m jog rest, {1.5} Cool Down, ({10.5})
description: |-
{1.5} Warm Up
6 x {1} @ MP - 10s w. 400m jog rest
{1.5} Cool Down
({10.5})
distance: 10.5
- title: Rest or Cross-Train
- title: |-
{1} Warm Up, {10} Tempo @ Goal MP, {1} Cool Down, ({12})
description: |-
{1} Warm Up
{10} Tempo @ Goal MP
{1} Cool Down
({12})
distance: 12.0
- title: '{6} Easy'
distance: 6.0
- title: '{6} Easy'
distance: 6.0
- title: '{8} Easy'
distance: 8.0
- workouts:
- title: '{5} Easy'
distance: 5.0
- title: '{5} Easy'
distance: 5.0
- title: Rest
- title: '{6} Easy'
distance: 6.0
- title: '{5} Easy'
distance: 5.0
- title: '{3} Easy'
distance: 3.0
- title: Plan Ends
distance: 26.2