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higdon_int_half2.yaml
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id: higdon_int_half2
name: 'Hal Higdon: Half Marathon Intermediate 2'
description: 'Hal Higdon: Half Marathon Intermediate 2: "The main difference between Half Marathon Intermediate 1 and Intermediate 2 is that this program (Intermediate 2) features one day of speedwork. Intermediate 1 & 2 exist parallel to one another in different universes, like the Earth 1 and Earth 2 of comic book lingo. Mondays are for cross training, starting at 30 minutes, peaking at 1 hour in Week 11, one week out from your half marathon race. Tuesdays and Thursdays are easy days: 3-5 miles. In between on Wednesdays, you do speedwork, alternating tempo runs with interval training on the track. Fridays are rest days leading to some pace running on Saturdays and long runs on Sundays, starting at 5 miles, peaking at 12 miles one week before the half marathon. Half Intermediate 2, make no mistake, is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performance." (more details at the link below)'
units: mi
source: https://www.halhigdon.com/training-programs/half-marathon-training/intermediate-2-half-marathon/
type: Half Marathon
schedule:
- workouts: # Week 1
- title: 30 min cross
- distance: 3.0
title: '{3.0:4.8} run'
- title: "5 x 400 5-K pace"
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 3.0
title: '{3.0:4.8} run'
- distance: 5.0
title: '{5.0:8.0} run'
- workouts: # Week 2
- title: 30 min cross
- distance: 3.0
title: '{3.0:4.8} run'
- title: 30 min tempo
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 3.0
title: '{3.0:4.8} pace'
- distance: 6.0
title: '{6.0:9.7} run'
- workouts: # Week 3
- title: 40 min cross
- distance: 3.5
title: '{3.5:5.6} run'
- title: "6 x 400 5-K pace"
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- title: Rest
- distance: 3.1
title: "5-K Race"
- workouts: # Week 4
- title: 40 min cross
- distance: 3.5
title: '{3.5:5.6} run'
- title: 35 min tempo
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 3.0
title: '{3.0:4.8} run'
- distance: 7.0
title: '{7.0:11.3} run'
- workouts: # Week 5
- title: 40 min cross
- distance: 4.0
title: '{4.0:6.4} run'
- title: "7 x 400 5-K pace"
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 3.0
title: '{3.0:4.8} pace'
- distance: 8.0
title: '{8.0:12.9} run'
- workouts: # Week 6
- title: 50 min cross
- distance: 4.0
title: '{4.0:6.4} run'
- title: 40 min tempo
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest or easy run
- title: Rest
- distance: 6.2
title: "10-K Race"
- workouts: # Week 7
- title: Rest
- distance: 4.5
title: '{4.5:7.2} run'
- title: "8 x 400 5-K pace"
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 4.0
title: '{4.0:6.4} pace'
- distance: 9.0
title: '{9.0:14.5} run'
- workouts: # Week 8
- title: 50 min cross
- distance: 4.5
title: '{4.5:7.2} run'
- title: 40 min tempo
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 5.0
title: '{5.0:8.0} pace'
- distance: 10.0
title: '{10.0:16.1} run'
- workouts: # Week 9
- title: 60 min cross
- distance: 5.0
title: '{5.0:8.0} run'
- title: "9 x 400 5-K pace"
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest or easy run
- title: Rest
- distance: 9.3
title: "15-K Race"
- workouts: # Week 10
- title: Rest
- distance: 5.0
title: '{5.0:8.0} run'
- title: 45 min tempo
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 5.0
title: '{5.0:8.0} pace'
- distance: 11.0
title: '{11.0:17.7} run'
- workouts: # Week 11
- title: 60 min cross
- distance: 5.0
title: '{5.0:8.0} run'
- title: "10 x 400 5-K pace"
- distance: 3.0
title: '{3.0:4.8} run'
- title: Rest
- distance: 3.0
title: '{3.0:4.8} pace'
- distance: 12.0
title: '{12.0:19.3} run'
- workouts: # Week 12
- title: Rest
- distance: 4.0
title: '{4.0:6.4} run'
- title: 30 min tempo
- distance: 2.0
title: '{2.0:3.2} run'
- title: Rest
- title: Rest
- distance: 13.1
title: Half Marathon