-
Notifications
You must be signed in to change notification settings - Fork 26
/
Copy pathhigdon_nov_half1.yaml
157 lines (157 loc) · 3.62 KB
/
higdon_nov_half1.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
id: higdon_nov_half1
name: 'Hal Higdon: Half Marathon Novice 1'
description: 'Hal Higdon: Half Marathon Novice 1: "The Novice 1 program is designed for
beginning runners who want to prepare for their first 13.1-mile race.
If 13.1 is more than enough race mileage with no desires to go 26.2
(at least for now), you have discovered one of our most gentle training
programs. If you can handle the 3-to-4-mile runs prescribed in Week 1,
this program will get you ready to run 13.1 week at the end of 12 weeks."
(more details at the link below)'
units: mi
source: https://www.halhigdon.com/training-programs/half-marathon-training/novice-1-half-marathon/
type: Half Marathon
schedule:
- workouts: # week 1
- title: Rest
- title: '{3:4.8} run'
distance: 3.0
- title: '{2:3.2} run'
distance: 2.0
- title: '{3:4.8} run'
distance: 3.0
- title: Rest
- title: 30 min cross
- title: '{4:6.4} run'
distance: 4.0
- workouts: # week 2
- title: Rest
- title: '{3:4.8} run'
distance: 3.0
- title: '{2:3.2} run'
distance: 2.0
- title: '{3:4.8} run'
distance: 3.0
- title: Rest
- title: 30 min cross
- title: '{4:6.4} run'
distance: 4.0
- workouts: # week 3
- title: Rest
- title: '{3.5:5.6} run'
distance: 3.5
- title: '{2:3.2} run'
distance: 2.0
- title: '{3.5:5.6} run'
distance: 3.5
- title: Rest
- title: 40 min cross
- title: '{5:8.0} run'
distance: 5.0
- workouts: # week 4
- title: Rest
- title: '{3.5:5.6} run'
distance: 3.5
- title: '{2:3.2} run'
distance: 2.0
- title: '{3.5:5.6} run'
distance: 3.5
- title: Rest
- title: 40 min cross
- title: '{5:8.0} run'
distance: 5.0
- workouts: # week 5
- title: Rest
- title: '{4:6.4} run'
distance: 4.0
- title: '{2:3.2} run'
distance: 2.0
- title: '{4:6.4} run'
distance: 4.0
- title: Rest
- title: 40 min cross
- title: '{6:9.6} run'
distance: 6.0
- workouts: # week 6
- title: Rest
- title: '{4:6.4} run'
distance: 4.0
- title: '{2:3.2} run'
distance: 2.0
- title: '{4:6.4} run'
distance: 4.0
- title: Rest or Easy Run
- title: Rest
- title: 5-K Race
distance: 3.1
- workouts: # week 7
- title: Rest
- title: '{4.5:7.2} run'
distance: 4.5
- title: '{3:4.8} run'
distance: 3.0
- title: '{4.5:7.2} run'
distance: 4.5
- title: Rest
- title: 50 min cross
- title: '{7:11.2} run'
distance: 7.0
- workouts: # week 8
- title: Rest
- title: '{4.5:7.2} run'
distance: 4.5
- title: '{3:4.8} run'
distance: 3.0
- title: '{4.5:7.2} run'
distance: 4.5
- title: Rest
- title: 50 min cross
- title: '{8:12.8} run'
distance: 8.0
- workouts: # week 9
- title: Rest
- title: '{5:8.0} run'
distance: 5.0
- title: '{3:4.8} run'
distance: 3.0
- title: '{5:8.0} run'
distance: 5.0
- title: Rest or Easy Run
- title: Rest
- title: 10-K Race
distance: 6.2
- workouts: # week 10
- title: Rest
- title: '{5:8.0} run'
distance: 5.0
- title: '{3:4.8} run'
distance: 3.0
- title: '{5:8.0} run'
distance: 5.0
- title: Rest
- title: 60 min cross
- title: '{9:14.4} run'
distance: 9.0
- workouts: # week 11
- title: Rest
- title: '{5:8.0} run'
distance: 5.0
- title: '{3:4.8} run'
distance: 3.0
- title: '{5:8.0} run'
distance: 5.0
- title: Rest
- title: 60 min cross
- title: '{10:16} run'
distance: 10.0
- workouts: # week 12
- title: Rest
- title: '{4:6.4} run'
distance: 4.0
- title: '{3:4.6} run'
distance: 3.0
- title: '{2:3.2} run'
distance: 2.0
- title: Rest
- title: Rest
- title: Half Marathon ({13.1:21.1})
distance: 13.1