-
Notifications
You must be signed in to change notification settings - Fork 31
/
Copy pathpfitz_half_12_84.yaml
265 lines (265 loc) · 7 KB
/
pfitz_half_12_84.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
id: pfitz_half_12_84
name: 'Pfitzinger/Latter: 61 to 84 Miles per Week, 12-week schedule'
description: '"61 to 84 Miles per Week, 12-week schedule" from "Faster Road Racing:
5K to Half Marathon" by Pete Pfitzinger and Philip Latter'
units: mi
source: https://www.amazon.com/Faster-Road-Racing-Half-Marathon/dp/1450470459
type: Half Marathon
schedule:
- workouts:
- title: Rest or cross-training
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {10:16}
description: |-
16 min LT interval (jog 4 min recovery)
13 min LT interval
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
2 sets of 6 x 100 m strides (jog 3 min between sets)
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: Lactate threshold {11:18}
description: |-
18 min LT interval (jog 4 min recovery)
16 min LT interval
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {10:16}
description: |-
6 x 12 sec uphill followed by 8 x 100 m strides
distance: 10.0
- title: Endurance {15:24}
distance: 15.0
- workouts:
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
description: |-
20 min LT interval (jog 4 min recovery)
18 min LT interval
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
6 x 12 sec uphill followed by 8 x 100 m strides
distance: 9.0
- title: Progression long run {16:26}
description: |-
Increase effort steadily throughout run, last {2:3} @ LT pace
distance: 16.0
- workouts:
- title: Recovery {4:6}
distance: 4.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {10:16}
distance: 10.0
- title: Endurance {12:19}
distance: 12.0
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic + speed {9:14}
description: |-
2 sets of 6 x 150 m strides (jog 250 m recovery and 4 min between sets)
distance: 9.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic {10:16}
distance: 10.0
- title: Lactate threshold {11:18}
description: |-
24 min LT interval (jog 4 min recovery)
18 min LT interval
distance: 11.0
- title: Endurance {13:21}
distance: 13.0
- title: 2 recovery runs
description: |-
{4:6}
{4:6}
distance: 8.0
- title: General aerobic + speed {10:16}
description: |-
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 10.0
- title: Progression long run {16:26}
description: |-
Increase effort steadily throughout run, last {3:5} @ LT pace
distance: 16.0
- workouts:
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic {10:16}
distance: 10.0
- title: VO₂max {12:19}
description: |-
6 x 1,200 m @ 3k-5k race pace (jog 50-90% interval time recovery)
distance: 12.0
- title: Endurance {13:21}
distance: 13.0
- title: 2 recovery runs
description: |-
{5:8}
{4:6}
distance: 9.0
- title: General aerobic + speed {10:16}
description: |-
8 x 12 sec uphill followed by 8 x 100 m strides
distance: 10.0
- title: Endurance {17:27}
distance: 17.0
- workouts:
- title: Recovery {6:10}
distance: 6.0
- title: General aerobic {11:18}
distance: 11.0
- title: Lactate threshold {12:19}
description: |-
44 min change-of-pace tempo run:
4 min fast, 4 min steady, followed by 6 x (2 min fast, 4 min steady)
distance: 12.0
- title: Endurance {14:23}
distance: 14.0
- title: 2 recovery runs
description: |-
{6:10}
{4:6}
distance: 10.0
- title: General aerobic + speed {10:16}
description: |-
10 x 100 m strides
distance: 10.0
- title: Progression long run {17:27}
description: |-
Increase effort steadily throughout run, last {3:5} @ LT pace
distance: 17.0
- workouts:
- title: 2 recovery runs
description: |-
{6:10}
{5:8}
distance: 11.0
- title: General aerobic + speed {11:18}
description: |-
2 sets of 5 X 150 m strides (jog 250 m between intervals and 4 min between sets)
distance: 11.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
description: |-
4 X 100 m strides
distance: 5.0
- title: 8K-10K tune-up race {12:19}
distance: 12.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: 2 recovery runs
description: |-
{5:8}
{4:6}
distance: 9.0
- title: General aerobic {11:18}
distance: 11.0
- title: Endurance {12:19}
distance: 12.0
- title: VO₂max {12:19}
description: |-
2 x 1,600 m, 2 x 1,200 m, 2 x 1,000 m
All intervals @ 3K-5K race pace (jog 50-90% interval recovery time)
distance: 12.0
- title: 2 recovery runs
description: |-
{6:10}
{5:8}
distance: 11.0
- title: General aerobic {11:18}
distance: 11.0
- title: Endurance {18:29}
distance: 18.0
- workouts:
- title: 2 recovery runs
description: |-
{6:10}
{5:8}
distance: 11.0
- title: General aerobic + speed {11:18}
description: |-
2 sets of 5 X 150 m strides (jog 250 m recovery and 4 min between sets)
distance: 11.0
- title: General aerobic {9:14}
distance: 9.0
- title: General aerobic {7:11}
distance: 7.0
- title: Recovery {5:8}
description: |-
4 X 100 m strides
distance: 5.0
- title: 8K-10K tune-up race {12:19}
distance: 12.0
- title: Endurance {13:21}
distance: 13.0
- workouts:
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic {8:13}
distance: 8.0
- title: Recovery {7:11}
distance: 7.0
- title: VO₂max {10:16}
description: |-
3 X 1,200 m
3 X 800 m
All intervals @ 3K-5K race pace (jog 50-90% interval recovery time)
distance: 10.0
- title: Recovery {5:8}
distance: 5.0
- title: General aerobic + speed {9:14}
description: |-
2 sets of 6 x 100 m strides (jog 3 min between sets)
distance: 9.0
- title: Endurance {12:19}
distance: 12.0
- workouts:
- title: Recovery {5:8}
distance: 5.0
- title: Race pace + speed {9:14}
description: |-
6 X 100 m strides
{2:3} @ half marathon race pace
distance: 9.0
- title: Recovery {7:11}
distance: 7.0
- title: Recovery {6:10}
distance: 6.0
- title: Rest
- title: Recovery {4:6}
description: |-
4 X 100 m strides
distance: 4.0
- title: Half marathon goal race {17:27}
distance: 17.0