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Add multiple distances plans from FRR (#127)
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@compor
compor authored Dec 6, 2024
1 parent a322227 commit 0518419
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{
"id": "frr_multiple_distances_01",
"name": "Faster Road Racing: Multiple Distances (5K to Half-Marathon) Schedule 1",
"description": "\"This schedule is for runners who have been training 25 to 35 miles per week. If you have been running fewer than 25 miles per week, follow the base-training schedule in chapter 8 for building up to 30 miles per week before attempting this schedule. This schedule starts at 30 miles per week and gradually builds up to 42 miles with three weeks to go before your key race.\"",
"units": "mi",
"source": "https://www.amazon.com/Faster-Road-Racing-Half-Marathon/dp/1450470459",
"type": "Multiple Distances",
"schedule": [
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic + Speed {6:10}",
"description": "General aerobic + Speed {6:10}\n6 x 12 sec uphill followed by 6 x 100m strides",
"distance": 6.0
},
{
"title": "Endurance {8:13}",
"distance": 8.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Lactate threshold {7:11}",
"description": "Lactate threshold {7:11}\n3 x 9 min LT intervals (jog 3 min recovery)",
"distance": 7.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Endurance {9:14}",
"distance": 9.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic + Speed {6:10}",
"description": "General aerobic + Speed {6:10}\n2 sets of 4 x 200m @ 800m to mile race pace\n(jog 200m recovery and 4 min between sets)",
"distance": 6.0
},
{
"title": "Endurance {8:13}",
"distance": 8.0
},
{
"title": "Rest or cross-training"
},
{
"title": "VO2max {8:13}",
"description": "VO2max {8:13}\n12 min LT interval (jog 4 min recovery)\n10 min LT interval (jog 4 min recovery)\n8 min LT interval",
"distance": 8.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Endurance {10:16}",
"distance": 10.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic + Speed {6:10}",
"description": "General aerobic + Speed {6:10}\n6 x 12 sec uphill followed by 6 x 100m strides",
"distance": 6.0
},
{
"title": "Endurance {9:14}",
"distance": 9.0
},
{
"title": "Rest or cross-training"
},
{
"title": "VO2max {8:13}",
"description": "VO2max {8:13}\n6 x 3 min uphill @ 3K-5K race effort (jog downhill recovery)",
"distance": 8.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Endurance {11:18}",
"distance": 11.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "Speed {7:11}",
"description": "2 sets of 4 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)",
"distance": 7.0
},
{
"title": "General aerobic {7:11}",
"distance": 7.0
},
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic {7:11}",
"distance": 7.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Endurance {9:14}",
"distance": 9.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "VO2max {8:13}",
"description": "5 x 1000m @ 3K-5K race pace (jog 50-90% interval time recovery)",
"distance": 8.0
},
{
"title": "Endurance {9:14}",
"distance": 9.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Lactate threshold {8:13}",
"description": "15 min LT interval (jog 4 min recovery)\n11 min LT interval (jog 4 min recovery)\n8 min LT interval",
"distance": 8.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Endurance {11:18}",
"distance": 11.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "VO2max {8:13}",
"description": "3 x 1200 m\n3 x 800 m\nAll intervals @ 3K-5K race pace (jog 50-90% interval time recovery)",
"distance": 8.0
},
{
"title": "Endurance {9:14}",
"distance": 9.0
},
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic + Speed {7:11}",
"description": "2 sets of 6 x 100 m strides (job 3 min between sets)",
"distance": 7.0
},
{
"title": "Recovery {3:5}",
"distance": 3.0
},
{
"title": "Progression long run {12:19}",
"description": "Increase effort steadily throughout run, last 3 miles (5K) @ LT pace",
"distance": 12.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "Endurance {9:14}",
"distance": 9.0
},
{
"title": "General aerobic + speed {7:11}",
"description": "8 x 100 m strides",
"distance": 7.0
},
{
"title": "Lactate threshold {9:14}",
"description": "30 min tempo run",
"distance": 9.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Recovery {4:6}",
"distance": 4.0
},
{
"title": "Endurance {13:21}",
"distance": 13.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic + speed {8:13}",
"description": "2 sets of 4 x 150 m strides (jog 250 m recovery and 4 min between sets)",
"distance": 8.0
},
{
"title": "General aerobic {7:11}",
"distance": 7.0
},
{
"title": "Rest"
},
{
"title": "Recovery {4:6}",
"distance": 4.0
},
{
"title": "5K-10K tune-up race {8:13}",
"distance": 8.0
},
{
"title": "Endurance {9:14}",
"distance": 9.0
}
]
},
{
"workouts": [
{
"title": "Rest or cross-training"
},
{
"title": "General aerobic + speed {8:13}",
"description": "8 x 100 m strides",
"distance": 8.0
},
{
"title": "General aerobic {7:11}",
"distance": 7.0
},
{
"title": "Recovery {4:6}",
"distance": 4.0
},
{
"title": "VO2max {8:13}",
"description": "3 x 1000 m\n6 x 600 m\nAll intervals @ 3K-5K race pace (job 50-90% interval time recovery)",
"distance": 8.0
},
{
"title": "Rest or cross-training"
},
{
"title": "Recovery {4:6}",
"distance": 4.0
},
{
"title": "Endurance {9:14}",
"distance": 9.0
}
]
},
{
"workouts": [
{
"title": "Race pace + speed {6:10}",
"description": "4 x 100 m strides\n15% of race distance @ race pace",
"distance": 6.0
},
{
"title": "Recovery {4:6}",
"distance": 4.0
},
{
"title": "Recovery {4:6}",
"distance": 4.0
},
{
"title": "Rest"
},
{
"title": "Recovery {3:5}",
"description": "4 x 100 m strides",
"distance": 3.0
},
{
"title": "Key race",
"description": "Volume varies depending on race distance"
},
{
"title": "Recovery {5:8}",
"distance": 5.0
}
]
}
]
}
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