diff --git a/public/plans/json/frr_multiple_distances_01.json b/public/plans/json/frr_multiple_distances_01.json new file mode 100644 index 0000000..a6ef7ac --- /dev/null +++ b/public/plans/json/frr_multiple_distances_01.json @@ -0,0 +1,329 @@ +{ + "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 + } + ] + } + ] +} \ No newline at end of file diff --git a/public/plans/json/frr_multiple_distances_02.json b/public/plans/json/frr_multiple_distances_02.json new file mode 100644 index 0000000..16916f9 --- /dev/null +++ b/public/plans/json/frr_multiple_distances_02.json @@ -0,0 +1,339 @@ +{ + "id": "frr_multiple_distances_02", + "name": "Faster Road Racing: Multiple Distances (5K to Half-Marathon) Schedule 2", + "description": "\"This schedule is for runners who have been training 40 to 50 miles per week. If you have been running fewer than 40 miles per week, follow the base-training schedule in chapter 8 for building up to 45 miles per week before attempting this schedule. The schedule starts at 45 miles per week and gradually builds up to 57 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 {7:11}", + "distance": 7.0 + }, + { + "title": "Lactate threshold {8:13}", + "description": "3 x 10 min LT intervals (jog 3 min recovery)", + "distance": 8.0 + }, + { + "title": "Endurance {9:14}", + "distance": 9.0 + }, + { + "title": "Recovery {3:5}", + "distance": 3.0 + }, + { + "title": "General aerobic + speed {7:11}", + "description": "6 x 12 sec uphill followed by 8 x 100m strides", + "distance": 7.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "Lactate threshold {9:14}", + "description": "14 min LT interval (jog 4 min recovery)\n11 min LT interval (jog 4 min recovery)\n8 min LT interval", + "distance": 9.0 + }, + { + "title": "Endurance {9:14}", + "distance": 9.0 + }, + { + "title": "Recovery {3:5}", + "distance": 3.0 + }, + { + "title": "Speed {7:11}", + "description": "2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)", + "distance": 7.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "VO2max {9:14}", + "description": "7 x 3 min uphill @ 3K-5K race effort (job downhill recovery)", + "distance": 9.0 + }, + { + "title": "Endurance {9:14}", + "distance": 9.0 + }, + { + "title": "Recovery {4:6}", + "distance": 4.0 + }, + { + "title": "General aerobic + speed {8:13}", + "description": "6 x 12 sec uphill followed by 8 x 100m strides", + "distance": 8.0 + }, + { + "title": "Endurance {12:19}", + "distance": 12.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {7:11}", + "distance": 7.0 + }, + { + "title": "General aerobic {9:1j}", + "distance": 9.0 + }, + { + "title": "Speed", + "description": "2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)", + "distance": 7.0 + }, + { + "title": "Recovery {4:6}", + "distance": 4.0 + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "Endurance {10:16}", + "distance": 10.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "VO2max {9:14}", + "description": "6 x 1000m @ 3K-5K race pace (jog 50-90% interval time recovery)", + "distance": 9.0 + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "Endurance {10:16}", + "distance": 10.0 + }, + { + "title": "Recovery {4:6}", + "distance": 4.0 + }, + { + "title": "Lactate threshold {9:14}", + "description": "15 min LT interval (jog 4 min recovery)\n12 min LT interval (jog 4 min recovery)\n9 min LT interval", + "distance": 9.0 + }, + { + "title": "Endurance {12:19}", + "distance": 12.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {9:14}", + "distance": 9.0 + }, + { + "title": "VO2max {10:16}", + "description": "3 x 1200m, 2 x 800m, 2 x 600m\nAll intervals @ 3K-5K race pace (jog 50-90% interval time recovery)", + "distance": 10.0 + }, + { + "title": "Endurance {10:16}", + "distance": 10.0 + }, + { + "title": "Recovery {4:6}", + "distance": 4.0 + }, + { + "title": "General aerobic + speed {8:13}", + "description": "6 x 12 sec uphill followed by 8 x 100m strides", + "distance": 8.0 + }, + { + "title": "Progression long run {13:21}", + "description": "Increase effort steadily throughout run, last 3 miles (5K) @ LT pace", + "distance": 13.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {9:14}", + "distance": 9.0 + }, + { + "title": "Speed {8:13}", + "description": "2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)", + "distance": 8.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + }, + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "Lactate threshold {10:16}", + "description": "33 min tempo run", + "distance": 10.0 + }, + { + "title": "Endurance {14:22}", + "distance": 14.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic + speed {10:16}", + "description": "2 sets of 5 x 150 m strides (jog 250 m recovery and 4 min between sets)", + "distance": 10.0 + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "Recovery {6:10}", + "distance": 6.0 + }, + { + "title": "Recovery {4:6}", + "distance": 4.0 + }, + { + "title": "5K-10K tune-up race {9:14}", + "distance": 9.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {7:11}", + "distance": 7.0 + }, + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "VO2max {9:14}", + "description": "2 x 1200m\n2 x 800m\n2 x 600m\nAll intervals @ 3K-5K race pace (job 50-90% interval time recovery)", + "distance": 9.0 + }, + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "General aerobic + speed {6:10}", + "description": "8 x 100m strides", + "distance": 6.0 + }, + { + "title": "General aerobic {10:16}", + "distance": 10.0 + } + ] + }, + { + "workouts": [ + { + "title": "Race pace + speed {7:11}", + "description": "4 x 100m strides\n15% of race distance @ race pace", + "distance": 7.0 + }, + { + "title": "General aerobic {6:10}", + "distance": 6.0 + }, + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "Rest" + }, + { + "title": "Recovery {4:6}", + "description": "4 x 100 m strides", + "distance": 4.0 + }, + { + "title": "Key race", + "description": "Volume varies depending on race distance" + }, + { + "title": "Recovery {6:10}", + "distance": 6.0 + } + ] + } + ] +} \ No newline at end of file diff --git a/public/plans/json/frr_multiple_distances_03.json b/public/plans/json/frr_multiple_distances_03.json new file mode 100644 index 0000000..e271a57 --- /dev/null +++ b/public/plans/json/frr_multiple_distances_03.json @@ -0,0 +1,355 @@ +{ + "id": "frr_multiple_distances_03", + "name": "Faster Road Racing: Multiple Distances (5K to Half-Marathon) Schedule 3", + "description": "\"This schedule is for runners who have been training 55 to 65 miles per week. If you have been running fewer than 55 miles per week, follow the base-training schedule in chapter 8 for building up to 60 miles per week before attempting this schedule. This schedule starts at 60 miles per week and gradually builds up to 75 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 {10:16}", + "distance": 10.0 + }, + { + "title": "Lactate threshold {10:16}", + "description": "12 min LT interval (jog 4 min recovery)\n10 min LT interval (jog 4 min recovery)\n10 min LT interval", + "distance": 10.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + }, + { + "title": "Recovery {7:11}", + "distance": 7.0 + }, + { + "title": "General aerobic + speed {9:14}", + "description": "6 x 12 sec uphill followed by 8 x 100m strides", + "distance": 9.0 + }, + { + "title": "Endurance {13:21}", + "distance": 13.0 + } + ] + }, + { + "workouts": [ + { + "title": "Rest or cross-training" + }, + { + "title": "General aerobic {10:16}", + "distance": 10.0 + }, + { + "title": "Lactate threshold {11:18}", + "description": "15 min LT interval (jog 4 min recovery)\n12 min LT interval (jog 4 min recovery)\n9 min LT interval", + "distance": 11.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + }, + { + "title": "2 Recovery runs {9:14}", + "description": "5 mi (8K)\n4 mi (6K)", + "distance": 9.0 + }, + { + "title": "Speed {8:13}", + "description": "3 sets of 4 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)", + "distance": 8.0 + }, + { + "title": "Endurance {14:23}", + "distance": 14.0 + } + ] + }, + { + "workouts": [ + { + "title": "Recovery {4:6}", + "distance": 4.0 + }, + { + "title": "General aerobic {10:16}", + "distance": 10.0 + }, + { + "title": "VO2max {10:16}", + "description": "8 x 3 min uphill @ 3K-5K race effort (job downhill recovery)", + "distance": 10.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + }, + { + "title": "2 Recovery runs {8:12}", + "description": "4 mi (6K)\n4 mi (6K)", + "distance": 8.0 + }, + { + "title": "General aerobic + speed {9:14}", + "description": "6 x 12 sec uphill followed by 8 x 100m strides", + "distance": 9.0 + }, + { + "title": "Endurance {14:23}", + "description": "Increase effort steadily throughout the run, last 2 miles (3K) @ LT pace", + "distance": 14.0 + } + ] + }, + { + "workouts": [ + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "General aerobic {9:14}", + "distance": 9.0 + }, + { + "title": "General aerobic {7:11}", + "distance": 7.0 + }, + { + "title": "Endurance {10:16}", + "distance": 10.0 + }, + { + "title": "2 Recovery runs {9:14}", + "description": "5 mi (8K)\n4 mi (6K)", + "distance": 9.0 + }, + { + "title": "Speed {8:13}", + "description": "3 sets of 4 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)", + "distance": 8.0 + }, + { + "title": "Endurance {12:19}", + "distance": 12.0 + } + ] + }, + { + "workouts": [ + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "VO2max {11:18}", + "description": "3 x 1200m, 3 x 1000m\nAll intervals @ 3K-5K race pace (jog 50-90% interval time recovery)", + "distance": 11.0 + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "Endurance {11:18}", + "distance": 11.0 + }, + { + "title": "2 Recovery runs {8:12}", + "description": "4 mi (6K)\n4 mi (6K)", + "distance": 8.0 + }, + { + "title": "Lactate threshold {11:18}", + "description": "16 min LT interval (jog 4 min recovery)\n12 min LT interval (jog 4 min recovery)\n10 min LT interval", + "distance": 11.0 + }, + { + "title": "Endurance {15:24}", + "distance": 15.0 + } + ] + }, + { + "workouts": [ + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "General aerobic {10:16}", + "distance": 10.0 + }, + { + "title": "VO2max {11:18}", + "description": "3 x 1200m, 3 x 1000m\nAll intervals @ 3K-5K race pace (jog 50-90% interval time recovery)", + "distance": 11.0 + }, + { + "title": "Endurance {12:19}", + "distance": 12.0 + }, + { + "title": "2 Recovery runs {9:14}", + "description": "5 mi (6K)\n4 mi (6K)", + "distance": 9.0 + }, + { + "title": "General aerobic + speed {10:16}", + "description": "2 sets of 6 x 100 m strides (job 3 min between sets)", + "distance": 10.0 + }, + { + "title": "Progression long run {15:24}", + "description": "Increase effort steadily throughout run, last 3 miles (5K) @ LT pace", + "distance": 15.0 + } + ] + }, + { + "workouts": [ + { + "title": "2 Recovery runs {9:14}", + "description": "5 mi (6K)\n4 mi (6K)", + "distance": 9.0 + }, + { + "title": "General aerobic {10:16}", + "distance": 10.0 + }, + { + "title": "Speed {8:13}", + "description": "2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets)", + "distance": 8.0 + }, + { + "title": "Endurance {12:19}", + "distance": 12.0 + }, + { + "title": "2 Recovery runs {9:14}", + "description": "5 mi (6K)\n4 mi (6K)", + "distance": 9.0 + }, + { + "title": "Lactate threshold {11:18}", + "description": "36 min tempo run", + "distance": 11.0 + }, + { + "title": "Endurance {16:26}", + "distance": 16.0 + } + ] + }, + { + "workouts": [ + { + "title": "2 Recovery runs {10:16}", + "description": "6 mi (10K)\n4 mi (6K)", + "distance": 10.0 + }, + { + "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}", + "distance": 5.0 + }, + { + "title": "5K-10K tune-up race {10:16}", + "distance": 10.0 + }, + { + "title": "Endurance {12:19}", + "distance": 12.0 + } + ] + }, + { + "workouts": [ + { + "title": "Recovery {6:10}", + "distance": 6.0 + }, + { + "title": "General aerobic {8:13}", + "distance": 8.0 + }, + { + "title": "Recovery {7:11}", + "distance": 7.0 + }, + { + "title": "VO2max {10:16}", + "description": "2 x 1200m\n2 x 800m\n2 x 600m\nAll intervals @ 3K-5K race pace (job 50-90% interval time recovery)", + "distance": 10.0 + }, + { + "title": "Recovery {5:8}", + "distance": 5.0 + }, + { + "title": "General aerobic + speed {8:13}", + "description": "8 x 100m strides", + "distance": 8.0 + }, + { + "title": "General aerobic {10:16}", + "distance": 10.0 + } + ] + }, + { + "workouts": [ + { + "title": "Race pace + speed {8:13}", + "description": "4 x 100m strides\n15% of race distance @ race pace", + "distance": 8.0 + }, + { + "title": "General aerobic {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": "Key race", + "description": "Volume varies depending on race distance" + }, + { + "title": "Recovery {7:11}", + "distance": 7.0 + } + ] + } + ] +} \ No newline at end of file diff --git a/public/plans/yaml/frr_multiple_distances_01.yaml b/public/plans/yaml/frr_multiple_distances_01.yaml new file mode 100644 index 0000000..07a7f43 --- /dev/null +++ b/public/plans/yaml/frr_multiple_distances_01.yaml @@ -0,0 +1,194 @@ +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} + 6 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} + 3 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} + 2 sets of 4 x 200m @ 800m to mile race pace + (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} + 12 min LT interval (jog 4 min recovery) + 10 min LT interval (jog 4 min recovery) + 8 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} + 6 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} + 6 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) + 11 min LT interval (jog 4 min recovery) + 8 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 + 3 x 800 m + All 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 + 6 x 600 m + All 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 + 15% 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 diff --git a/public/plans/yaml/frr_multiple_distances_02.yaml b/public/plans/yaml/frr_multiple_distances_02.yaml new file mode 100644 index 0000000..74fb1ec --- /dev/null +++ b/public/plans/yaml/frr_multiple_distances_02.yaml @@ -0,0 +1,199 @@ +id: frr_multiple_distances_02 +name: 'Faster Road Racing: Multiple Distances (5K to Half-Marathon) Schedule 2' +description: '"This schedule is for runners who have been training 40 to 50 miles per + week. If you have been running fewer than 40 miles per week, follow the + base-training schedule in chapter 8 for building up to 45 miles per week + before attempting this schedule. The schedule starts at 45 miles per week + and gradually builds up to 57 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 {7:11} + distance: 7.0 + - title: Lactate threshold {8:13} + description: |- + 3 x 10 min LT intervals (jog 3 min recovery) + distance: 8.0 + - title: Endurance {9:14} + distance: 9.0 + - title: Recovery {3:5} + distance: 3.0 + - title: General aerobic + speed {7:11} + description: |- + 6 x 12 sec uphill followed by 8 x 100m strides + distance: 7.0 + - title: Endurance {11:18} + distance: 11.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {8:13} + distance: 8.0 + - title: Lactate threshold {9:14} + description: |- + 14 min LT interval (jog 4 min recovery) + 11 min LT interval (jog 4 min recovery) + 8 min LT interval + distance: 9.0 + - title: Endurance {9:14} + distance: 9.0 + - title: Recovery {3:5} + distance: 3.0 + - title: Speed {7:11} + description: |- + 2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets) + distance: 7.0 + - title: Endurance {11:18} + distance: 11.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {8:13} + distance: 8.0 + - title: VO2max {9:14} + description: |- + 7 x 3 min uphill @ 3K-5K race effort (job downhill recovery) + distance: 9.0 + - title: Endurance {9:14} + distance: 9.0 + - title: Recovery {4:6} + distance: 4.0 + - title: General aerobic + speed {8:13} + description: |- + 6 x 12 sec uphill followed by 8 x 100m strides + distance: 8.0 + - title: Endurance {12:19} + distance: 12.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {7:11} + distance: 7.0 + - title: General aerobic {9:1j} + distance: 9.0 + - title: Speed + description: |- + 2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets) + distance: 7.0 + - title: Recovery {4:6} + distance: 4.0 + - title: General aerobic {8:13} + distance: 8.0 + - title: Endurance {10:16} + distance: 10.0 +- workouts: + - title: Rest or cross-training + - title: VO2max {9:14} + description: |- + 6 x 1000m @ 3K-5K race pace (jog 50-90% interval time recovery) + distance: 9.0 + - title: General aerobic {8:13} + distance: 8.0 + - title: Endurance {10:16} + distance: 10.0 + - title: Recovery {4:6} + distance: 4.0 + - title: Lactate threshold {9:14} + description: |- + 15 min LT interval (jog 4 min recovery) + 12 min LT interval (jog 4 min recovery) + 9 min LT interval + distance: 9.0 + - title: Endurance {12:19} + distance: 12.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {9:14} + distance: 9.0 + - title: VO2max {10:16} + description: |- + 3 x 1200m, 2 x 800m, 2 x 600m + All intervals @ 3K-5K race pace (jog 50-90% interval time recovery) + distance: 10.0 + - title: Endurance {10:16} + distance: 10.0 + - title: Recovery {4:6} + distance: 4.0 + - title: General aerobic + speed {8:13} + description: |- + 6 x 12 sec uphill followed by 8 x 100m strides + distance: 8.0 + - title: Progression long run {13:21} + description: |- + Increase effort steadily throughout run, last 3 miles (5K) @ LT pace + distance: 13.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {9:14} + distance: 9.0 + - title: Speed {8:13} + description: |- + 2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets) + distance: 8.0 + - title: Endurance {11:18} + distance: 11.0 + - title: Recovery {5:8} + distance: 5.0 + - title: Lactate threshold {10:16} + description: |- + 33 min tempo run + distance: 10.0 + - title: Endurance {14:22} + distance: 14.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic + speed {10:16} + description: |- + 2 sets of 5 x 150 m strides (jog 250 m recovery and 4 min between sets) + distance: 10.0 + - title: General aerobic {8:13} + distance: 8.0 + - title: Recovery {6:10} + distance: 6.0 + - title: Recovery {4:6} + distance: 4.0 + - title: 5K-10K tune-up race {9:14} + distance: 9.0 + - title: Endurance {11:18} + distance: 11.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {7:11} + distance: 7.0 + - title: Recovery {5:8} + distance: 5.0 + - title: VO2max {9:14} + description: |- + 2 x 1200m + 2 x 800m + 2 x 600m + All intervals @ 3K-5K race pace (job 50-90% interval time recovery) + distance: 9.0 + - title: Recovery {5:8} + distance: 5.0 + - title: General aerobic + speed {6:10} + description: |- + 8 x 100m strides + distance: 6.0 + - title: General aerobic {10:16} + distance: 10.0 +- workouts: + - title: Race pace + speed {7:11} + description: |- + 4 x 100m strides + 15% of race distance @ race pace + distance: 7.0 + - title: General aerobic {6:10} + distance: 6.0 + - title: Recovery {5:8} + distance: 5.0 + - title: Rest + - title: Recovery {4:6} + description: |- + 4 x 100 m strides + distance: 4.0 + - title: Key race + description: |- + Volume varies depending on race distance + - title: Recovery {6:10} + distance: 6.0 diff --git a/public/plans/yaml/frr_multiple_distances_03.yaml b/public/plans/yaml/frr_multiple_distances_03.yaml new file mode 100644 index 0000000..671a093 --- /dev/null +++ b/public/plans/yaml/frr_multiple_distances_03.yaml @@ -0,0 +1,235 @@ +id: frr_multiple_distances_03 +name: 'Faster Road Racing: Multiple Distances (5K to Half-Marathon) Schedule 3' +description: '"This schedule is for runners who have been training 55 to 65 miles per + week. If you have been running fewer than 55 miles per week, follow the + base-training schedule in chapter 8 for building up to 60 miles per week + before attempting this schedule. This schedule starts at 60 miles per week + and gradually builds up to 75 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 {10:16} + distance: 10.0 + - title: Lactate threshold {10:16} + description: |- + 12 min LT interval (jog 4 min recovery) + 10 min LT interval (jog 4 min recovery) + 10 min LT interval + distance: 10.0 + - title: Endurance {11:18} + distance: 11.0 + - title: Recovery {7:11} + distance: 7.0 + - title: General aerobic + speed {9:14} + description: |- + 6 x 12 sec uphill followed by 8 x 100m strides + distance: 9.0 + - title: Endurance {13:21} + distance: 13.0 +- workouts: + - title: Rest or cross-training + - title: General aerobic {10:16} + distance: 10.0 + - title: Lactate threshold {11:18} + description: |- + 15 min LT interval (jog 4 min recovery) + 12 min LT interval (jog 4 min recovery) + 9 min LT interval + distance: 11.0 + - title: Endurance {11:18} + distance: 11.0 + - title: 2 Recovery runs {9:14} + description: |- + 5 mi (8K) + 4 mi (6K) + distance: 9.0 + - title: Speed {8:13} + description: |- + 3 sets of 4 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets) + distance: 8.0 + - title: Endurance {14:23} + distance: 14.0 +- workouts: + - title: Recovery {4:6} + distance: 4.0 + - title: General aerobic {10:16} + distance: 10.0 + - title: VO2max {10:16} + description: |- + 8 x 3 min uphill @ 3K-5K race effort (job downhill recovery) + distance: 10.0 + - title: Endurance {11:18} + distance: 11.0 + - title: 2 Recovery runs {8:12} + description: |- + 4 mi (6K) + 4 mi (6K) + distance: 8.0 + - title: General aerobic + speed {9:14} + description: |- + 6 x 12 sec uphill followed by 8 x 100m strides + distance: 9.0 + - title: Endurance {14:23} + description: |- + Increase effort steadily throughout the run, last 2 miles (3K) @ LT pace + distance: 14.0 +- workouts: + - title: Recovery {5:8} + distance: 5.0 + - title: General aerobic {9:14} + distance: 9.0 + - title: General aerobic {7:11} + distance: 7.0 + - title: Endurance {10:16} + distance: 10.0 + - title: 2 Recovery runs {9:14} + description: |- + 5 mi (8K) + 4 mi (6K) + distance: 9.0 + - title: Speed {8:13} + description: |- + 3 sets of 4 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets) + distance: 8.0 + - title: Endurance {12:19} + distance: 12.0 +- workouts: + - title: Recovery {5:8} + distance: 5.0 + - title: VO2max {11:18} + description: |- + 3 x 1200m, 3 x 1000m + All intervals @ 3K-5K race pace (jog 50-90% interval time recovery) + distance: 11.0 + - title: General aerobic {8:13} + distance: 8.0 + - title: Endurance {11:18} + distance: 11.0 + - title: 2 Recovery runs {8:12} + description: |- + 4 mi (6K) + 4 mi (6K) + distance: 8.0 + - title: Lactate threshold {11:18} + description: |- + 16 min LT interval (jog 4 min recovery) + 12 min LT interval (jog 4 min recovery) + 10 min LT interval + distance: 11.0 + - title: Endurance {15:24} + distance: 15.0 +- workouts: + - title: Recovery {5:8} + distance: 5.0 + - title: General aerobic {10:16} + distance: 10.0 + - title: VO2max {11:18} + description: |- + 3 x 1200m, 3 x 1000m + All intervals @ 3K-5K race pace (jog 50-90% interval time recovery) + distance: 11.0 + - title: Endurance {12:19} + distance: 12.0 + - title: 2 Recovery runs {9:14} + description: |- + 5 mi (6K) + 4 mi (6K) + distance: 9.0 + - title: General aerobic + speed {10:16} + description: |- + 2 sets of 6 x 100 m strides (job 3 min between sets) + distance: 10.0 + - title: Progression long run {15:24} + description: |- + Increase effort steadily throughout run, last 3 miles (5K) @ LT pace + distance: 15.0 +- workouts: + - title: 2 Recovery runs {9:14} + description: |- + 5 mi (6K) + 4 mi (6K) + distance: 9.0 + - title: General aerobic {10:16} + distance: 10.0 + - title: Speed {8:13} + description: |- + 2 sets of 5 x 200m @ 800m to mile race pace (jog 200m recovery and 4 min between sets) + distance: 8.0 + - title: Endurance {12:19} + distance: 12.0 + - title: 2 Recovery runs {9:14} + description: |- + 5 mi (6K) + 4 mi (6K) + distance: 9.0 + - title: Lactate threshold {11:18} + description: |- + 36 min tempo run + distance: 11.0 + - title: Endurance {16:26} + distance: 16.0 +- workouts: + - title: 2 Recovery runs {10:16} + description: |- + 6 mi (10K) + 4 mi (6K) + distance: 10.0 + - 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} + distance: 5.0 + - title: 5K-10K tune-up race {10:16} + distance: 10.0 + - title: Endurance {12:19} + distance: 12.0 +- workouts: + - title: Recovery {6:10} + distance: 6.0 + - title: General aerobic {8:13} + distance: 8.0 + - title: Recovery {7:11} + distance: 7.0 + - title: VO2max {10:16} + description: |- + 2 x 1200m + 2 x 800m + 2 x 600m + All intervals @ 3K-5K race pace (job 50-90% interval time recovery) + distance: 10.0 + - title: Recovery {5:8} + distance: 5.0 + - title: General aerobic + speed {8:13} + description: |- + 8 x 100m strides + distance: 8.0 + - title: General aerobic {10:16} + distance: 10.0 +- workouts: + - title: Race pace + speed {8:13} + description: |- + 4 x 100m strides + 15% of race distance @ race pace + distance: 8.0 + - title: General aerobic {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: Key race + description: |- + Volume varies depending on race distance + - title: Recovery {7:11} + distance: 7.0 diff --git a/public/schema/plan-schema.json b/public/schema/plan-schema.json index 71fe22e..7daf7fa 100644 --- a/public/schema/plan-schema.json +++ b/public/schema/plan-schema.json @@ -17,6 +17,7 @@ "type": { "enum": [ "Base", + "Multiple Distances", "Marathon", "Half Marathon", "5K", diff --git a/src/@types/app.ts b/src/@types/app.ts index ed4a2e9..6fb9f22 100644 --- a/src/@types/app.ts +++ b/src/@types/app.ts @@ -17,6 +17,7 @@ export type Milestone = { export type RaceType = | "Base" + | "Multiple Distances" | "Marathon" | "Half Marathon" | "5K" diff --git a/src/ch/planList.ts b/src/ch/planList.ts index 7dbae1c..ec95a35 100644 --- a/src/ch/planList.ts +++ b/src/ch/planList.ts @@ -18,6 +18,9 @@ export const plans: PlanSummary[] = [ ["frr_bt_01", "Faster Road Racing: Base Training 1", "Base"], ["frr_bt_02", "Faster Road Racing: Base Training 2", "Base"], ["frr_bt_03", "Faster Road Racing: Base Training 3", "Base"], + ["frr_multiple_distances_01", "Faster Road Racing: Multiple Distances 1", "Multiple Distances"], + ["frr_multiple_distances_02", "Faster Road Racing: Multiple Distances 2", "Multiple Distances"], + ["frr_multiple_distances_03", "Faster Road Racing: Multiple Distances 3", "Multiple Distances"], [ "pfitz_half_12_47", "Faster Road Racing: Half Marathon Schedule 1, 31 to 47 miles per Week", diff --git a/src/defy/models.ts b/src/defy/models.ts index b4fe1ba..bcdf2db 100644 --- a/src/defy/models.ts +++ b/src/defy/models.ts @@ -29,6 +29,8 @@ export function toDistance(raceType: RaceType): Distance { switch (raceType) { case "Base": return new Distance(0); + case "Multiple Distances": + return new Distance(0); case "5K": return new Distance(5000); case "10K":