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Add Higdon Senior marathon plan
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nanreh committed Nov 10, 2024
1 parent a2e8439 commit a322227
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233 changes: 233 additions & 0 deletions public/plans/json/higdon_senior_mara.json
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{
"id": "higdon_senior_mara",
"name": "Hal Higdon: Senior Marathon",
"description": "Hal Higdon: Senior: \"The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low.\"",
"units": "mi",
"source": "https://www.halhigdon.com/training-programs/marathon-training/senior/",
"type": "Marathon",
"schedule": [
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{4:6.4} pace",
"distance": 4
},
{
"title": "Stretch & strengthen"
},
{
"title": "{8:12.9} easy",
"distance": 8
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{12:19.3} easy",
"distance": 12
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{6:9.7} easy pace",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "{6:9.7} easy",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{14:22.5} easy",
"distance": 14
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{4:6.4} pace",
"distance": 4
},
{
"title": "Stretch & strengthen"
},
{
"title": "{8:12.9} easy",
"distance": 8
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{12:19.3} easy",
"distance": 12
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{6:9.7} easy pace",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "{6:9.7} easy",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{16:25.8} easy",
"distance": 16
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{4:6.4} pace",
"distance": 4
},
{
"title": "Stretch & strengthen"
},
{
"title": "{10:16.1} easy",
"distance": 10
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{12:19.3} easy",
"distance": 12
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{6:9.7} easy pace",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "{6:9.7} easy",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{20:32.1} easy",
"distance": 20
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{4:6.4} pace",
"distance": 4
},
{
"title": "Stretch & strengthen"
},
{
"title": "{8:12.9} easy",
"distance": 8
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "{12:19.3} easy",
"distance": 12
}
]
},
{
"workouts": [
{
"title": "Rest"
},
{
"title": "{6:9.7} easy pace",
"distance": 6
},
{
"title": "Stretch & strengthen"
},
{
"title": "Rest"
},
{
"title": "Rest"
},
{
"title": "Rest"
},
{
"title": "Marathon ({26.2:42.2})",
"distance": 26.2
}
]
}
]
}
94 changes: 94 additions & 0 deletions public/plans/yaml/higdon_senior_mara.yaml
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id: higdon_senior_mara
name: 'Hal Higdon: Senior Marathon'
description: 'Hal Higdon: Senior: "The Senior program is a special schedule designed for experienced runners, who want to keep their weekly mileage relatively low."'
units: 'mi'
source: https://www.halhigdon.com/training-programs/marathon-training/senior/
type: Marathon
schedule:
- workouts: # week 1
- title: Rest
- title: '{4:6.4} pace'
distance: 4
- title: Stretch & strengthen
- title: '{8:12.9} easy'
distance: 8
- title: Stretch & strengthen
- title: Rest
- title: '{12:19.3} easy'
distance: 12
- workouts: # week 2
- title: Rest
- title: '{6:9.7} easy pace'
distance: 6
- title: Stretch & strengthen
- title: '{6:9.7} easy'
distance: 6
- title: Stretch & strengthen
- title: Rest
- title: '{14:22.5} easy'
distance: 14
- workouts: # week 3
- title: Rest
- title: '{4:6.4} pace'
distance: 4
- title: Stretch & strengthen
- title: '{8:12.9} easy'
distance: 8
- title: Stretch & strengthen
- title: Rest
- title: '{12:19.3} easy'
distance: 12
- workouts: # week 4
- title: Rest
- title: '{6:9.7} easy pace'
distance: 6
- title: Stretch & strengthen
- title: '{6:9.7} easy'
distance: 6
- title: Stretch & strengthen
- title: Rest
- title: '{16:25.8} easy'
distance: 16
- workouts: # week 5
- title: Rest
- title: '{4:6.4} pace'
distance: 4
- title: Stretch & strengthen
- title: '{10:16.1} easy'
distance: 10
- title: Stretch & strengthen
- title: Rest
- title: '{12:19.3} easy'
distance: 12
- workouts: # week 6
- title: Rest
- title: '{6:9.7} easy pace'
distance: 6
- title: Stretch & strengthen
- title: '{6:9.7} easy'
distance: 6
- title: Stretch & strengthen
- title: Rest
- title: '{20:32.1} easy'
distance: 20
- workouts: # week 7
- title: Rest
- title: '{4:6.4} pace'
distance: 4
- title: Stretch & strengthen
- title: '{8:12.9} easy'
distance: 8
- title: Stretch & strengthen
- title: Rest
- title: '{12:19.3} easy'
distance: 12
- workouts: # week 8
- title: Rest
- title: '{6:9.7} easy pace'
distance: 6
- title: Stretch & strengthen
- title: Rest
- title: Rest
- title: Rest
- title: Marathon ({26.2:42.2})
distance: 26.2
1 change: 1 addition & 0 deletions src/ch/planList.ts
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Expand Up @@ -38,6 +38,7 @@ export const plans: PlanSummary[] = [
["higdon_nov_mara1", "Hal Higdon: Novice 1", "Marathon"],
["higdon_nov_mara2", "Hal Higdon: Novice 2", "Marathon"],
["higdon_mara3", "Hal Higdon: Marathon 3", "Marathon"],
["higdon_senior_mara", "Hal Higdon: Senior Marathon", "Marathon"],
["higdon_half3", "Hal Higdon: Half Marathon 3", "Half Marathon"],
[
"higdon_int_half1",
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