Download - Tabella Mezza 1h 30
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8/14/2019 Tabella Mezza 1h 30'
1/2
rt Coach Printer Friendly http://www.runnersworld.com/cda/smartcoachprin
2 12/18/2009 04
TRAINING:SMART COACH
Your current race time is: 0:41:30 for a 10 KYour distance training goal is: Half-MarathonYou currently train: 49 - 56 km/weekHow hard you want to train: HardYour long-run day: SundayYour training program Starts: Monday, 12/28/2009 and Ends: Sunday, 3/28/2010Length of your training schedule: 13 weeks
Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
1 12/281/3
Rest/ XT
Easy RunDist: 8 km@5:09
Easy RunDist: 8 km@5:09
TempoRunDist: 10 km,incWarm; 6 km@ 4:19;Cool
Easy RunDist: 8 km@5:09
Rest/ XT
Long RunDist: 16 km@5:09
50km
2 1/41/10
Rest/ XT
Easy RunDist: 10km@5:09
Easy RunDist: 10km@5:09
SpeedworkDist: 11 km,incWarm;3x1600 in6:31w/800 jogs;Cool
Easy RunDist: 8 km@5:09
Rest/ XT
Long RunDist: 16 km@5:09
55km
3 1/111/17
Rest/ XT
Easy RunDist: 11km@5:09
Easy RunDist: 10km@5:09
TempoRunDist: 10 km,incWarm; 6 km@ 4:19;Cool
Easy RunDist: 10km@5:09
Rest/ XT
Long RunDist: 18 km@5:09
59km
4 1/181/24
Rest/ XT
Easy RunDist: 11km@5:09
Easy RunDist: 11km@5:09
TempoRunDist: 11 km,incWarm; 8 km@ 4:22;Cool
Easy RunDist: 11km@5:09
Rest/ XT
Long RunDist: 18 km@5:09
62km
5 1/251/31
Rest/ XT
Easy RunDist: 10km@5:06
Easy RunDist: 10km@5:06
Easy RunDist: 10 km@5:06
Easy RunDist: 10km@5:06
Rest/ XT
Easy RunDist: 10 km@5:06
50km
6 2/12/7
Rest/ XT
Easy RunDist: 10km@5:06
Easy RunDist: 8 km@5:06
SpeedworkDist: 13 km,incWarm;4x1600 in6:27w/800 jogs;Cool
Easy RunDist: 8 km@5:06
Easy RunDist: 8 km@5:06
Long RunDist: 19 km@5:06
66km
7 2/82/14
Rest/ XT
Easy RunDist: 11km@5:06
Easy RunDist: 10km@5:06
TempoRunDist: 11 km,incWarm; 8 km@ 4:19;
Cool
Easy RunDist: 10km@5:06
Easy RunDist: 10km@5:06
Long RunDist: 19 km@5:06
71km
8 2/152/21
Rest/ XT
Easy RunDist: 11km@5:06
Easy RunDist: 10km@5:06
TempoRunDist: 13 km,incWarm; 10km @ 4:22;Cool
Easy RunDist: 10km@5:06
Easy RunDist: 10km@5:06
Long RunDist: 21 km@5:06
75km
9 2/222/28
Rest/ XT
Easy RunDist: 11km@5:03
Easy RunDist: 11km@5:03
Easy RunDist: 11 km@5:03
Easy RunDist: 11km@5:03
Rest/ XT
Easy RunDist: 13 km@5:03
57km
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8/14/2019 Tabella Mezza 1h 30'
2/2
rt Coach Printer Friendly http://www.runnersworld.com/cda/smartcoachprin
2 12/18/2009 04
10 3/13/7
Rest/ XT
Easy RunDist: 11km@5:03
Easy RunDist: 11km@5:03
SpeedworkDist: 16 km,incWarm;5x1600 in6:23w/800 jogs;Cool
Easy RunDist: 10km@5:03
Easy RunDist: 10km@5:03
Long RunDist: 21 km@5:03
79km
11 3/83/14
Rest/ XT
Easy RunDist: 13km@5:03
Easy RunDist: 11km@5:03
TempoRunDist: 13 km,inc
Warm; 10km @ 4:19;Cool
Easy RunDist: 11km@5:03
Easy RunDist: 11km@5:03
Long RunDist: 22 km@5:03
81km
12 3/153/21
Rest/ XT
Easy RunDist: 13km@5:03
Easy RunDist: 13km@5:03
TempoRunDist: 14 km,incWarm; 11km @ 4:21;Cool
Easy RunDist: 13km@5:03
Easy RunDist: 11km@5:03
Long RunDist: 22 km@5:03
86km
13 3/223/28
Rest/ XT
Easy RunDist: 6 km@5:09
Easy RunDist: 6 km@5:09
TempoRunDist: 10 km,incWarm; 6 km@ 4:19;Cool
Easy RunDist: 6 km@5:09
Rest/ XT
Race DayDist: Half-Marathon@4:16Time: 1:30:09
49km
LEGEND
Example What it Means
Easy RunDist: 2mi@12:00
Run a total distance of 2 miles at a pace of 12 minutes per mile.
SpeedworkDist: 5mi, incWarm; 3x800 in4:00w/400 jogs; Cool
Run a total distance of 5 miles. Your run should include:- a warmup of about 1 mile- 3 repeats of 800 meters each; each repeat should take 4 minutes- a 400-meter recovery jog after each repeat- a cooldown of about 1 mileNote: Warmups and cooldowns are generally 1 mile each. But on some days,
you'll need to make them longer to reach the total distance for your run.
Rest/XT
Take a rest day, or do moderate cross-training activity.
Race DayDist: 5K@7:00 Time:21:44
On a race day, run your 5K at a 7-minute per mile pace. Your time will be 21:44.
BACKGROUND AND SPECIFICATIONS
The RUNNER'S WORLD SmartCoach is a free, interactive tool that combines science,mathematics and 40 years of collective running wisdom to bring you a proven,individualized training program. You can return to it as often as you want.
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