SW Tacklebox-dw - SeaWheeze Half Marathon

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Aug 10, 2015 - stride for a period of between 15 and 30 seconds. Just speed up a bit—this isn't a sprint. The importan
TAC K L E B OX 14 WEEK TRAINING MON

TUES

RUN 30 MIN

M AY 11 - 17

11 RUN 30 MIN

M AY 18 - 24

RUN 40 MIN

JUNE 8 - 14

RUN 45 MIN

JUNE 22 - 28

26

22

S AT

SUN

RUN 30 MIN INCLUDING 4 STRIDES

YOGA OR CROSSTRAINING

OFF

RUN 5km (3 mile)

RUN 20 MIN & YOGA

2

9 YOGA

23

22

YOGA OR CROSSTRAINING

29

YOGA OR CROSSTRAINING

10

17

12

18 YOGA OR CROSSTRAINING

24

19

20 RUN 11km (7 mile)

OFF

25

13 RUN 9.5km (6 mile)

OFF

26

RUN 20 MIN & YOGA

24

31 RUN 30 MIN & YOGA

6 RUN 6.5km (4 mile)

OFF

11 YOGA OR CROSSTRAINING

30

5

17

RUN 20 MIN & YOGA

RUN 9.5km (6 mile)

OFF

4

23 RUN 8km (5 mile)

OFF

28

16 RUN 6.5km (4 mile)

OFF

YOGA OR CROSSTRAINING

3

RUN UPHILL: BUTE STREET

YOGA

15

21

27

RUN DOWNHILL: DUNSMUIR

16

YOGA OR CROSSTRAINING

20

RUN WORKOUT: T H E S TA R T

YOGA

14

13

RUN 40 MIN INCLUDING 6 STRIDES

YOGA

15

FRI

RUN 35 MIN INCLUDING 6 STRIDES

YOGA

8 RUN 40 MIN

JUNE 15 - 21

19

1

THURS

RUN 30 MIN INCLUDING 5 STRIDES

YOGA

25 RUN 35 MIN

JUNE 1-7

12

18 RUN 35 MIN

M AY 25 - 31

YOGA

WED

27

7 RUN 30 MIN & YOGA

14 RUN 30 MIN & YOGA

21 RUN 30 MIN & YOGA

28

LEGEND S T R I D E S : A stride consists of increasing your pace and lengthening your stride for a period of between 15 and 30 seconds. Just speed up a bit—this isn’t a sprint. The important thing is to maintain an even intensity throughout the interval. Take as much time as you need to recover between intervals. RUN TRAINING:

The runs are designed to help you improve your form, prepare for the course and visualize a great race! S U N D AY Y O G A :

This is your opportunity to restore your body after all that training. Choose a gentle Hatha, Yin or Restorative class to give your mind and your muscles a break—you deserve it!

T U E S D AY A N D T H U R S D AY Y O G A : During half marathon training, yoga is your secret weapon for building length, strength and alignment. Grab a buddy and head to class or find your flow with the 45-minute yoga practice included in your SeaWheeze app. CROSS- TRAINING:

Your cross-training should focus on building core strength, stability and balance—think circuit class, swimming or cycling. You’ll still be getting a workout but your muscles will work in a different way than when you’re running.

TAC K L E B OX 14 WEEK TRAINING MON

TUES

RUN 45 MIN

JUNE 29 J U LY 5

29 RUN 45 MIN

J U LY 6 - 12

14 YOGA

21

10

FRI

S AT

SUN

RUN UPHILL: BURRARD BRIDGE

YOGA OR CROSSTRAINING

OFF

RUN 13km (8 mile)

RUN 20 MIN & YOGA

28

RUN SPEED: CORNWALL AV E U- TURN

YOGA OR CROSSTRAINING

RUN DOWNHILL: BLASTIN’ B E A C H AV E

YOGA OR CROSSTRAINING

RUN SPEED: THE SEAWALL

YOGA OR CROSSTRAINING

8

4

11

10

17

29

24

30 YOGA OR CROSSTRAINING

5

6 YOGA OR CROSSTRAINING

12

18

25

13

1

8 R A C E D AY !

OFF

14

26 RUN 30 MIN & YOGA

RUN 9.5km (6 mile)

7

19 RUN 30 MIN & YOGA

31 OFF

12 RUN 20 MIN & YOGA

RUN 19.5km (12 mile)

OFF

YOGA OR CROSSTRAINING

11

RUN 16km (10 mile)

OFF

5 RUN 20 MIN & YOGA

RUN 14.5km (9 mile)

OFF

23

4 RUN 9.5km (6 mile)

OFF

16

22

RUN 30 - 40 MIN. EASY

YOGA

3

9

15

RUN SPEED: THE FINISH

YOGA

2

1

RUN UPHILL: LUMBERMAN ARCH

YOGA

3 RUN 30 MIN

AUGUST 1 0 -1 5

YOGA

27 RUN 40 MIN

AUGUST 3-9

7

20 RUN 45 MIN

J U LY 2 7 AUGUST 2

YOGA

13 RUN 45 MIN

J U LY 20 - 26

THURS

30

6 RUN 45 MIN

J U LY 13 - 19

YOGA

WED

15

2 RUN 30 MIN & YOGA

9 C E L E B R AT E !

16

LEGEND S T R I D E S : A stride consists of increasing your pace and lengthening your stride for a period of between 15 and 30 seconds. Just speed up a bit—this isn’t a sprint. The important thing is to maintain an even intensity throughout the interval. Take as much time as you need to recover between intervals. RUN TRAINING:

The runs are designed to help you improve your form, prepare for the course and visualize a great race! S U N D AY Y O G A :

This is your opportunity to restore your body after all that training. Choose a gentle Hatha, Yin or Restorative class to give your mind and your muscles a break—you deserve it!

T U E S D AY A N D T H U R S D AY Y O G A : During half marathon training, yoga is your secret weapon for building length, strength and alignment. Grab a buddy and head to class or find your flow with the 45-minute yoga practice included in your SeaWheeze app. CROSS- TRAINING:

Your cross-training should focus on building core strength, stability and balance—think circuit class, swimming or cycling. You’ll still be getting a workout but your muscles will work in a different way than when you’re running.