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dumbodoubledare13.pdf
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Summary

The 2013 training program is designed for experienced runners aiming to finish a 10K on 8/31/13 and a half marathon on 9/1/13. The program requires only 3 weekly training days, with 30-45 minutes on Tuesday and Thursday, and a longer session on the weekend. Key elements include strategic walk breaks, a slow pace, and proper running and walking forms. The program also incorporates "magic mile" time trials to predict race day pace and adjust training accordingly. Runners should slow down in heat, with a pace adjustment of 1 minute per mile at 70F and an additional minute per mile at 80F. The time limit for the 10K is 1:40 and for the half marathon is 3:30, with a target pace of 16 min/mi.

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Description

The 2013 training program is designed for experienced runners aiming to finish a 10K on 8/31/13 and a half marathon on 9/1/13.

Technical Information

  • File Format: PDF
  • File Size: 491 KB
  • Pages: 8
  • Language: EN
  • Total Downloads: 62
  • Last Updated: 2 weeks ago

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