October 3, 2016

Choosing your Team Z Winter 2016/17 Training Plan

Take a look below ”“ start noodling your plan.   Note that these selections are up on our website now.   You can change your categories as applicable – members.triteamz.com, Dashboard, Calendar Options.   You may also print out the hard copies ”“ https://members.triteamz.com/files/?dir=%2FMonthly%2BTraining%2BPlan%2BHard%2BCopies

Note- I caught these errors and made the change on the data in the website ”“ the hard copies do not reflect these changes so when you print them, please make these notes.

  • Either Half Marathon Program ”“ Track 3 is 7-8 mile run this weekend, not 10.
  • Either Half Marathon Program ”“ Track 4 is 8 mile run this weekend, not 10.
  • Either 8k Program ”“ Track 3 is 5 miles, not 10
  • Either 8k Program ”“ Track 4 is 6 miles, not 10

Here are the guidelines to begin choosing your training plan for the winter.   Take a look, print out/set up your website and s start following the plan today.   Even if you have questions that need to be answered.   Start following the closest program to what fits ”“ then email me any and ALL questions about how to address the coming winter.   If you are racing another marathon, ½ marathon ”“ considering another Ironman”¦.please send me and email so I can be your coach and help you along!

More to come this week, Check out the general guidelines below

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IF your goal is to race 5k-10k programs this winter (The “Under 70.3 Program”):   Your Goal A race for the end of the winter should be your choice of (A) Shamrock 8k and/or (B) Scope it out 5k.

  1. Very important!  If you can’t currently run 2-3 miles, or bike for 1 hr. at an EASY pace – or if this makes you nervous for any reason – Please speak with your coach so we can tailor a plan for you.
  2. I believe that I can currently run/walk 2-3 or more miles and/or bike for one hour or so at an easy pace. I have never done speed work before, and I would not have classified myself as a competitive athlete thus far in my life.   My goal is to finish, and have fun.   FOLLOW (U) under 70.3 TRACK 1.
  3. I can currently run 4 or more miles and/or bike 1-2 hours without being very sore the next day. I have never done speed work before, but I believe that 1-2 miles of speed work on the track is challenging, but doable (think 5k race pace, broken up). My goal is to finish, and have fun. FOLLOW (U) under 70.3 TRACK 2.
  4. I can currently run 7 or so miles and/or bike 3-4 hours without being sore the next day. I believe that 3-4 miles of speed work (today) on the track is challenging, but doable (think 5k race pace, broken up).   I have been training with VO2max testing data and a heart rate monitor for a significant period of time.   .   FOLLOW (U) under 70.3 TRACK 3.
  5. I can currently run 12 or more miles and/or bike 3-4 hours without being sore the next day. I believe that 3-4 miles of speed work (today) on the track is challenging, but doable (think 5k race pace, broken up).   I have been training with VO2max testing data and a heart rate monitor for a significant period of time.   FOLLOW (U) under 70.3 TRACK 4.

IF your goal is to race 1/2 marathon at the end of this winter (the “70.3 Program”) your A race for the end of the season will be either (A) the Shamrock 1/2 Marathon or (B) DC Rock and Roll half Marathon

  1. Very important!  If you can’t currently run 3 or more miles, or bike for 2 hr. at an EASY pace – please consider following and Under 70.3 program for this winter or speak with your coach.
  2. I believe that I can currently run 3 or more miles and/or bike for 1-2 hours or so at an easy pace. I have never done speed work before, and I would not have classified myself as a competitive athlete thus far in my life.   My goal is to finish, and have fun.   FOLLOW 70.3 TRACK 1.
  3. I can currently run 7-8 or more miles and/or bike 2-3 hours without being very sore the next day. I have never done speed work before, but I believe that 1-2 miles of speed work on the track is challenging, but doable (think 5k race pace, broken up). My goal is to finish, and have fun. FOLLOW 70.3 TRACK 2.
  4. I can currently run 10 or so miles and/or bike 3-4 hours without being sore the next day. I believe that 3-4 miles of speed work (today) on the track is challenging, but doable (think 5k race pace, broken up).   I have been training with VO2max testing data and a heart rate monitor for a significant period of time.   35-40 mile of running per week is pretty well a standard for me. FOLLOW 70.3 TRACK 3.
  5. I can currently run 12 or so miles and/or bike 3-4 hours without being sore the next day. I believe that 3-4 miles of speed work (today) on the track is challenging, but doable (think 5k race pace, broken up).   I have been training with VO2max testing data and a heart rate monitor for a significant period of time.   35-40 mile of running per week is pretty well a standard for me with a quarter of that being race pace for faster. FOLLOW 70.3 TRACK 4

IF your goal is to race a marathon at the end of this winter (the “140.6 Program”) your A race for the end of the season will be either (A) the Shamrock Marathon or (B) DC Rock and Roll Marathon:

  1. Very important!  If you can’t currently run 5 or miles, or bike for 2 hr. at an EASY pace – please consider following a 70.3 or Under 70.3 program for this winter or speak with your coach.
  2. I believe that I can currently run 5 or more miles and/or bike for 1-2 hours or so at an easy pace. I have never done speed work before, and I would not have classified myself as a competitive athlete thus far in my life.   My goal is to finish, and have fun.   FOLLOW 140.6 TRACK 1.
  3. I can currently run 8 or more miles and/or bike 2-3 hours without being very sore the next day. I have done some speed work before, and I believe that 3 miles of speed work on the track is challenging, but doable (think 5k race pace, broken up). My goal is to finish, and have fun. FOLLOW 140.6 TRACK 2.
  4. I can currently run 10 or more miles and/or bike 3-4 hours without being sore the next day. I believe that 5 miles of speed work (today) on the track is challenging, but doable (think 5k race pace, broken up).   I have been training with VO2max testing data and a heart rate monitor for a significant period of time. FOLLOW 140.6 TRACK 3.
  5. I can currently run 12 or more miles and/or bike 3-4 hours without being sore the next day. I believe that 5 miles of speed work (today) on the track is challenging, but doable (think 5k race pace, broken up).   35-40 mile of running per week is pretty well a standard for me. I have been training with VO2max testing data and a heart rate monitor for a significant period of time. FOLLOW 140.6 TRACK 4.

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