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    NYCHALF-Weeks 15-17 NYC HALF

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    tntjim
    This document provides a 17-week training schedule for beginner, intermediate, and advanced runners preparing for the NYC Half Marathon. It includes details on weekly long run distances, cross training, hydration and nutrition guidelines, and pacing group sessions. The schedule culminates with the NYC Half Marathon on March 20th.

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    NYCHALF-Weeks 15-17 NYC HALF

    Uploaded by

    tntjim
    204 views1 page
    This document provides a 17-week training schedule for beginner, intermediate, and advanced runners preparing for the NYC Half Marathon. It includes details on weekly long run distances, cross training, hydration and nutrition guidelines, and pacing group sessions. The schedule culminates with the NYC Half Marathon on March 20th.

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    This document provides a 17-week training schedule for beginner, intermediate, and advanced runners preparing for the NYC Half Marathon. It includes details on weekly long run distances, cross training, hydration and nutrition guidelines, and pacing group sessions. The schedule culminates with the NYC Half Marathon on March 20th.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    204 views1 page

    NYCHALF-Weeks 15-17 NYC HALF

    Uploaded by

    tntjim
    This document provides a 17-week training schedule for beginner, intermediate, and advanced runners preparing for the NYC Half Marathon. It includes details on weekly long run distances, cross training, hydration and nutrition guidelines, and pacing group sessions. The schedule culminates with the NYC Half Marathon on March 20th.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
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    Brooklyn TNT March 2011NYC HALF SCHEDULE

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday HYDRATION  GUIDELINES:  


    28 1 2 3 4 5 6 6-­‐8  OUNCES  EVERY  20  
    Group Traininng Session Group Traininng Session Group Traininng Session MINUTES  
    Week 14

    Beg REST Beg Boot Camp Beg 40 Minutes Easy Run Beg 40 Minutes Easy Run Beg REST Beg 8-12 miles or Beg 5 Miles NUTRITION  GUIDELINES:  
    3hrs/which ever 100  CALORIES  AFTER  60  
    Int REST Int Boot Camp Int 4 Miles EZ Pace Int 4 Miles EZ Pace Int REST Int comes first Int 5 Miles MINUTES  
    Adv REST Adv Boot Camp Adv 4-5 miles Easy Pace Adv 4-5 miles Easy Pace Adv REST Adv Adv 5 Miles 100  CALORIES  EVERY  30  
    MINUTES  THERE  AFTER  -­‐    
    7 8 9 10 11 12 13 FOR  A  THREE  HOUR  RUN  
    Group Traininng Session Group Traininng Session (180  MINUTES)  YOU  WILL  
    NEED  AT  LEAST  400  
    40 minutes of Easy CALORIES  -­‐    
    Cross Train 30-45
    Week 15

    Beg REST Beg 5k Test Beg Beg Pace Run @ Half Beg REST Beg Beg 30 minutes
    minutes 60  MINUTES  -­‐100KCAL  
    Marathon Pace 6-10 Miles (ask your
    Cross Train 30-45 coaches what you
    90  MINUTES  -­‐  100KCAL  
    Int REST Int 5k Test Int Int 4-5 Miles at Half Marathon
    IntPace REST Int Int 30 minutes 120  MINUTES  -­‐  100KCAL  
    minutes should do)
    Cross Train 30-45 150  MINUTES  -­‐  100KCAL  
    Adv REST Adv 5k Test Adv Adv 4-5 Miles at Half Marathon
    AdvPace REST Adv Adv 30 minutes
    minutes
    POST  RUN  NUTRITION  -­‐    
    14 15 16 17 18 19 20 Cherry Tree 10 Miler 4  TO  1  RATION  OF  CARBS  
    Group Traininng Session Group Traininng Session TO  PROTIEN  WITHIN  30  
    Group Training - Cross Train 30-45 40 minutes of Easy MINUTES  OF  FINISHING  A  
    Beg REST Beg Beg Beg Beg REST Beg Beg
    Week 16

    Pacing minutes Pace Run @ Half LONG  RUN.    EXAMPLES  


    Group Training - Cross Train 30-45 30 minute easy run NYC HALF WOULD  BE:  
    Int REST Int Int Int 4-5 Miles at Half Marathon
    IntPace REST Int Int
    Pacing minutes or OFF MARATHON CHOCOLATE  MILK  
    Group Training - Cross Train 30-45 BAGEL  WITH  PEANUT  
    Adv REST Adv Adv Adv 4-5 Miles at Half Marathon
    AdvPace REST Adv Adv
    Pacing minutes BUTER  
    TURKEY  SANDWICH  
    21 22 23 24 25 26 27
    Group Traininng Session Group Traininng Session
    Beg Beg Beg Beg Beg Beg Beg
    Week 17

    Int Int Int Int Int Int Int

    Adv Adv Adv Adv Adv Adv Adv

    Brooklyn  Coaching  Staff  


    28 29 30 31 1 2 3
    Group Traininng Session Group Traininng Session
    Jim  Purvis    
    Beg Beg Beg Beg Beg Beg Beg tntjim@gmail.com  

    Int Int Int Int Int Int Int Jasmine  Graham  


    pace4success@gmail.co
    Adv Adv Adv Adv Adv Adv Adv
    m  
    4 Notes:
    Amy  Sitar  
    Beg REST aksitar@gmail.com  
    Int REST
    Christy  Wensley  
    Adv REST christywensley@gmail.c
    om  

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