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vault backup: 2025-12-12 15:57:45

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Vincent Verbruggen
2025-12-12 15:57:46 +01:00
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Personal/Projects/Running/Running.md
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@@ -8,20 +8,20 @@ Race Date: March 29, 2025
### Core 12-Week Program (Weeks 1-12)
| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Week Total |
| ---- | ------------------------------------------------------------------ | ------- | --------------------------------------------------------------------------------------------------------------- | ------- | ------------------ | ---------- |
| 12 | 1.5 km @ WU <br>→ 8 × 400 (400 RI) @ Z4-Z5 <br>→ 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 10 km @ Z3 | 27.0 km |
| 11 | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 10.5 km | 11 km @ Z3 | 30.1 km |
| 10 | 1.5 km @ WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | 30.3 km |
| 9 | 1.5 km @ WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km CD | 13.5 km | 14 km @ Z3 | 36.1 km |
| 8 | 1.5 km @ WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 33.7 km |
| 7 | 1.5 km @ WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 8 km @ Z4 → 1.5 km CD | 11 km | 13 km @ Z3 | 32.2 km |
| 6 | 1.5 km @ WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 36.1 km |
| 5 | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 10.5 km | 13 km @ Z3 | 34.8 km |
| 4 | 1.5 km @ WU → 4 × 1200 (400 RI) @ Z4 → 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 16 km @ Z3 | 33.0 km |
| 3 | 1.5 km @ WU → 5 × 1000 (400 RI) @ Z4 → 1.5 km CD | 9.6 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3<br>→ 1.5 km @ Z4<br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 13 km | 13 km @ Z3 | 35.6 km |
| 2 | 1.5 km @ WU → 3 × 1600 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 5 km @ Z4 → 1.5 km CD | 8 km | 11 km @ Z3 | 27.6 km |
| 1 | 1.5 km @ WU → 6 × 400 (400 RI) @ Z5 → 1.5 km CD | 7.4 km | No warm-up / cooldown | - | 10 km Race — Z4-Z5 | 17.4 km |
| Week | Track Repeats | Total | Tempo Run | Total | Long Run | Week Total |
| ---- | ------------------------------------------------------------------ | ------- | ----------------------------------------------------------------------------------------- | ------- | ------------------ | ---------- |
| 12 | 1.5 km @ WU <br>→ 8 × 400 (400 RI) @ Z4-Z5 <br>→ 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 10 km @ Z3 | 27.0 km |
| 11 | 1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.6 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 10.5 km | 11 km @ Z3 | 30.1 km |
| 10 | 1.5 km @ WU → 2 × 1600 + 1 × 800 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 13 km @ Z3 | 30.3 km |
| 9 | 1.5 km @ WU → 400-600-800-800-600-400 (400 RI) @ Z4-Z5 → 1.5 km CD | 8.6 km | 1.5 km @ WU → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 1.5 km CD | 13.5 km | 14 km @ Z3 | 36.1 km |
| 8 | 1.5 km @ WU → 4 × 1000 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 33.7 km |
| 7 | 1.5 km @ WU → 1600-1200-800-400 (400 RI) @ Z4 → 1.5 km CD | 8.2 km | 1.5 km @ WU → 8 km @ Z4 → 1.5 km CD | 11 km | 13 km @ Z3 | 32.2 km |
| 6 | 1.5 km @ WU → 10 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD | 10.6 km | 1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD | 9.5 km | 16 km @ Z3 | 36.1 km |
| 5 | 1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD | 9.8 km | 1.5 km @ WU <br>→ 3 km @ Z4 <br>→ 1.5 km @ Z3 <br>→ 3 km @ Z4 <br>→ 1.5 km CD | 10.5 km | 13 km @ Z3 | 34.8 km |
| 4 | 1.5 km @ WU <br>→ 4 × 1200 (400 RI) @ Z4 <br>→ 1.5 km CD | 9.0 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 16 km @ Z3 | 33.0 km |
| 3 | 1.5 km @ WU <br>→ 5 × 1000 (400 RI) @ Z4 <br>→ 1.5 km CD | 9.6 km | 1.5 km @ WU <br>→ 10 km @ Z3 <br>→ 1.5 km CD | 13 km | 13 km @ Z3 | 35.6 km |
| 2 | 1.5 km @ WU <br>→ 3 × 1600 (400 RI) @ Z4 <br>→ 1.5 km CD | 8.6 km | 1.5 km @ WU <br>→ 5 km @ Z4 <br>→ 1.5 km CD | 8 km | 11 km @ Z3 | 27.6 km |
| 1 | 1.5 km @ WU → 6 × 400 (400 RI) @ Z5 → 1.5 km CD | 7.4 km | No warm-up / cooldown | - | 10 km Race — Z4-Z5 | 17.4 km |
### Additional Filler Weeks (Use as needed)