Obsidian-Vault/Personal/Projects/Running/Running.md

created, updated

created	updated
2025-10-22 19:37	2025-11-21 15:12

Training Schedule

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 → 8 × 400 (400 RI) @ Z4-Z5 → 1.5 km CD	9.0 km	1.5 km @ WU → 5 km @ Z4 → 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 → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 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 → 3 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 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 → 5 km @ Z4 → 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 → 3 km @ Z4 → 1.5 km @ Z3 → 1.5 km @ Z4 → 1.5 km @ Z3 → 3 km @ Z4 → 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

Additional Filler Weeks (Use as needed)

Week	Track Repeats	Total	Tempo Run	Total	Long Run	Focus	Week Total
A	1.5 km @ WU → 6 × 800 (400 RI) @ Z4 → 1.5 km CD	9.8 km	1.5 km @ WU → 5 km @ Z4 → 1.5 km CD	8 km	16 km @ Z3	Long run emphasis	33.8 km
B	1.5 km @ WU → 5 × 800 (400 RI) @ Z4 → 1.5 km CD	8.6 km	1.5 km @ WU → 10 km @ Z4 → 1.5 km CD	13 km	13 km @ Z3	Tempo run emphasis	34.6 km
C	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	13 km @ Z3	Intense 400m intervals	34.7 km
D	1.5 km @ WU → 4 × 1600 (400 RI) @ Z4 → 1.5 km CD	10.6 km	1.5 km @ WU → 6.5 km @ Z4 → 1.5 km CD	9.5 km	13 km @ Z3	Intense 1600m intervals	33.1 km

Courses

• 7.2 km - Over the train tracks
• 8.6 km - Tracks, N212, Achterbos
• 9.2 km - Cycling lane to work and back over the N201
• 10.3 km - Tracks, Mijdrecht, Dwarsweg *
• 10.3 km - Tracks, Work, N201
• 11.3 km - Over the train tracks and back over the N201
• 12 km - Tracks, Mijdrecht, back over N201
• 14.3 km - Tracks, dike, tracks, Waverveen
• 16.3 km - Tracks, dike, tracks, Hofland, N201, Waverveen

So lets reduce everthing to 10km ,7 km, 8 km , 12 km, 14 km, 16 km

800m 25-10-29 4:45 3000m 25-10-31 5:10 1600m 25-11-05 5:05 Easy 25-11-01 5:40