Monday Tuesday

Brooklyn TNT February 2011Wednesday Thursday Friday Saturday Sunday Defini&ons  

31 1 GROUP TRAINING SESSION 2 3 4 5 GROUP TRAINING SESSION 6
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL EZ  Pace  -­‐  pace  at  which  you  can  
Beg REST REST Beg HILL TRAINING HILL TRAINING Beg Cross Train 30-40 minutes Cross Train 30-40 minutes Beg 40 minutes Easy Beg REST REST Beg Beg 4 MILES 5 Miles hold  a  normal  conversa&on.  
Tempo Run: 15 minute warm up, 1.5 miles
Tempo  Pace-­‐  this  is  a  pace  that  
Week 9

at Tempo Pace, 5 Minutes Easy Run, 1.5

Int REST REST Int HILL TRAINING HILL TRAINING Int Cross Train 30-45 Minuets Cross Train 30-45 Minuets Int Int REST REST Int Int 4 MILES 5 Miles feels  comfotably  hard.    You  should  
Miles at Tempo Pace, 15 minute Cool ALL LEVELS 2 LOOPS OF
Down PROSPECT PARK be  working  hard-­‐  if  you  were  asked  
a  ques&on,  you  should  only  be  able  
Tempo Run -10-15 minute warm up, 4 to  give  one  word  answers.  Try  on  
Adv REST REST Adv HILL TRAINING HILL TRAINING Adv 3-4 miles easy 3-4 miles easy Adv Adv REST REST Adv Adv 4 MILES 5 Miles
miles at Tempo, 10-15 minute cool down the  Tempo  pace  prescribed  by  
McMillan  run  calculator  based  on  
your  5K  test.      
7 8 GROUP TRAINING SESSION 9 10 11 12 GROUP TRAINING SESSION 13
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL REST  -­‐  this  means  just  that.    Give  
you  body  a  &me  to  recover  from  
Beg REST REST Beg HILL TRAINING HILL TRAINING Beg Cross Train 30-40 minutes Cross Train 30-40 minutes Beg 40 minutes Easy Beg REST REST Beg 7 Miles 2:00 hour Run Beg 4 MILES 5 Miles the  weekend.      
Week 10

Tempo Run: 15 minute warm up, 2-3 Miles Cross  Training  -­‐  anything  other  
Int REST REST Int HILL TRAINING HILL TRAINING Int Cross Train 30-45 Minuets Cross Train 30-45 Minuets Int Int REST REST Int 7 Miles 2:15 Run Int 4 MILES 5 Miles
at Tempo, 15 Minute Cool Down than  running:  cycling,  swimming,  
yoga,  boot  camp  
Tempo Run -10-15 minute warm up, 5
Adv REST REST Adv HILL TRAINING HILL TRAINING Adv 4-5 Miles 4-5 Miles Adv Adv REST REST Adv 7 Miles 2:30 Run Adv 4 MILES 5 Miles Strength  Training  -­‐  no  need  for  
miles at Tempo, 10-15 minute cool down
large  weights,  just  simple  squats,  
lunges,  planks,  push  up  will  do.    3  
14 15 GROUP TRAINING SESSION 16 17 18 19 GROUP TRAINING SESSION 20 Cherry Tree 10 Miler Sets  of  5-­‐10  reps  will  do.  
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
Cherry Tree Cherry Tree 10 Miler
Beg REST REST Beg HILL TRAINING HILL TRAINING Beg Cross Train 30-40 minutes Cross Train 30-40 minutes Beg Beg 4 miles 5 miles Beg Rest Rest Beg
40 minutes Easy 10 Miler plus 1 mile
Week 11

10-20 minute warm up, 4 miles at Tempo Cherry Tree Cherry Tree 10 Miler
Int REST REST Int HILL TRAINING HILL TRAINING Int 3-4 MILES EASY 3-4 MILES EASY Int Int 4 miles 5 miles Int Rest Rest Int
Pace, 10-20 minute cool down 10 Miler plus 2 miles Brooklyn  Coaching  Staff  

Tempo Run -10-15 minute warm up, 5 Cherry Tree Cherry Tree 10 Miler Jim  Purvis    tntjim@gmail.com  
Adv REST REST Adv HILL TRAINING HILL TRAINING Adv 5 miles 5 miles Adv Adv 4 miles 5 miles Adv Rest Rest Adv
miles at Tempo, 10-15 minute cool down 10 Miler plus 3 miles
Jasmine  Graham  
21 22 GROUP TRAINING SESSION 23 24 25 26 GROUP TRAINING SESSION 27 pace4success@gmail.com  
HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
Amy  Sitar  
Beg REST REST Beg Beg 3 Miles 4 miles Beg Beg REST REST Beg 8-10 Miles 2:15-2:30 timed run Beg 4 MILES 5 Miles
Week 12

40 minutes Easy aksitar@gmail.com  

We're dialling back this week - easy run 6x800meter repeats at hard effort with
Int REST REST Int Int 3-4 MILES EASY 5 miles Int Int REST REST Int 8-10 Miles 2:30-2:45 timed run Int 4 MILES 5 Miles
with stretching and some light x-training 400M recovery Christy  Wensley  
Adv REST REST Adv Adv 5 miles 6 miles Adv 6-8x800meter repeats with 400M Recovery Adv REST REST Adv 8-10 Miles 2:45 timed run Adv 4 MILES 5 Miles christywensley@gmail.com  

28 1 GROUP TRAINING SESSION 2 3 4 5 6

HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL HALF FULL
Week 13

Beg REST REST Beg Beg Beg Beg REST REST Beg Beg

Int REST REST Int Int Int Int REST REST Int Int

Adv REST REST Adv Adv Adv Adv REST REST Adv Adv