Aug 10, 2015 - stride for a period of between 15 and 30 seconds. Just speed up a bitâthis isn't a sprint. The importan
TAC K L E B OX 14 WEEK TRAINING MON
TUES
RUN 30 MIN
M AY 11 - 17
11 RUN 30 MIN
M AY 18 - 24
RUN 40 MIN
JUNE 8 - 14
RUN 45 MIN
JUNE 22 - 28
26
22
S AT
SUN
RUN 30 MIN INCLUDING 4 STRIDES
YOGA OR CROSSTRAINING
OFF
RUN 5km (3 mile)
RUN 20 MIN & YOGA
2
9 YOGA
23
22
YOGA OR CROSSTRAINING
29
YOGA OR CROSSTRAINING
10
17
12
18 YOGA OR CROSSTRAINING
24
19
20 RUN 11km (7 mile)
OFF
25
13 RUN 9.5km (6 mile)
OFF
26
RUN 20 MIN & YOGA
24
31 RUN 30 MIN & YOGA
6 RUN 6.5km (4 mile)
OFF
11 YOGA OR CROSSTRAINING
30
5
17
RUN 20 MIN & YOGA
RUN 9.5km (6 mile)
OFF
4
23 RUN 8km (5 mile)
OFF
28
16 RUN 6.5km (4 mile)
OFF
YOGA OR CROSSTRAINING
3
RUN UPHILL: BUTE STREET
YOGA
15
21
27
RUN DOWNHILL: DUNSMUIR
16
YOGA OR CROSSTRAINING
20
RUN WORKOUT: T H E S TA R T
YOGA
14
13
RUN 40 MIN INCLUDING 6 STRIDES
YOGA
15
FRI
RUN 35 MIN INCLUDING 6 STRIDES
YOGA
8 RUN 40 MIN
JUNE 15 - 21
19
1
THURS
RUN 30 MIN INCLUDING 5 STRIDES
YOGA
25 RUN 35 MIN
JUNE 1-7
12
18 RUN 35 MIN
M AY 25 - 31
YOGA
WED
27
7 RUN 30 MIN & YOGA
14 RUN 30 MIN & YOGA
21 RUN 30 MIN & YOGA
28
LEGEND S T R I D E S : A stride consists of increasing your pace and lengthening your stride for a period of between 15 and 30 seconds. Just speed up a bit—this isn’t a sprint. The important thing is to maintain an even intensity throughout the interval. Take as much time as you need to recover between intervals. RUN TRAINING:
The runs are designed to help you improve your form, prepare for the course and visualize a great race! S U N D AY Y O G A :
This is your opportunity to restore your body after all that training. Choose a gentle Hatha, Yin or Restorative class to give your mind and your muscles a break—you deserve it!
T U E S D AY A N D T H U R S D AY Y O G A : During half marathon training, yoga is your secret weapon for building length, strength and alignment. Grab a buddy and head to class or find your flow with the 45-minute yoga practice included in your SeaWheeze app. CROSS- TRAINING:
Your cross-training should focus on building core strength, stability and balance—think circuit class, swimming or cycling. You’ll still be getting a workout but your muscles will work in a different way than when you’re running.
TAC K L E B OX 14 WEEK TRAINING MON
TUES
RUN 45 MIN
JUNE 29 J U LY 5
29 RUN 45 MIN
J U LY 6 - 12
14 YOGA
21
10
FRI
S AT
SUN
RUN UPHILL: BURRARD BRIDGE
YOGA OR CROSSTRAINING
OFF
RUN 13km (8 mile)
RUN 20 MIN & YOGA
28
RUN SPEED: CORNWALL AV E U- TURN
YOGA OR CROSSTRAINING
RUN DOWNHILL: BLASTIN’ B E A C H AV E
YOGA OR CROSSTRAINING
RUN SPEED: THE SEAWALL
YOGA OR CROSSTRAINING
8
4
11
10
17
29
24
30 YOGA OR CROSSTRAINING
5
6 YOGA OR CROSSTRAINING
12
18
25
13
1
8 R A C E D AY !
OFF
14
26 RUN 30 MIN & YOGA
RUN 9.5km (6 mile)
7
19 RUN 30 MIN & YOGA
31 OFF
12 RUN 20 MIN & YOGA
RUN 19.5km (12 mile)
OFF
YOGA OR CROSSTRAINING
11
RUN 16km (10 mile)
OFF
5 RUN 20 MIN & YOGA
RUN 14.5km (9 mile)
OFF
23
4 RUN 9.5km (6 mile)
OFF
16
22
RUN 30 - 40 MIN. EASY
YOGA
3
9
15
RUN SPEED: THE FINISH
YOGA
2
1
RUN UPHILL: LUMBERMAN ARCH
YOGA
3 RUN 30 MIN
AUGUST 1 0 -1 5
YOGA
27 RUN 40 MIN
AUGUST 3-9
7
20 RUN 45 MIN
J U LY 2 7 AUGUST 2
YOGA
13 RUN 45 MIN
J U LY 20 - 26
THURS
30
6 RUN 45 MIN
J U LY 13 - 19
YOGA
WED
15
2 RUN 30 MIN & YOGA
9 C E L E B R AT E !
16
LEGEND S T R I D E S : A stride consists of increasing your pace and lengthening your stride for a period of between 15 and 30 seconds. Just speed up a bit—this isn’t a sprint. The important thing is to maintain an even intensity throughout the interval. Take as much time as you need to recover between intervals. RUN TRAINING:
The runs are designed to help you improve your form, prepare for the course and visualize a great race! S U N D AY Y O G A :
This is your opportunity to restore your body after all that training. Choose a gentle Hatha, Yin or Restorative class to give your mind and your muscles a break—you deserve it!
T U E S D AY A N D T H U R S D AY Y O G A : During half marathon training, yoga is your secret weapon for building length, strength and alignment. Grab a buddy and head to class or find your flow with the 45-minute yoga practice included in your SeaWheeze app. CROSS- TRAINING:
Your cross-training should focus on building core strength, stability and balance—think circuit class, swimming or cycling. You’ll still be getting a workout but your muscles will work in a different way than when you’re running.