MARATHON TRAINING HALF & FULL PROGRAMS
|
|
- Penelope Ball
- 5 years ago
- Views:
Transcription
1 MARATHON ING HALF & FULL PROGRAMS
2 WELCOME TO AAPTIV HALF & FULL MARATHON ING
3 AAPTIV HALF & FULL MARATHON ING INTRO WELCOME TO THE AAPTIV MARATHON ING PROGRAM! WHETHER YOU RE TACKLING YOUR FIRST RACE OR WORKING TOWARDS A NEW PR, OUR PROGRAM WILL JUMPSTART YOUR ING AMBITIONS AND TAKE YOU ALL THE WAY TO THAT FINISH LINE. CREATED BY OUR AAPTIV MASTER ER, MEGHAN TAKACS, EACH ING CLASS FOLLOWS THE SIGNATURE AAPTIV WORKOUT STYLE: AN AUDIO-BASED WORKOUT THAT COMBINES THE GUIDING VOICE OF A ER WITH A KILLER PLAYLIST. SAY GOODBYE TO CLUNKY ING PLANS! WITH AAPTIV, GET ONE-ON-ONE MARATHON COACHING DELIVERED STRAIGHT TO YOUR EARBUDS. THE 12 WEEK PROGRAM IS DESIGNED FOR TIME, MEANING WHATEVER YOUR RUNNING LEVEL, YOU CAN ADAPT THE PROGRAM TO MEET YOUR NEEDS. THE WORKOUTS WILL CONSIST OF A MIX OF TEMPO RUNS, SPEED WORKOUTS, AND ING, DESIGNED TO NATURALLY BUILD ENDURANCE AND STAMINA OVER THE MULTI-WEEK PLAN. NEW TO AAPTIV? AAPTIV TURNS YOUR PHONE INTO AN ON-DEMAND FITNESS STUDIO, STREAMING THE BEST CLASSES, KILLER PLAYLISTS, AND MOTIVATING ERS DIRECT TO YOUR EARBUDS. THAT DRIVE YOU FEEL TO RUN, PUSH OR PEDAL HARDER IN A CLASS OR WHEN WORKING WITH A PERSONAL ER? AAPTIV RECREATES THAT EXACT EXPERIENCE BY SYNCING THE VOICE OF A ER WITH A PLAYLIST OF ALL THE MUSIC YOU LOVE, TO DELIVER FUN AND MOTIVATING GUIDED WORKOUTS STRAIGHT TO YOUR EARBUDS. QUESTIONS OR WANT TO LEARN MORE? SUPPORT@AAPTIV.COM
4 HALF MARATHON ING
5 AAPTIV HALF MARATHON ING OPTIONS THROUGHOUT YOUR ING, YOU LL HAVE -SPECIFIC DAYS. CHOOSE FROM ANY OF THE FOLLOWING (FOR BEST RESULTS, KEEP IT VARIED): WORKOUT (PUSHUPS, AIRSQUATS, AND BURPEES) WORKOUT 2 5 ROUNDS FOR TIME: 12 BURPEES, 20 AIR SQUATS, AND 20 ALTERNATING LUNGES WORKOUT 3 16 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE): 5 PUSH UPS, 200M RUN, AND 10 JUMP SQUATS WORKOUT : JUMP SQUATS, PUSH UPS, AND HOLLOW ROCKS WORKOUT 7 DIRTY THIRTY: 100 METER SPRINT, SIT UPS, AIR SQUATS WORKOUT 5 5 ROUNDS FOR TIME: 400M RUN, 10 BURPEES, AND 25 AIR SQUATS WORKOUT 8 3 ROUNDS FOR TIME: RUN 200M 25 PUSHUPS WORKOUT 6 FILTHY FIFTY: 50 OF EVERYTHING: PUSH UPS, AIR SQUATS, BURPEES, LUNGES, SIT UPS, AND HOLLOW ROCKS WORKOUT 9 10 ROUNDS FOR TIME: 15 KNEE TUCK JUMPS, 15 BROAD JUMPS, 15 AIR SQUATS, AND 15 PUSH UPS
6 WEEK 1
7 AAPTIV HALF MARATHON ING WEEK 1 SUNDAY MONDAY DAY 1 TUESDAY WEDNESDAY DAY 2 THURSDAY DAY 3 FRIDAY SATURDAY DAY 4 30 MIN STEADY PACE 40 MIN OF ENDURANCE WORK 30 MIN SPEED WORK WITH SPRINTS 40 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING
8 WEEK 2
9 AAPTIV HALF MARATHON ING WEEK 2 SUNDAY MONDAY DAY 5 TUESDAY WEDNESDAY DAY 6 THURSDAY DAY 7 FRIDAY SATURDAY DAY 8 30 MIN OF SPRINTS 40 MIN AT TEMPO PACE 30 MIN OF SPEED WORK 50 MIN, EASY PACE DISTANCE RUN SPEED WORKOUT ING
10 WEEK 3
11 AAPTIV HALF MARATHON ING WEEK 3 SUNDAY MONDAY DAY 9 TUESDAY WEDNESDAY DAY 10 THURSDAY DAY 11 FRIDAY SATURDAY DAY MIN STEADY PACE 40 MIN TEMPO PACE 35 MIN SPEED WORK 60 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING
12 WEEK 4
13 AAPTIV HALF MARATHON ING WEEK 4 SUNDAY MONDAY DAY 13 TUESDAY WEDNESDAY DAY 14 THURSDAY DAY 15 FRIDAY SATURDAY DAY MIN STEADY PACE 40 MIN AT YOUR RACE PACE 35 MIN OF SPRINTS 65 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING
14 WEEK 5
15 AAPTIV HALF MARATHON ING WEEK 5 SUNDAY MONDAY DAY 17 TUESDAY WEDNESDAY DAY 18 THURSDAY DAY 19 FRIDAY SATURDAY DAY MIN SPEED WORK, BUILDING UP THE SPRINT TIME 40 MIN TEMPO PACE 30 MIN AT YOUR RACE PACE 70 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING
16 WEEK 6
17 AAPTIV HALF MARATHON ING WEEK 6 SUNDAY MONDAY DAY 21 TUESDAY WEDNESDAY DAY 22 THURSDAY DAY 23 FRIDAY SATURDAY DAY MIN OF SPRINTS 20 MIN TEMPO PACE 30 MIN SPEED WORK 5K RACE PACE DISTANCE RUN SPEED WORKOUT ING
18 WEEK 7
19 AAPTIV HALF MARATHON ING WEEK 7 SUNDAY MONDAY DAY 25 TUESDAY WEDNESDAY DAY 26 THURSDAY DAY 27 FRIDAY SATURDAY DAY MIN EASY PACE 60 MIN TEMPO PACE 35 MIN SPEED WORK 90 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING
20 WEEK 8
21 AAPTIV HALF MARATHON ING WEEK 8 SUNDAY MONDAY DAY 29 TUESDAY WEDNESDAY DAY 30 THURSDAY DAY 31 FRIDAY SATURDAY DAY MIN INTERVALS 30 MIN OF ENDURANCE AND INTERVALS 30 MIN OF SPEED WORK 1 HOUR, 40 MIN EASY PACE RUN DISTANCE RUN SPEED WORKOUT ING
22 WEEK 9
23 AAPTIV HALF MARATHON ING WEEK 9 SUNDAY MONDAY DAY 33 TUESDAY WEDNESDAY DAY 34 THURSDAY DAY 35 FRIDAY SATURDAY DAY MIN STEADY PACE 30 MIN OF INTERVALS AND TEMPO PACE 35 MIN OF SPEED WORK 60 MIN RUN AT YOUR 10K PACE DISTANCE RUN SPEED WORKOUT ING
24 WEEK 10
25 AAPTIV HALF MARATHON ING WEEK 10 SUNDAY MONDAY DAY 37 TUESDAY WEDNESDAY DAY 38 THURSDAY DAY 39 FRIDAY SATURDAY DAY MIN EASY RUN 40 MIN TEMPO RUN 20 MIN OF SPEED WORK 2 HOURS EASY PACE DISTANCE RUN SPEED WORKOUT ING
26 WEEK 11
27 AAPTIV HALF MARATHON ING WEEK 11 SUNDAY MONDAY DAY41 TUESDAY WEDNESDAY DAY 42 THURSDAY DAY 43 FRIDAY SATURDAY DAY MIN STEADY PACE AND TEMPO RUN 30 MIN OF TEMPO SETS 35 MIN OF SPEED WORK 40 MIN EASY PACE DISTANCE RUN SPEED WORKOUT ING
28 WEEK 12
29 AAPTIV HALF MARATHON ING WEEK 12 SUNDAY MONDAY DAY 45 TUESDAY WEDNESDAY DAY 46 THURSDAY DAY 47 FRIDAY SATURDAY DAY MIN STEADY PACE 25 MIN EASY PACE 20 MIN EASY PACE 2 HOUR RUN, HALF MARATHON PACE DISTANCE RUN SPEED WORKOUT ING
30 FULL MARATHON ING
31 AAPTIV MARATHON ING OPTIONS THROUGHOUT YOUR ING, YOU LL HAVE -SPECIFIC DAYS. CHOOSE FROM ANY OF THE FOLLOWING (FOR BEST RESULTS, KEEP IT VARIED): WORKOUT (PUSHUPS, AIRSQUATS, AND BURPEES) WORKOUT 2 5 ROUNDS FOR TIME: 12 BURPEES, 20 AIR SQUATS, AND 20 ALTERNATING LUNGES WORKOUT 3 16 MINUTE AMRAP (AS MANY ROUNDS AS POSSIBLE): 5 PUSH UPS, 200M RUN, AND 10 JUMP SQUATS WORKOUT : JUMP SQUATS, PUSH UPS, AND HOLLOW ROCKS WORKOUT 7 DIRTY THIRTY: 100 METER SPRINT, SIT UPS, AIR SQUATS WORKOUT 5 5 ROUNDS FOR TIME: 400M RUN, 10 BURPEES, AND 25 AIR SQUATS WORKOUT 8 3 ROUNDS FOR TIME: RUN 200M 25 PUSHUPS WORKOUT 6 FILTHY FIFTY: 50 OF EVERYTHING: PUSH UPS, AIR SQUATS, BURPEES, LUNGES, SIT UPS, AND HOLLOW ROCKS WORKOUT 9 10 ROUNDS FOR TIME: 15 KNEE TUCK JUMPS, 15 BROAD JUMPS, 15 AIR SQUATS, AND 15 PUSH UPS
32 AAPTIV MARATHON ING OPTIONS: INTERMEDIATE TO ADVANCED WORKOUT 1 3 METCONS: 1.) 10 THEN 10 OVER BAR BURPEES REPEAT X5 WITH A 30 SECOND BREAK IN BETWEEN EACH ROUND 2.) 10 BACK THEN 10 BOX JUMPS REPEAT X5 WITH A 30 SECOND BREAK IN BETWEEN EACH ROUND. 3.) 400 METER RUN AND 10 PUSH UPS REPEAT X4 WITH NO BREAK, GO FOR TIME (1 MILE TOTAL AND 40 PUSH UPS) WORKOUT 2 21 MINUTE EMOM (EMOM = EVERY MINUTE ON THE MINUTE, SO YOU WILL DO THE ASSIGNED EXERCISE ON THE TOP OF EVERY MINUTE, AND WHEN YOU ARE FINISHED WITH THAT EXERCISE, WHATEVER TIME IS LEFT IN THAT MINUTE IS YOUR REST) MINUTE 1: 10 HANG MINUTE 2: 12 BURPEES, MINUTE 3: 20 KB SWINGS WORKOUT 3 RUN 1 MILE, THEN 20 DEADLIFTS, 20 PUSH UPS, 20 WALL BALLS, 20 OVER HEAD SQUATS, AND 20 BURPEES, THEN RUN 1 MILE WORKOUT 4 36 MINUTE EMOM MINUTE 1: 10 OVERHEAD SQUATS 45 LBS-75 LBS, MINUTE 2: 10 BOX JUMPS, MINUTE 3: 200 METER RUN (.13 ON THE TREADMILL), MINUTE 4: 10 PUSH UPS WORKOUT METER ROW, 10 PULL UPS, OR ASSISTED PULL UPS (MACHINE OR BAND), 800 METER ROW, 10 PULL UPS, 600 METER ROW, 10 PULL UPS, 400 METER ROW, 10 PULL UPS THEN 1 METCON - 10 BACK THEN 20 WALKING LUNGES WITH 10-25LBS IN EACH HAND WORKOUT 6 10,10,10: 200 METER RUN, DEADLIFTS, AND 10 THRUSTERS - USE LBS FOR DEADLIFTS AND 35LBS-65LBS FOR THRUSTERS (10 ROUNDS) WORKOUT 7 1.) 4 PAUSE SQUATS (65-95LBS) WITH A 5 SECOND PAUSE IN THE HOLE THEN 10 OVER BAR BURPEES, 2.) 10 SINGLE LEG RDL'S (5 EACH SIDE) THEN 10 SINGLE ARM DUMBBELL SNATCHES (5 EACH ARM), 3.) 10 THRUSTERS THEN 10 PULL UPS 3 ROUNDS OF EACH METCON, WITH A 60 SECOND BREAK IN BETWEEN EACH ROUND WORKOUT 8 EVERY 5 MINUTES FOR 25 MINUTES COMPLETE THE FOLLOWING: 400 METER ROW, 10 PUSH PRESS AT 35-65LBS, AND 20 SIT UPS WORKOUT 9 RUN 1 MILE THEN COMPLEX: 5 HANG CLEANS, 5 FRONT SQUATS, 5 PUSH JERKS (COMPLETE ONE ROUND, 15 REPS UNBROKEN, EVERY 2 MINUTES) RUN 1 MILE WORKOUT METER ROW, 3 CLEAN AND JERKS (65LBS-135LBS), 10 OVER BAR BURPEES (6 ROUNDS FOR TIME) WORKOUT METER RUN, 10 HANG CLEANS, 800 METER RUN, 10 HANG CLEANS, 800 METER RUN, 10 PUSH JERKS, 800 METER RUN, 10 PUSH JERKS WORKOUT 12 3 METCONS: 1.) 5 HANG CLEAN TO A PRESS THEN 12 BURPEES, 2.) 10 PUSH JERKS THEN 15 KB SWINGS, 3). 10 SUMO DEADLIFT HIGH PULLS THEN 10 BOX JUMPS (4 ROUNDS OF EACH, 60 SECOND BREAK BETWEEN EACH SET).
33 WEEK 1
34 AAPTIV MARATHON ING WEEK 1 SUNDAY MONDAY DAY 1 TUESDAY WEDNESDAY DAY 2 THURSDAY FRIDAY DAY 3 SATURDAY "4 MILE TEMPO RUN" - RUN 4 MILES AT RACE PACE OR FASTER " " LIGHT JOG FOR 5 MINUTES; RUN TEMPO SPEED FOR 5 MINUTES... REPEAT FOR "6 MILE HILLY RUN" UNDER 57 MINUTES DISTANCE RUN SPEED WORKOUT ING
35 WEEK 2
36 AAPTIV MARATHON ING WEEK 2 SUNDAY MONDAY DAY 4 TUESDAY WEDNESDAY DAY 5 THURSDAY FRIDAY DAY 6 SATURDAY " " DAY "8 MILE RUN" AT A 60% EFFORT "TRACK COCKTAIL" DAY DISTANCE RUN SPEED WORKOUT ING
37 WEEK 3
38 AAPTIV MARATHON ING WEEK 3 SUNDAY MONDAY TUESDAY DAY 7 WEDNESDAY THURSDAY FRIDAY DAY 8 SATURDAY DAY METER REPEATS 2 MILE REPEATS TREADMILL HILL WORKOUT DISTANCE RUN SPEED WORKOUT ING
39 WEEK 4
40 AAPTIV MARATHON ING WEEK 4 SUNDAY MONDAY TUESDAY DAY 10 WEDNESDAY DAY 11 THURSDAY FRIDAY SATURDAY DAY 12 (ONLY UPPER BODY 400 METER REPEATS WITH A KICKER 6 MILE RUN (ONLY UPPER BODY 200 METER REPEATS & & CORE) CORE) DISTANCE RUN SPEED WORKOUT ING
41 WEEK 5
42 AAPTIV MARATHON ING WEEK 5 SUNDAY MONDAY DAY 13 TUESDAY WEDNESDAY DAY 14 THURSDAY FRIDAY SATURDAY DAY 15 OPENER, 400 METER REPEATS, CLOSER HALF MARATHON DAY" 13 MILE RUN 8 MINUTE RUN; 2 MINUTE BREAK DISTANCE RUN SPEED WORKOUT ING
43 WEEK 6
44 AAPTIV MARATHON ING WEEK 6 SUNDAY MONDAY DAY 16 TUESDAY WEDNESDAY DAY 17 THURSDAY FRIDAY DAY 18 SATURDAY 5/4/3/2 X 4 RUN 6, JOG 3 15 MILE HILLY RUN DISTANCE RUN SPEED WORKOUT ING
45 WEEK 7
46 AAPTIV MARATHON ING WEEK 7 SUNDAY MONDAY TUESDAY DAY 19 WEDNESDAY THURSDAY FRIDAY DAY 20 SATURDAY DAY 21 2 Mile X M REPEAT S EASY 10 MILE RUN DISTANCE RUN SPEED WORKOUT ING
47 WEEK 8
48 AAPTIV MARATHON ING WEEK 8 SUNDAY MONDAY DAY 22 TUESDAY WEDNESDAY DAY 23 THURSDAY FRIDAY DAY 24 SATURDAY 8 MILE RUN 18 MILE RUN METER REPEATS DISTANCE RUN SPEED WORKOUT ING
49 WEEK 9
50 AAPTIV MARATHON ING WEEK 9 SUNDAY MONDAY DAY 25 TUESDAY WEDNESDAY THURSDAY DAY 26 FRIDAY SATURDAY DAY MINUTE REPEATS 6 800M REPEATS 20 MILE RUN DISTANCE RUN SPEED WORKOUT ING
51 WEEK 10
52 AAPTIV MARATHON ING WEEK 10 SUNDAY MONDAY TUESDAY WEDNESDAY DAY 28 THURSDAY DAY 29 FRIDAY SATURDAY 6 MILES EASY RUN TREADMILL HILL: PART 2 DISTANCE RUN SPEED WORKOUT ING
53 WEEK 11
54 AAPTIV MARATHON ING WEEK 11 SUNDAY MONDAY DAY 30 TUESDAY WEDNESDAY DAY 31 THURSDAY DAY 32 FRIDAY SATURDAY 4 MILE TEMPO RUN " Part 2" DISTANCE RUN SPEED WORKOUT ING
55 WEEK 12
56 AAPTIV MARATHON ING WEEK 12 SUNDAY MONDAY DAY 33 TUESDAY WEDNESDAY THURSDAY FRIDAY DAY 34 SATURDAY 2 X 2 MILE REPEATS AT RACE PACE 3 MILE EASY RUN DISTANCE RUN SPEED WORKOUT ING
57
RF ONLINE 28 DAY FAT LOSS FORMULA TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B
TRAINING PROGRAM WORKOUT JOURNAL PROGRAM B HOW TO FILL OUT THE JOURNAL FILL YOUR NAME HERE EXAMPLE FORM WEEK # OF YOUR PROGRAM DATE: DATE HERE WEIGHT: YOUR WEIGHT AT BEGINNING CALORIES: CALORIE ALLOWANCE
More informationSPARTAN MOUNTAIN SERIES TRAINING PLAN
SPARTAN MOUNTAIN SERIES TRAINING PLAN Our Spartan Mountain Series training program is designed to introduce Spartans of all skill levels to the proper training needed to get up, down and through whatever
More informationM e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move.
Walking lunge 400m 4 rounds of: M e t c o n s, n o e q u i p m e n t r e q u i r e d Metabolic conditioning workouts with nothing needed but room to move. 150 burpees 100 75 50 25 reps: situps flutterkicks
More information***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***
The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance
More informationCENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT
CENTURY KNIGHTS FIELD HOCKEY PRE-SEASON WORKOUT 2016 KNIGHTS NEVER QUIT!! Coach Jess: jgoodwin359@gmail.com 410-292-6547 2016 JUNE Sunday Monday Tuesday Wednesday Thursday Friday Saturday 01 02 03 04 05
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 4 Miles
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Pace: Speed Play Miles for Week-18 Miles for Week-18 Day
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Time: 60 Minutes
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Steady State Steady State Miles for Week-16 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Tempo Steady
More informationWorkout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist
YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on
More informationWINTER 2014 PT PLAN. Schedule for 60 people. Main APFT dates. 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning
WINTER 2014 PT PLAN Schedule for 60 people Main APFT dates 6 Jan First day 16 Jan Diagnostic APFT 27 Mar Record APFT 11 April Commissioning Keep in mind Goals If time starts to run out DO NOT CUT THE RUN,
More informationStaples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program
Staples Girls Soccer Tryout preperation Westport Staples Girls Soccer Summer Training Program End of Summer 2015 Training Program Below is the complete breakdown of the fitness tests for Staples High There
More informationSpeed Boost. 12 Week Training Plan
Speed Boost 12 Week Training Plan Welcome! This training program is all about making you faster. It s perfect for runners who have been consistently training for at least 3 months, can comfortably run
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Time: 60 Minutes
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Distance: 2 Miles Steady State Steady State Miles for Week-20 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13
More informationLT MICHAEL BULL RELLICK
THE WORKOUT The following workout was created for the individual who wants to enhance their performance in the areas of lifting, running, and swimming. It is designed to increase overall explosiveness
More informationWaxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program
Waxahachie Indians Men s Soccer 2017 Fitness & Conditioning Program Waxahachie High School 1000 N. Dallas HWY Waxahachie, TX 75165 www.waxahachieindians.org Men s Soccer WHS Men s Soccer Waxahachie Independent
More information* DO NOT DO AN INCLINE MORE THAN 15 DEGREES - TOO
Week 12 July 29th * See website for list of exercises and video A March Balance 1 x 10 each leg A March, A Skip, A Run 1 x 15yds each way Seated Arm Action 3 x 10 sec. Wall Run - Single Replacement x 6
More informationSunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Distance: 6 Miles Distance: 8 Miles
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Rest Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Distance: 10 Miles for Week-35 Pace: Hills Miles for
More informationHolly Springs Soccer FITNESS PACKET 2019 HAWK DNA. Commitment ~ Competitive Greatness ~ Character
Holly Springs Soccer FITNESS PACKET 2019 HAWK DNA Commitment ~ Competitive Greatness ~ Character 1 WEEK 1 Pacer Test: Goal for Tryouts is 100 for Varsity, 85 for JV December 3rd: 2:45 at training field
More information2010 South East Regional Qualifier Friday Afternoon Heats
Friday Afternoon Heats 10:00 AM Venue Opens / Registartion onsite opens 10:00 AM Early Staff Meeting 12:30 PM AM Brief Affiliate Teams and Masters Indoor Venue Events Q&A / How to Check in/out Masters
More informationBishop O Connell High School Field Hockey Summer 2017 Workout
Coach Eighmey Zeeck Coach Carleen Knauf Coach Katy Cronin Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org cknauf@bishopoconnell.org Twitter: @FHOConnell Instagram: oconnellfieldhockey Bishop O Connell
More informationYour Tough Mudder classic Journey Starts Here.
TRAINING GUIDE Your Tough Mudder classic Journey Starts Here. In 2019 we re taking all of the things you love about Tough Mudder (teamwork, challenge, world-class obstacles, mud) and turning the dial up
More informationTraining the Dual Hurdler. Steve Blocker Head Track Coach Emporia State University
Training the Dual Hurdler Steve Blocker Head Track Coach Emporia State University Introduction Highly motivated sprinters to attempt one of track & field's most dynamic events. Must be extremely rhythmic
More information18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018
18-WEEK BANK OF AMERICA CHICAGO MARATHON TRAINING PROGRAM OCTOBER 7, 2018 CONTENTS 04 INTRODUCTION 05 WEEKLY WORKOUTS 08 PACE CHART 09 GLOSSARY 10 IF YOU... 11 2018 BANK OF AMERICA CHICAGO MARATHON WEEK-BY-WEEK
More informationHalf Marathon Training Program
Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lactate Threshold Repeats Easy Run Easy Run 15 minute warm-up Easy Run Easy Run Easy Run
More informationNavy SEAL Workout Program
Navy SEAL Workout Program Monday 500-yd swim pushups: max in 2 min situps: max in 2 min pullups: max (no time limit) 1.5-mile run Week 1 Tuesday Wednesday 150m swimming warmup 400m sidestroke swimming
More informationCopyright, 1996 Dale Carnegie & Associates, Inc.
300m/400m Hurdle Technique and Training Amy Deem Head Men s & Women s Track and Field Coach University of Miami Introduction The 300m/400m hurdle events demand the ability to run a fast 400m as well as
More information18-WEEK MARATHON TRAINING PROGRAM
18-WEEK MARATHON TRAINING PROGRAM OCTOBER 9TH, 2016 T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O
More informationJH Spring Break Workouts
JH Spring Break Workouts Below you will find a five day workout (six for 400-1600) schedule for spring break. We are asking you to do these workouts as faithfully as weather and facilities allow. Do the
More information18-week training program
MARA T HON 18-week training program T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T
More informationSpartan Race Gym Training. By James FitzGerald
Spartan Race Gym Training By James FitzGerald The concept of Spartan Race has certainly upgraded the idea behind running. But at the base of the entire event is still just that - RUNNING. I had a love
More informationChapter 6 - ATHLETIC DEVELOPMENT FOR GOLF
Chapter 6 - ATHLETIC DEVELOPMENT FOR GOLF Athletic development is the next stage of the physical development of a golfer. Athletic development involves the training and development of movement patterns.
More informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**
At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too
More informationAPRIL 2, WEEK TRAINING PROGRAM
APRIL 2, 2017 8-WEEK TRAINING PROGRAM T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL
2018 Buffalo Marathon Training Program INTERMEDIATE LEVEL Suggested starting base mileage = 20 + /week Assumes a base ability of completing a 3-4 mile run, and longer run (can be run-walk) of 8 Suggested
More information15KM 14-WEEK TRAINING PROGRAMME
15KM 14-WEEK TRAINING PROGRAMME T H E G O A L O F T H I S P L A N I S N T T O G E T Y O U A C R O S S T H E F I N I S H L I N E, I T S T O G E T T H E B E S T V E R S I O N O F Y O U A C R O S S T H E
More informationAdvanced 14-week half marathon training schedule.
2 Advanced 14-week half marathon training schedule. You should choose this plan the Advance training plan if you are a regular runner and plan to run 5-6 times per week in your half marathon build up.
More informationHOW MANY DAYS A WEEK WILL I NEED TO RUN?
WHO IS THE PLAN FOR? This training plan is designed for runners with some experience under their belts and ideally, for those who have completed a full marathon. This means that they are familiar with
More informationWelcome to The Big Half Training Plans. Complete half marathon training plan.
Welcome to The Big Half Training Plans Complete half marathon training plan. A half marathon certainly doesn t take half the effort. It s a serious endurance running challenge that requires the development
More informationBishop O Connell High School Field Hockey Summer 2016 Workout
Coach Eighmey Zeeck Cell: 703-888-8718 Email: ezeeck@bishopoconnell.org Twitter: @FHOConnell Bishop O Connell High School Field Hockey Summer 2016 Workout Athletes, Welcome to the first inaugural summer
More information*** TEAM TOTAL IS LOGGED AS SCORE WHEN SUBMITTING RESULTS***
SCORING SHEET WOD #2 2 x 5m (2 x 16ft) Walking Lunge Then: 10 x 5m (10 x 16ft) Shuttle Run 10 Burpees ROW CALORIES 5m / 16 ft LUNGE LENGTH ATHLETE TOTAL Athlete 1 Athlete 2 5m / 16 ft SHUTTLE LENGTH BURPEES
More informationDAILY WORK OUT: Vacation. Sprinters/Jumpers
DAILY WORK OUT: Vacation Sprinters/Jumpers Monday: 200 m warm up or 0 min. EZ run 2 x (4x 200m) at 80 % effort. Recovery walk back. Recovery between sets walking for 5-0 min. 200m cool EZ run Strength
More informationCoach Vicki Mitchell 2018 Buffalo Marathon Training Program ADVANCED LEVEL
2018 Buffalo Marathon Training Program ADVANCED LEVEL Suggested starting base mileage = 40 miles/week Assumes a base ability of completing a 5 mile runs, and longer run of 8-10 miles Suggested peak mileage
More informationLisa Raleigh's. Mom & Baby Anywhere Workout
Lisa Raleigh's Mom & Baby Anywhere Workout Ready, Steady, Sweat! Let s face it, sometimes there simply is no way to escape mommy duties and hit the gym! Knowing how to train wherever you are is the key
More informationWarm-up. Transition. 30 Second Rest. Jumping Jacks. Jog. 20 Pushups - Regular. Dirty Dog. Lunge Stretch 3Out, 3 Back
2018-09-22 WORKOUT Warm-up 30 Second Rest Transition 40 40 Planks 30 30 Jumping Jacks 20 20 Pushups - Regular Jog 10 10 Dirty Dog 3 3 Lunge Stretch 3Out, 3 Back Lunge Stretch Pyramid Warm-up Level 1 Circuit
More informationSaucony Cambridge Half Marathon: Improver Plan
Saucony Cambridge Half Marathon: Improver Plan If you re taking part in the 2019 Saucony Cambridge Half Marathon and are not sure how to train for this 13.1-mile, look no further as Running With Us in
More informationBirkie Trail Half-Marathon 2015 General Training Plan and Progression
Birkie Trail Half-Marathon 2015 General Training Plan and Progression Overall Training Outline: The general progression of training should be to gradually increase both volume and intensity in the weeks
More informationFor this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).
Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance
More informationSprint Programming. Long to Short Emphasis in Fall Training
Sprint Programming Long to Short Emphasis in Fall Training ZACH GLAVASH UNIVERSITY OF TEXAS Special Thanks Mike Themas - Illinois Valley Central High School Dale Lindholm - Mossville Elementary School
More informationHALF MARATHON - GO THE DISTANCE PROGRAM
HALF MARATHON - GO THE DISTANCE PROGRAM If you have questions regarding any of the training programs feel free to contact Bruce Deacon by email at CoachBruce@runvictoriamarathon.com. As you read through
More informationOLDHAM HALF MARATHON. TRAINING GUIDE All levels FINISH START. Brought to you by Oldham Community Leisure
OLDHAM HALF MARATHON All levels FINISH START Brought to you by Oldham Community Leisure BEGINNER This 12-week training schedule is perfect for a beginner runner and a first-time half-marathoner. To start
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationHALF MARATHON TRAINING PROGRAMME
HALF MARATHON TRAINING PROGRAMME DURATION 15 weeks ACTIVITY 5 sessions and 2 rest days per week for the 15 week duration. Your sessions are outlined below SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION
More informationInstructions for the Summer Workout Packet
Instructions for the Summer Workout Packet Basic Instruction Playing field hockey should be a priority and you must do your best to play as much as possible The workout packet will prepare you to be fit
More informationWORKOUT #1 (100 POINTS) TURF TIMECAP: 10 Minutes
WORKOUT #1 (100 POINTS) TURF Only one team member can be working at a time. The team members must slap hands between each transition. 30 x Burpees Over Box (20) 30 x Ground To Overheads (135/95) 30 x Pull-Ups
More informationnd at State (3:18.24) st at State (3:16.31) th at State (3:18.02) th at State (3:21.34) 2013 (3:26.
2009 2 nd at State (3:18.24) 2010 1 st at State (3:16.31) 2011 12 th at State (3:18.02) 2012 10 th at State (3:21.34) 2013 (3:26.13) Anaerobic System (Speed) Aerobic System (Endurance) 400 Meters 56% 44%
More informationHow should each run feel?!
How should each feel?! There are a number of different paces that you should aim to master that will make up your training: Easy fully conversational at the speed of chat and about 6/10 effort. Steady
More informationP0 Day 1 Date A1) Beltless SSB Squat- wk 1-4x8 (high bar heels) % wk 2- SSB 3x8( heels) % wk 3-Beltless Squat 5x8 (high bar heels)
P0 Day Date A) Beltless SSB Squat- wk -x8 (high bar heels) 5.5-57.5% wk - SSB x8( heels) 60-6.5% wk -Beltless Squat 5x8 (high bar heels) 5.5-57.5% wk - Beltless Squat x8(high bar heels) 60-6.5% A) Long
More informationSt. Louis Marathon Level IA / IB Schedule
Goal: To finish the marathon Recommended Background: St. Louis Marathon Level IA / IB Schedule Average weekly base of 10-20 miles in the last 3 weeks At least one 6-8 mile workout Phase Dates Sunday Monday
More information2015 RUNNING GROUP CROSS FIT LACEY! Questions:
Questions: cflacey.endurance@gmail.com Options: 5 mile, 13.1 mile, and 26.2 mile (Beginner & Intermediate options) 2015 RUNNING GROUP CROSS FIT LACEY We are offing a running programmed for all types that
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationY TRI 8 WEEK TRAINING PLAN
Y TRI 8 WEEK TRAINING PLAN WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6 WEEK 7 WEEK 8 Focal Point: Be conservative with your effort in week 1 but strong in your conviction to complete the schedule this week.
More informationC/O C+R SL+F C/O
Level IA / IB Schedule Goal: To finish the marathon Recommended Background: Average weekly base of 10-20 miles in the last 3 weeks /At least one 3-5 mile workout Phase Dates Sunday Monday Tuesday Wednesday
More informationZionsville Mens Soccer Strength and Conditioning Summer Program
Zionsville Mens Soccer Strength and Conditioning Summer Program The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching. Anson Dorrance
More informationTraining plans. 5k 10k Half Marathon. Beginner 33 mins 1 hour 8 mins 2 hours 30 mins. Intermediate 26 mins 54 mins 2 hours
Training tips Running 15 miles cross-city is a different kind of challenge. So we ve designed a training plan to whip you into the shape of your life, and to help you tackle anything the city throws at
More informationHow should each run feel?!
How should each run feel?! There are a number of different s that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort. Steady
More informationTRAINING GUIDE 5K, 10K, HALF MARATHON
GUIDE 5K, 10K, HALF MARATHON * Best Ways To Get Motivated * Train With Our Inspiring Run Club * Start Your Training Plan Today * Tips & Cool Advice From Our Experts START MAKING IT HAPPEN. THANKS FOR SIGNING
More informationCentury College Men s Soccer 2015 Fitness & Conditioning Program
Century College Men s Soccer 2015 Fitness & Conditioning Program Men s Soccer Office Century College - East Campus Office Number: E2258C Phone: 651.779.3935 www.century.edu/mensoccer Century College Soccer
More informationBEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN
www.outrivalracing.com BEGINNER /INTERMEDIATE OSWEGO TRIATHLON - SPRINT TRIATHLON PLAN This plan is 10 weeks long and will prepare you for the Oswego Sprint Triathlon. It can be used by both beginners
More informationOFFICIAL TRAINING GUIDE
OFFICIAL TRAINING GUIDE Anybody can be a runner. We were meant to move. We were meant to run. It s the easiest sport. -Bill Rodgers Hello Runners! Thank you for registering for the First Annual Jones College
More informationAdvice from the coach In order for the body to adapt i.e. get fitter & stronger you need to overload it, recover well, then repeat.
This is a 16 week plan which assumes that riders are starting with a moderate level of fitness. The plan is based on 5-6 training days per week with a recovery day built in which should be taken. There
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationWork on going opposite direction also!!
Lateral Step (strengthens abductors) Lying Leg Raises (abductors) Lateral Leg Raises (abductors) Medial Pull (strengthens adductors) Medial Pull In s (adductors) Front Leg Raise (strengthen hip flexors)
More informationOfficial Training Plan
Official Training Plan Running has always been an important part of my life. It is a passion, an outlet, a goal to set and obtain. It also offers incredible health benefits that extend beyond physical
More informationFUNCTIONAL FITNESS ASSESSMENT PROTOCOL AND TESTING STANDARDS
FUNCTIONAL FITNESS ASSESSMENT PROTOCOL AND TESTING STANDARDS The functional fitness assessment tests MUST be performed consecutively in the following order with the prescribed rest periods between tests.
More informationInjury Prevention for Runners
1 T his program provides a library of twelve training plans for race distances of 5k, 10k, half marathon, and marathon. Each race distance has three plans for beginner, intermediate, and advanced runners.
More informationRunners! Workshop. How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons
Runners! Workshop How To Become Your Fastest And Strongest Runner From Beginner, To 5K, To Ultra Marathons Dr. Maria Sundberg Senior Trainer, FitEverywhere Why Do YOU Run? Recreation? To lose weight? To
More informationMid Distance sets (4 a week)
SUMMER 2014 WORKOUTS Warm-ups: (everyday) 10X100 free 1:50/2:00 Mix up with strokes, drills, kicking etc. 10X75 Cycle 1:40 Mix up with odds drill, evens kick, or odds drill, evens swim etc. 10X50 1:00
More informationMon Tue Wed Thu Fri Sat Sun (Week) Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5. min) min
February 2010 Mon Tue Wed Thu Fri Sat Sun (Week) SWIM FOCUS BIKE FOCUS RUN FOCUS RECOVERY See last page for swim and strength details! Walk/run #1 Walk/run #2 Walk/run #3 Walk/run #4 Walk/run #5 6 x (jog
More informationFIND YOUR FAST 8-WEEK TRAINING PROGRAM
FIND YOUR FAST 8-WEEK TRAINING PROGRAM THE FASTER YOUR MILE THE FASTER YOUR EVERYTHING A FAST MILE IS A DEADLY WEAPON IN ANY RUNNERS ARSENAL. YOU CAN DROP A FAST MILE TO CLOSE A PR ON YOUR 5K. OR USE THE
More informationHow should each run feel?!
How should each run feel? There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationBase Cycle 6 Weeks. 20 min change tempo run (Fartlek) 3 min easy (70%) 2 min hard(90%). Ladder Drills / core
Base Cycle 6 Weeks Sunday January 14th: Wed January 17 th : 20 min change tempo run (Fartlek) 3 min easy (70%) 2 min hard(90%). Saturday January 20 th : 4 x 400 Rest 2 min. (90% effort) 8 x short Hill
More informationDAY 1. Heavy Bat Rotations 4 sets x 15 seconds
DAY 1 HITTING WORKOUT COMPLETE 1 CIRCUIT Heavy Bat Snaps 2 sets x 15 seconds Hold a heavy bat straight out in front of body. Slowly bring barrel to forehead, then snap back to starting position. Heavy
More informationIn detail: How should each run feel? There are a number of different paces that you should aim to master which will make up your training:
How should each run feel? There are a number of different paces that you should aim to master which will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort Steady run
More informationHow should each run feel?
How should each run feel? There are a number of different paces that you should aim to master that will make up your : Easy run fully conversational at the speed of chat and about 6/10 effort. Steady run
More informationThe best way to achieve both these things is lots of regular running on a consistent basis.
Half Marathon Training From First Timers to Faster Times Half Marathon To the uninitiated, the tone of this title hints at a runner on the way to something bigger and better. And you might be, but the
More informationAvon Office 2 Simsbury Rd. Avon, CT Office: (860) Fax: (860)
Katherine J. Coyner, MD UCONN Musculoskeletal Institute Medical Arts & Research Building 263 Farmington Ave. Farmington, CT 06030 Office: (860) 679-6600 Fax: (860) 679-6649 www.drcoyner.com Avon Office
More informationJanuary 2018 LAKEWOOD CLUB ICE SCHEDULE. Sunday Monday Tuesday Wednesday Thursday Friday Saturday. 2 3 CLUB PRACTICE 6:20-7:20PM Winterhurst Ice Rink
January 2018 LAKEWOOD SCHEDULE 1 HAPPY NEW YEAR!! 2 3 PRACT 4 PRACT 5 6 PRACT 11:30AM- 1:00PM 7 PRACT 7:00-8:30PM 8 PRACT 7:15-8:15PM 90 10 PRACT 11 PRACT 12 13 No Skating Hts. Rink 14 NO SKATING PRACT
More information3: KNEE TO ELBOW SQUATS
Move 3: KNEE TO ELOW SQUTS KETTLE OOTY toneitup.com Move 1: SIDE LUNGE STND with your feet hips width apart and bring your dumbbells to your shoulders, elbows tucked by your sides. DROP down into a squat
More informationThe OBT 2018 London Marathon Training Plan - Novice
The OBT 2018 London Marathon Training Plan - Novice Success requires the athlete to be mental and physical prepared to cope with the challenges involved with running 26.2 miles. This 20 week plan starts
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More information400 m Training. Don Helberg Wheaton North High School Wheaton, IL
400 m Training Don Helberg Wheaton North High School Wheaton, IL Goals for this talk Reinforce what you currently do Give some possibilities that you might want to try Encourage you to make a Seasonal
More informationRecovery Day Rest Day pace. If needed Run 9minutes, walk briskly 1min and continue cycle. 20minute Run at even. Follow with stretching
2017 Buffalo Half Marathon Training Program BEGINNER LEVEL Suggested starting base mileage = 5 + miles/week Assumes a base ability of completing a 1-2 mile run (run/walk) The BEGINNER TRAINING SCHEDULE
More informationHow should each run feel?!
How should each run feel?! There are a number of different paces that you should aim to master that will make up your training: Easy run fully conversational at the speed of chat and about 6/10 effort.
More informationTRAINING WITH! PHYSICLO RESISTANCE GEAR. Testing & Validation
TRAINING WITH! PHYSICLO RESISTANCE GEAR Testing & Validation WHAT IS PHYSICLO? Physiclo is a novel type of compression pants with built-in resistance bands, designed to enhance training efficiency by increasing
More information5K: RACE. BIGGEST WEEK OF TRAINING: miles. LONGEST LONG RUN DISTANCES: One 7 miler, one 7-8 miler.
5K: RACE THE BASICS: This 10-week program has you honing speed in a variety of ways, from speedy strides to sustained tempo runs to six Thursday track workouts. The long runs top out at about eight, ensuring
More informationARE YOU A SLOW- OR A FAST-TWITCH RUNNER?
ARE YOU A SLOW- OR A FAST-TWITCH RUNNER? How can we individualize our training towards our different goals based on our muscular makeup? In this article you will learn how to decide if you are a Fast-twitch,
More informationMarathon? Yes, We Can!
Marathon? Yes, We Can! About Me A typical Joe the runner I played soccer for long time I don t have runner s talent I have to work hard Have started running since 2005 I weighted 200 LBs I couldn t run
More information2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT.
2015 BANK OF AMERICA CHICAGO MARATHON TRAINING PLAN JUST DO IT. THE GOAL OF THIS PLAN ISN T TO GET YOU ACROSS THE FINISH LINE, IT S TO GET THE BEST VERSION OF YOU ACROSS THE FINISH LINE. 2 Introduction
More informationWelcome to The Big Half Training Plans. Complete beginner half marathon training plan.
Welcome to The Big Half Training Plans Complete beginner half marathon training plan. We ve pulled together this training programme to help you understand the basics of what, how much and when to run over
More informationTRAINING PLAN. Half Marathon Training Plan - Improver
TRAINING PLAN Half Marathon Training Plan - Improver THIS TRAINING PLAN, PUT TOGETHER BY OUR COACHING PARTNERS RUNNINGWITHUS, IS DESIGNED TO GET YOU TO THE START LINE OF THE HALF MARATHON FEELING PREPARED
More informationHow should each run feel?
How should each feel? There are a number of different paces that you should aim to master that will make up your : Easy fully conversational at the speed of chat and about 6/10 effort. Steady conversational,
More information