Bass Pro Fitness Training
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Run The Rock PR Training Schedule
Training plan designed by Lucky Fox Coaching FB link At Lucky Fox Coaching, we offer running and canicross coaching to individuals of all skill levels. Our training methods are based on scientific models. We use VO2Max, lactic threshold, heart rate, and heart rate variability (HRV) to determine workouts and total training loads to improve your fitness and help reduce injuries. |
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Downloadable link HERE
1:1 Recovery means equal time interval and recovery. A 45 second interval would get 45 second recovery. Recovery should be based on goal pace.
2:1 Recovery means the time in the interval is double the time of the recovery. A 1:30 second interval would get 45 second recovery. Recovery should be based on goal pace.
1:1 Recovery means equal time interval and recovery. A 45 second interval would get 45 second recovery. Recovery should be based on goal pace.
2:1 Recovery means the time in the interval is double the time of the recovery. A 1:30 second interval would get 45 second recovery. Recovery should be based on goal pace.
5K Current Ability |
F Pace |
R Pace |
I Pace |
T Pace |
18:00 |
5:04 |
5:22 |
5:45 |
6:18 |
20:00 |
5:38 |
5:58 |
6:24 |
7:00 |
22:00 |
6:12 |
6:33 |
7:02 |
7:42 |
24:00 |
6:46 |
7:09 |
7:40 |
8:24 |
26:00 |
7:19 |
7:45 |
8:19 |
9:06 |
28:00 |
7:53 |
8:21 |
8:57 |
9:48 |
30:00 |
8:27 |
8:57 |
9:36 |
10:30 |
32:00 |
9:01 |
8:57 |
10:14 |
11:12 |
34:00 |
9:01 |
10:08 |
10:52 |
11:54 |
