{"id":3516,"date":"2019-07-23T13:34:24","date_gmt":"2019-07-23T18:34:24","guid":{"rendered":"http:\/\/www.new.usafit.com\/eastbayfit\/?page_id=3516"},"modified":"2022-12-05T13:17:28","modified_gmt":"2022-12-05T19:17:28","slug":"east-bay-fit-training-schedule","status":"publish","type":"page","link":"https:\/\/www.usafit.com\/eastbayfit\/east-bay-fit-training-schedule\/","title":{"rendered":"East Bay Fit Training Schedule"},"content":{"rendered":"[vc_row disable_element=\"yes\"][vc_column offset=\"vc_hidden-lg vc_hidden-md\"][vc_custom_heading text=\"Weekly Schedule\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_btn title=\"DOWNLOAD SCHEDULE\" style=\"flat\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Feastbayfit%2Fwp-content%2Fuploads%2F2020%2F02%2F2020-Training-Schedule-1.xlsx|||\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][vc_custom_heading text=\"2022-2023 Training Schedule\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" align=\"align_left\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_column_text][\/vc_column_text][vc_custom_heading text=\"Glossary\/Key\" font_container=\"tag:h2|font_size:26px|text_align:left|color:%233a3a3a|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]<strong>Notes: <\/strong><\/p>\n<ul>\n<li>Always start each workout with 5-10 minutes warming up and end with 5 minutes cool-down.<\/li>\n<li>Workout times are expressed in minutes (not miles) for days other than Saturday.<\/li>\n<\/ul>\n<p><strong>30\/e =<\/strong> 30 minutes at an easy conversational pace.<\/p>\n<p><strong> XT<\/strong> = Cross-train - any other activity you enjoy that isn't running.<\/p>\n<p><strong>\/hill<\/strong> = Choose a route that includes some rolling hills for a portion of the run .<\/p>\n<p><strong>tempo<\/strong> = after warm-up, hold a steady pace 30 seconds to 1 minute per mile faster than easy pace.<\/p>\n<p><strong> 5x400m\/2min<\/strong> = after warm-up, repeat 5 sets of 400 meter (1\/4 mile) faster runs with 2 minutes walk or jog recovery after each, then cool-down.<\/p>\n<p><strong>Note<\/strong>:\u00a0 a standard school oval track is 400 meters<\/p>\n<p><strong>400<\/strong> = 400 meters (or 1\/4 mile)<\/p>\n<p><strong>800<\/strong> = 800 meters (or 1\/2 mile)[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_custom_heading text=\"2022-2023 Half Marathon Training Schedule\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]\t\t\r\n\t<iframe id=\"s_pdf_frame\" src=\"\/\/docs.google.com\/gview?embedded=true&url=https:\/\/www.usafit.com\/eastbayfit\/wp-content\/uploads\/2020\/01\/Liv-Half-Training-Schedule-1.pdf\" style=\"float:left; padding:10px;width:100%; height:600px;\" frameborder=\"0\"><\/iframe>[\/vc_column_text][\/vc_column][\/vc_row][vc_row][vc_column][vc_empty_space height=\"64px\"][vc_custom_heading text=\"Want more information about East Bay FIT?\" font_container=\"tag:h2|font_size:36px|text_align:center|color:%233a3a3a|line_height:2\" use_theme_fonts=\"yes\"][vc_btn title=\"CONTACT US\" style=\"classic\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Feastbayfit%2Feast-bay-fit-contact-us%2F|title:USA%20Fit%20Contact%20Us|target:%20_blank|\"][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":"<p>[vc_row disable_element=\"yes\"][vc_column offset=\"vc_hidden-lg vc_hidden-md\"][vc_custom_heading text=\"Weekly Schedule\" font_container=\"tag:h2|font_size:46px|text_align:center|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_btn title=\"DOWNLOAD SCHEDULE\" style=\"flat\" shape=\"square\" color=\"black\" align=\"center\" link=\"url:http%3A%2F%2Fwww.usafit.com%2Feastbayfit%2Fwp-content%2Fuploads%2F2020%2F02%2F2020-Training-Schedule-1.xlsx|||\"][vc_separator color=\"custom\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][\/vc_column][\/vc_row][vc_row][vc_column][vc_column_text][\/vc_column_text][vc_custom_heading text=\"2022-2023 Training Schedule\" font_container=\"tag:h2|font_size:46px|text_align:left|color:%23105677|line_height:2\" use_theme_fonts=\"yes\"][vc_separator color=\"custom\" align=\"align_left\" style=\"dotted\" el_width=\"70\" accent_color=\"#919191\"][vc_column_text][\/vc_column_text][vc_custom_heading text=\"Glossary\/Key\" font_container=\"tag:h2|font_size:26px|text_align:left|color:%233a3a3a|line_height:2\" use_theme_fonts=\"yes\"][vc_column_text]Notes: Always start each workout with 5-10 minutes warming up and end with 5 minutes cool-down. Workout times are expressed in minutes (not miles) for&nbsp;<a href=\"https:\/\/www.usafit.com\/eastbayfit\/east-bay-fit-training-schedule\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":10,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-fullwidth.php","meta":{"spay_email":""},"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/PcWR2H-UI","_links":{"self":[{"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/pages\/3516"}],"collection":[{"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/users\/10"}],"replies":[{"embeddable":true,"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/comments?post=3516"}],"version-history":[{"count":60,"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/pages\/3516\/revisions"}],"predecessor-version":[{"id":4138,"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/pages\/3516\/revisions\/4138"}],"wp:attachment":[{"href":"https:\/\/www.usafit.com\/eastbayfit\/wp-json\/wp\/v2\/media?parent=3516"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}