Alex Reynish reynish

Jack Daniels Half Marathon Plan

Phase	Primary Focus	Key Activities/Workouts	Duration
Phase I	Building your aerobic base and increasing mileage safely.	Easy-paced weekly runs. Strides 2-3 times per week. Increase running days to at least 5 (maybe 6) per week. Increase weekly mileage.	Recommended not to exceed about 4 weeks.
Phase II	Introducing two types of speedwork.	Repetition workouts (at least once per week). Repetitions should not exceed $5%$ of total weekly mileage. Tempo workouts (once per week), which can be tempo runs or tempo cruise intervals (e.g., 2-3 sets of 5-6 minutes at tempo pace with 1 minute recovery).	About 5 to 6 weeks.
Phase III	Getting into good racing shape (the hardest phase).	Replace repetition runs with Interval runs and Hard runs. Hard runs are for a specific time (e.g., 3-5 minutes hard followed by 1-3 minutes recovery). Interval/Hard run volume should not exceed about $8%$ of weekly

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	<title>Reptronome - Arcade Edition</title>
	<script src="https://cdn.tailwindcss.com"></script>
	<style>
	/* Retro 80s Arcade Styles */
	body {

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	# This example gist makes fireworks appear on the Raspberry Pi Sense Hat. This could be adapted for other LED based Raspberry Pi Hats.

	from sense_hat import SenseHat
	from time import sleep
	from random import randint
	import threading

	DECAY = 0.7 # Colour decay of firework head.
	SPEED = 0.1 # Speed of firework explosion.
	DISPLAY_SPEED = 0.6 # Speed of firework launches.

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	<div class="title">
	<div class="titlebtn titlebtn_left">C</div>
	<span>alexreynish.com</span>
	<div class="titlebtn titlebtn_right">M</div>
	</div>
	<div class="content">
	<h1>Alex Reynish</h1>
	<p>Something about me</p>
	</div>