#RunForHope #FromTheRiverToTheSea #Hatikvah
From the River to the Sea ISRAEL is meant to be | HATIKVAH Run for Hope 🇮🇱
In the Jewish heart
A Jewish spirit still sings
And the eyes look east
Toward Zion
Our hope is not lost,
Our hope of two thousand years
To be a free nation in our land
In the land of Zion and Jerusalem!
Vlog Chapters:
0:00 - 3:48 Vlog Intro
3:49 - Tel Aviv and Ramat Gan Intervals
9:34 - Run For Hope Marathon
Music:
🔻
"Metro Vice - 5 Sec" is under a Creative Commons (CC-BY 3.0) license
Music promoted by BreakingCopyright: bit.ly/b-5-sec
🔺
Below is our 10 week training program for a sub 5min mile attempt which includes 3 key workouts per week!
WEEK 1️⃣
▪︎8km Easy / 4 x 100m sprints / 1km @ Sub 3:30 ( • 1K Time Trial | Week 1... )
▪︎10 x 200m @ 35sec (1min rest)
▪︎14km Aerobic Run
WEEK 2️⃣
▪︎8K Easy / 4 x 100m / 1ml @ Sub 5:40
▪︎12 x 200m @ 35sec (2min rest)
▪︎16km Aerobic Run
WEEK 3️⃣
▪︎20min Tempo @ 80% of 10K race pace
▪︎6 x 400m @ 74sec (2min rest)
▪︎16km Aerobic Run
WEEK 4️⃣
▪︎20min Tempo @ 80% of 10K race pace
▪︎6 x 400m @ 74sec (2min rest)
▪︎18km Aerobic Run
WEEK 5️⃣
▪︎20min Tempo @ 80% of 10K race pace
▪︎8 x 400m @ 74sec (1min rest)
▪︎16km Aerobic Run
WEEK 6️⃣
▪︎20min Tempo @ 80% of 10K race pace
▪︎8 x 400m @ 74sec (1min rest)
▪︎18km Aerobic Run
WEEK 7️⃣
▪︎20min Tempo @ 10K race pace
▪︎6 x 800m @ 2:45sec (2min rest)
▪︎16km Aerobic Run
WEEK 8️⃣
▪︎20min Tempo @ 10K 80% race pace
▪︎6 x 800m @ 2:45sec (1min rest)
▪︎18km Aerobic Run
WEEK 9️⃣
▪︎20min Tempo @ 10K race pace
▪︎5 x 1000m @ 3:30 (2min rest)
▪︎16km Aerobic Run
WEEK 🔟
▪︎20min Tempo @ 10K 80% pace
▪︎8 x 400m @ 74sec (30sec rest)
▪︎14km Aerobic Run
WEEK 1️⃣1️⃣
▪︎10K Tempo @ 10K 80% pace
▪︎8 x 400m @ 74sec (30sec rest)
▪︎18km Aerobic Run
WEEK 1️⃣2️⃣
▪︎45min Recovery
▪︎30min Light Run
▪︎SUB 3hr Sea of Galilee Tiberias Marathon!!
☆☆☆☆☆ FRI DEC 8th: SUB 5min Mile! 🏆🥇
☆☆☆☆☆ FRI JAN 5th: SUB 3hr Marathon! 🏆🥇
We used the following equipment to complete this challenge:
Adidas Adizero
www.adidas.com/us/adizero-adi...
Garmin Fenix 6x
buy.garmin.com/en-US/US/p/641435
GoPro Hero 12 Black Creator Edition
www.bug.co.il/brand/gopro/her...
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▪︎FACEBOOK: / therunningtourguide
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▪︎STRAVA: / strava
☆Please feel free to mail me @
Isratrack@gmail.com / RunningTourGuide@gmail.com
Thank You for following!
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