Anda di halaman 1dari 4

Monday

30-Dec Rest

6-Jan 13k at 6:00-6:10 followed by 6x100m

13-Jan 16k at 6:00-6:10

20-Jan 13k at 6:00-6:10 followed by 6x100m

27-Jan 2k warm up + 8k at 5:10-5:15 + 2k cool down

3-Feb 13k at 6:00-6:10 followed by 6x100m

10-Feb 2k warm up + 8k at 5:10-5:15 + 2k cool

17-Feb 10km at 6:30

24-Feb 11k at 6:30

3-Mar 13k at 6:00-6:10

10-Mar 11k at 6:00-6:10 followed by 6x100m

17-Mar 2k warm up + 5x600m at 4:50-5:00 + 2k cool do

24-Mar 13k at 6:00-6:10

31-Mar 2k warm up + 5x600m at 4:50-5:00 + 2k cool do

7-Apr 11k at 6:30 followed by 6x100m

14-Apr 2k warm up + 5x600m at 4:50-5:00 + 2k cool do

21-Apr 11k at 6:00-6:10 followed by 8x100m

28-Apr 10k at 6:30

5-May
Tuesday Wednesday
2k warm up + 6k at 5:10-5:15 + 2k cool downRest

Rest 16k at 6:00-6:10

6k at 6:30 2k warm up + 6k at 5:10-5:15 + 2k

8k at 6:30 13k at 6:00-6:10 followed by 6x10

8k at 6:30 16k at 5:50-6:00

8k at 6:30 13k at 6:00-6:10

6k at 6:30 18k at 5:50-6:00

23k at 5:50-6:00 10k at 6:30

19k at 5:50-6:00 2k warm up + 10k at 5:10 + 2k coo

2k warm up + 5x800m at 4:50-5:00 8k at 6:30

2k warm up + 11k 5:10-5:15 + 2k cool down 19k at 5:50-6:00

19k at 5:50-6:10 8k 6:30 followed by 6x100m

2k warm up + 5x1000m at 4:50-5:00 + 2k co 19k at 5:50-6:10

18k at 5:50-6:00 6k at 6:30 followed by 6x100m

2k warm up + 4x1200 at 4:50-5:!0 + 2k cool 18k at 6:00-6:10

10k at 6:30 6k at 6:30 followed by 6x100m

2k warm up followed by 3x1600m at 4:50 paRest

2k warm up + 3k at 5:30 + 2k cool down Rest


thur fri sat sun
14k at 6:00-6:10 Rest 19k at 5:50-6:00 Rest 43

8k at 6:30 Rest 2k warm up + 13k at 5:30 + 2k cool 54

6k at 6:30 Rest 23k at 5:50-6:00 61

6k at 6:30 Rest 24k at 5:50-6:00 64

8k at 6:30 Rest 2k warm up + 16k at 5:30 + 2k cool 64

6k at 6:30 Rest 19k 5:50-6:00 59

11k at 6:00-6:10 followed Rest 29k 5:50-6:00 76

10k at 6:30 followed by 6x1Rest 2k warm up + NDM Half + 2k cool do 78

8k at 6:30 Rest 27k at 5:50-6:00 79

19k at 5:50-6:00 8k at 6:30 30k at 5:50-6:00 86

8k at 6:30 Rest 32k at 5:50-6:00 85

2k warm up + 15k at 5:10-5 Rest 27k at 5:50-6:00 80

8k at 6:30 Rest 2k warm up + 23k at 5:30 + 2k cool 76

2k warm up + 15k at 5:10-5 Rest 27k at 5:50-6:00 83

6k at 6:30 Rest 32k at 5:50-6:00 77

2k warm up + 10k at 5:00-5 Rest 26k at 5:50-6:00 63

8k at 6:30 followed by 6x1 Rest 19k at 5:50-6:00 47

8k at 6:30 Rest Prague Marathon


Very important workouts . Warm up run then exercise then run

Moderate Effort workout. Finish the mileage. Pace 5:50-6:15 max

Easy run. Pace can go slower than 6:30

Anda mungkin juga menyukai