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  • Saptămân A Luni Miercuri Vineri Duminică: Marţi JOI Sâmbătă

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    Vivi Danielle
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    This document outlines a 6-week marathon training plan with runs scheduled for each day of the week. The plan includes steady runs, tempo runs, speed workouts, hill work, long runs of increasing distance, and recovery runs. Core exercises and IT band rehab are also scheduled for most days. The workouts gradually increase in intensity and distance to prepare the athlete for a marathon over the 6-week period.

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    Original Title

    Program Antrenament

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    This document outlines a 6-week marathon training plan with runs scheduled for each day of the week. The plan includes steady runs, tempo runs, speed workouts, hill work, long runs of increasing distance, and recovery runs. Core exercises and IT band rehab are also scheduled for most days. The workouts gradually increase in intensity and distance to prepare the athlete for a marathon over the 6-week period.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    12 views3 pages

    Saptămân A Luni Miercuri Vineri Duminică: Marţi JOI Sâmbătă

    Uploaded by

    Vivi Danielle
    This document outlines a 6-week marathon training plan with runs scheduled for each day of the week. The plan includes steady runs, tempo runs, speed workouts, hill work, long runs of increasing distance, and recovery runs. Core exercises and IT band rehab are also scheduled for most days. The workouts gradually increase in intensity and distance to prepare the athlete for a marathon over the 6-week period.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 3

    SAPTMN

    LUNI

    MARI

    MIERCURI

    JOI

    VINERI

    SMBT

    DUMINIC

    Steadyrun(10
    seconds
    faster to
    20 seconds
    slower
    than
    current
    marathon
    pace) 8km
    Steadyrun(10
    seconds
    faster to
    20 seconds
    slower
    than
    current
    marathon
    pace)7km
    Steadyrun(10
    seconds
    faster to
    20 seconds
    slower

    Itb rehab
    Push-ups
    5X20 2min

    Temporun(10k+10s)
    30min

    Itb rehab
    Push-ups
    5X20 2min

    Longrun(easy
    6:30)
    10km

    Standard core

    Recovery-run
    30min
    6:50

    Itb rehab
    Push-ups
    5X20 2min

    Temporun(10k+10s)
    4X10min

    Itb rehab
    Push-ups
    5X20 2min

    Longrun(easy
    6:30)
    11.5km

    Standard core

    Recovery-run
    30min
    6:50

    Itb rehab
    Push-ups
    5X20 2min

    Speed-run
    (1 mile
    warm-up, 8
    x 800
    meters at
    10 seconds

    Itb rehab
    Push-ups
    5X20 2min

    Longrun(easy
    6:30)
    12.5km

    Standard core

    Recovery-run
    30min
    6:50

    2
    3

    than
    current
    marathon
    pace) 9km

    4
    5

    slower than
    10k pace
    w/60
    seconds
    rest, 1 mile
    cool down)
    Standard core 1mile Warm-up
    5k race 4:45
    1mile cooldown

    Steadyrun(10
    seconds
    faster to
    20 seconds
    slower
    than
    current
    marathon
    pace) 8km
    SteadyStandard core
    run(10
    seconds
    faster to
    20 seconds
    slower
    than
    current
    marathon
    pace) 7km

    Speed
    endurance:
    1 mile
    warm-up, 4
    x 1 mile at
    10 seconds
    slower than
    10k pace
    w/60
    seconds
    rest, 1 mile
    cool down

    Itb rehab
    Push-ups
    5X20 2min

    Longrun(easy
    6:30)
    10km

    Itb rehab
    Push-ups
    5X20 2min

    Recovery-run
    30min
    6:50

    Itb rehab
    Push-ups
    5X20 2min

    Longrun(easy
    6:30)
    12km

    Itb rehab
    Push-ups
    5X20 2min

    Recovery-run
    30min
    6:50

    Steady-run
    With hills
    10km

    Itb rehab
    Push-ups
    5X20 2min

    1mile warmup, 6 x 1 mile


    at 10
    seconds
    slower than
    10k pace
    w/60 seconds
    rest, 1 mile
    cool down

    Standard core

    Longrun(easy
    6:30)
    13km

    Itb rehab
    Push-ups
    5X20 2min

    Recovery-run
    20min
    6:50

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