Scribd Logo
Upload

Welcome to Scribd!

  • 13 views

    Venice Marathon Training Program: Week 1 (30km)

    Uploaded by

    Fede Ling
    This document outlines a 16-week marathon training program that gradually increases weekly mileage and includes speedwork and long runs. The plan starts with 30km in the first week and builds up to a peak of 67km before tapering down to 49km and then 20km in the final weeks. Each week includes one or two speedwork sessions, easy and long runs, and rest days to prepare the trainee for a marathon race on the last day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content

    You might also like

    Venice Marathon Training Program: Week 1 (30km)

    Uploaded by

    Fede Ling
    13 views4 pages
    This document outlines a 16-week marathon training program that gradually increases weekly mileage and includes speedwork and long runs. The plan starts with 30km in the first week and builds up to a peak of 67km before tapering down to 49km and then 20km in the final weeks. Each week includes one or two speedwork sessions, easy and long runs, and rest days to prepare the trainee for a marathon race on the last day.

    Original Description:

    A good marsthobn traininh

    Original Title

    Marathon Training

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document outlines a 16-week marathon training program that gradually increases weekly mileage and includes speedwork and long runs. The plan starts with 30km in the first week and builds up to a peak of 67km before tapering down to 49km and then 20km in the final weeks. Each week includes one or two speedwork sessions, easy and long runs, and rest days to prepare the trainee for a marathon race on the last day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    13 views4 pages

    Venice Marathon Training Program: Week 1 (30km)

    Uploaded by

    Fede Ling
    This document outlines a 16-week marathon training program that gradually increases weekly mileage and includes speedwork and long runs. The plan starts with 30km in the first week and builds up to a peak of 67km before tapering down to 49km and then 20km in the final weeks. Each week includes one or two speedwork sessions, easy and long runs, and rest days to prepare the trainee for a marathon race on the last day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 4

    Venice

    Marathon Training Program


    Week 1 (30km) Training Time Distance Terrain Feeling
    Monday 5km slow
    Tuesday rest
    Wednesday 7km slow
    Thursday 3km steady
    Friday rest
    Saturday 5km easy
    Sunday 10km slow

    Week 2 (40km) Training Time Distance Terrain Feeling


    Monday rest
    Tuesday 8km: 1 km w/u, 15 mins fast, 3min rec. c/d.
    Wednesday 8km slow
    Thursday 6km: 1.5 km jog, 3km brisk, 1.5 km jog
    Friday Rest
    Saturday 5km easy
    Sunday 13km slow

    Week 3 (46km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 10km: 2km jog, 4 x 1km fast with 500m rec. c/d
    Wednesday 9km slow
    Thursday 7km: 1km w/u, 5km steady, 1km c/d
    Friday Rest
    Saturday 5km easy
    Sunday 15km slow

    Week 4 (42km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 8km: 1km w/u, 4 x 1km fast (4min), 250m rec. c/d
    Wednesday 11km slow
    Thursday 6km: 1.5km jog, 3km brisk, 1.5 km jog.
    Friday Rest
    Saturday 5km easy
    Sunday 12km: 1km w/u, 10k race (sub 50), 1km c/d.
    Week 5 (47km) Training Time Distance Terrain Feeling
    Monday Rest
    Tuesday 8km: 1km w/u, 6km lamposts, 1km c/d
    Wednesday 8km slow
    Thursday 8km steady
    Friday Rest
    Saturday 5km easy
    Sunday 18km slow

    Week 6 (53km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 10km: 1km w/u, 8x2mins up hill, jog back. 1km c/d
    Wednesday 10km slow
    Thursday 8km: 1km w/u, 6km brisk, 1km c/d.
    Friday Rest
    Saturday 5km easy
    Sunday 20km slow

    Week 7 (58km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 8km: 1km w/u, 10 x 400s, 200 rec. 1km c/d
    Wednesday 12km slow
    Thursday 9km steady
    Friday Rest
    Saturday 5km easy
    Sunday 24km slow

    Week 8 (48km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 8km: 1km w/u, 12 x 200s, 200m rec. c/d
    Wednesday 8km slow
    Thursday 6km: 1.5km jog, 3km brisk, c/d.
    Friday Rest
    Saturday 5km easy
    Sunday 21km Race, half marathon.
    Week 9 (63km) Training Time Distance Terrain Feeling
    Monday Rest
    Tuesday 8km: w/u, 10 x 1min hills, c/d
    Wednesday 10km slow
    Thursday 13km steady
    Friday Rest
    Saturday 5km easy
    Sunday 27km slow

    Week 10 (58km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 12km: w/u, 3 x 2km fast, 400m rec. c/d.
    Wednesday 12km slow
    Thursday 8km: 1km w/u, 4km brisk, 1km c/d.
    Friday Rest
    Saturday 5km easy
    Sunday 21km Half Marathon

    Week 11 (67km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 12km with lamposts
    Wednesday 8km slow
    Thursday 12km steady
    Friday Rest
    Saturday 5km easy
    Sunday 30km slow

    Week 12 (67km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 9km: 1km w/u, 4 x 1.5km fast, 200m rec. c/d
    Wednesday 12km slow
    Thursday 8km: 1km w/u, 4km brisk, 1km c/d.
    Friday Rest
    Saturday 5km easy
    Sunday 33km slow
    Week 13 (67km) Training Time Distance Terrain Feeling
    Monday Rest
    Tuesday 9km: 1km w/u, 10 x 90 sec hills. c/d
    Wednesday 12km slow
    Thursday 8km: 1km w/u, 4km brisk, 1km c/d.
    Friday Rest
    Saturday 5km easy
    Sunday 33km slow

    Week 14 (62km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 7km: w/u. 6 x 800s w/ 100m rec. c/d
    Wednesday 9km slow
    Thursday 11km steady
    Friday Rest
    Saturday 5km easy
    Sunday 30km slow

    Week 15 (49km) Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 8km: w/u, 8 x 400s, 200m rec. c/d.
    Wednesday 8km slow
    Thursday 8km: 1km w/u, 4km brisk, 1km c/d.
    Friday Rest
    Saturday 5km easy
    Sunday 20km steady

    Week 16 Training Time Distance Terrain Feeling


    Monday Rest
    Tuesday 6km: w/u, 10 x 200s, 100m rec. c/d.
    Wednesday 5km slow
    Thursday Rest
    Friday Rest
    Saturday 3km easy
    Sunday Race Day.

    You might also like