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    800m Training Plan For Mando Employe

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    Sunder Veera Karthikeyan
    This document outlines a 10 week workout plan with the goal of improving performance in the 800m run. Each week provides a schedule of runs, strength training, and speed workouts for each day, including long runs, tempo runs, intervals, strides, and recovery. The plan progresses each week by increasing distances, speeds, and intensity of the workouts to gradually build endurance and speed over the 10 week period.

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    800m Training Plan For Mando Employe

    Uploaded by

    Sunder Veera Karthikeyan
    681 views7 pages
    This document outlines a 10 week workout plan with the goal of improving performance in the 800m run. Each week provides a schedule of runs, strength training, and speed workouts for each day, including long runs, tempo runs, intervals, strides, and recovery. The plan progresses each week by increasing distances, speeds, and intensity of the workouts to gradually build endurance and speed over the 10 week period.

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    weekly training plan for 800m

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    800m training plan for mando employe

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    This document outlines a 10 week workout plan with the goal of improving performance in the 800m run. Each week provides a schedule of runs, strength training, and speed workouts for each day, including long runs, tempo runs, intervals, strides, and recovery. The plan progresses each week by increasing distances, speeds, and intensity of the workouts to gradually build endurance and speed over the 10 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
    681 views7 pages

    800m Training Plan For Mando Employe

    Uploaded by

    Sunder Veera Karthikeyan
    This document outlines a 10 week workout plan with the goal of improving performance in the 800m run. Each week provides a schedule of runs, strength training, and speed workouts for each day, including long runs, tempo runs, intervals, strides, and recovery. The plan progresses each week by increasing distances, speeds, and intensity of the workouts to gradually build endurance and speed over the 10 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 7

    Week: 1

    Workout Plan –DEC 15th 2019

    800m workout

    DAY AM/PM

    Sun
    LONG RUN 90min easy pace @ 4.32/km
    Afternoon massage

    Mon
    Strength training (self-body weight exercise)

    Tues 20min easy + 8X 120m acceleration run +


    complete body Stretching
    Wed 85% half Marathon pace run 30min @ 4’/km
    Min of 6 - 8km
    Thur Active Rest 15min easy run + meditation +
    stretching + massage

    Fri Strength training (medicine ball or staircase


    exercise)
    Sat Speed endurance

    4x 400m run x 400m jog @ 80sec + 10min jog


    + 3 x 200m run x 200m @ 35 sec
    Week: 2

    Workout Plan –DEC 22nd 2019

    800m workout
    DAY AM/PM
    3 km run event 20min easy + 8X 120m strides + complete body
    Sun
    Stretching

    Mon 20min easy + 8X 120m acceleration run

    30min easy @ 4’30’’/km + complete body


    Tues
    Stretching
    85% half Marathon pace run 30min @ 4’/km
    Wed
    Min of 6 - 8km
    Active Rest 15min easy run + meditation +
    Thur
    stretching + massage

    Strength training (medicine ball or staircase


    Fri
    exercise)
    Speed endurance

    4x 400m run x 400m jog @ 80sec + 10min jog


    Sat
    + 3 x 200m run x 200m @ 35 sec
    Week: 3

    Workout Plan –Oct 27th 2019

    800m workout
    DAY AM PM

    Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

    20min easy + 3x4x80m acceleration run 5min


    Mon Strength training (self-body weight exercise)
    rest in between sets
    30min easy @ 4’30’’/km + complete body
    Tues Running form exercise + 8x150m strides
    Stretching

    Wed 85% half Marathon pace run 40min @ 3.50/km Core strengthening workout

    Active Rest 15min easy run + meditation +


    Thur 20 min easy + 4 x 60m + 4 x 40m sprints with
    stretching + massage complete recovery

    Strength training (medicine ball or staircase 20min easy run+


    Fri exercise) three exercise upper body, three running form exercise +
    exercise lower body Flexibility exercise
    Speed endurance
    Sat 4x 400m run x 400m jog @ 58sec + 10min jog rest
    + 2x 200m run x 200m @ 26sec

    Week 4 week 5 and week 6 didn’t do because of health and climatic condition in Haryana
    Week: 7

    Workout Plan –Nov 24th 2019

    800m workout
    DAY AM PM

    Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

    20min easy + 3x4x100m acceleration run 5min


    Mon Strength training (weight exercise)
    rest in between sets
    30min easy @ 4’30’’/km + complete body
    Tues Running form exercise + 10 x120m strides
    Stretching

    Wed 85% half Marathon pace run 40min @ 3.50/km Core strengthening workout

    Active Rest 15min easy run + meditation +


    Thur 20 min easy + 2 x 5 x 40m sprints with complete
    stretching + massage recovery

    Strength training (medicine ball or staircase 20min easy run+


    Fri exercise) three exercise upper body, three running form exercise +
    exercise lower body Flexibility exercise
    Speed endurance

    Sat 2 x 3 x 400m @ 60sec with 3min recovery rest


    between set 6min recovery + 15 min jog +5 x
    200m run x 200m jog @ 28sec
    Week: 8

    Workout Plan –DEC 1st 2019

    800m workout
    DAY AM PM

    Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

    20min easy + 3x3x120m acceleration run 5min


    Mon Strength training (weight exercise)
    rest in between sets
    30min easy @ 4’30’’/km + complete body
    Tues Running form exercise + 8 x150m strides
    Stretching
    Tempo run 10min run @ 3’10’’/km 10min
    Wed easy @ 4’30’’/km 10min run @ 3’10’’/km 5 Core strengthening workout
    min easy jog
    Active Rest 15min easy run + meditation +
    Thur 20 min easy + 2 x 3 x 60m sprints with complete
    stretching + massage recovery

    Strength training (medicine ball or staircase 20min easy run+


    Fri exercise) three exercise upper body, three running form exercise +
    exercise lower body Flexibility exercise
    Speed endurance
    Sat 3 x 5 x 200m run X 200m jog @ 28sec with rest
    5min recovery between set
    Week: 9

    Workout Plan –DEC 8th 2019

    800m workout
    DAY AM PM

    Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

    20min easy + 3x3x150m acceleration run 5min


    Mon Strength training (weight exercise)
    rest in between sets
    30min easy @ 4’30’’/km + complete body
    Tues Running form exercise + 8 x150m strides
    Stretching
    Tempo run 3 x 2km run x 3 min jog @
    Wed Core strengthening workout
    3’20/km on road
    Active Rest 15min easy run + meditation +
    Thur 20 min easy + 2 x 3 x 60m sprints with complete
    stretching + massage recovery

    Strength training (medicine ball or staircase 20min easy run+


    Fri exercise) three exercise upper body, three running form exercise +
    exercise lower body Flexibility exercise
    Speed endurance
    Sat 3 x 400m @ 60sec with 2min recovery + 15 Rest
    min jog+ 3 x 300m @ 40’’ with 3min recovery
    Week: 10

    Workout Plan –DEC 15th 2019

    800m workout
    DAY AM PM

    Sun LONG RUN 90 min pace @ 4’30’’/km Stretching and massage

    20min easy + 2x5x120m acceleration run jog


    Mon back recovery between run 5min rest in Strength training (weight exercise)
    between sets
    30min easy @ 4’30’’/km + complete body
    Tues Running form exercise + 8 x150m strides
    Stretching
    Tempo run 2 x 10min run x 6min jog @
    Wed Core strengthening workout
    3’10/km on road
    Active Rest 15min easy run + meditation +
    Thur 20 min easy + 3 x 4 x 40m sprints with complete
    stretching + massage recovery

    Strength training (medicine ball or staircase 20min easy run+


    Fri exercise) three exercise upper body, three running form exercise +
    exercise lower body Flexibility exercise
    Speed endurance
    2 x 5 x 400m @ 65sec with 3min recovery
    Sat Rest
    between run and 6min recovery between run +
    15 min jog recovery

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