Entrenamientos Running
-> Entrenamiento maratón.Sub 3h 30
SUB 3H30 MARATHON
| WEEK 1 |
|
| Sun |
10k race. 2 miles warm up and 2 miles cool down. |
| Mon |
7 miles easy run |
| Tue |
Off |
| Wed |
10 mile run |
| Thu |
AM/PM 5 miles easy |
| Fri |
AM: 4 miles - PM: Track: 5x1000. Or you can alternater for 6x3 minutes with 1 minutes recover. DO this in on dirt trails. |
| Sat |
6 miles easy |
| WEEK 2 |
|
| Sun |
16 miles long run |
| Mon |
5 miles easy |
| Tue |
Off |
| Wed |
8 miles. Do 8 strides at the end of your run. |
| Thu |
AM: 4 miles - PM: 12x400 200 meter recover Or do 12 x 1 minutes with 1 minute recover |
| Fri |
AM/PM: 5 miles |
| Sat |
10 miles easy |
| WEEK 3 |
|
| Sun |
AM: 6 miles - PM: 6 miles incorporating 2 sets of 8x 30 seconds burts. |
| Mon |
10 miles easy |
| Tue |
AM/PM: 5 miles easy |
| Wed |
AM: 4 miles - PM: 7 miles. |
| Thu |
AM: 8 miles easy |
| Fri |
AM/PM: 5 miles |
| Sat |
6 miles easy |
| WEEK 4 |
|
| Sun |
18 miles long run |
| Mon |
6 miles easy ( get deep tissues massage) |
| Tue |
Off |
| Wed |
8 miles fartleck. Do 8/6/4/3/2/1 all with 2 minutes recovery |
| Thu |
AM/PM: 6 miles |
| Fri |
8 miles easy. Run last 5 minutes as fast as you can. |
| Sat |
8 miles easy |
| WEEK 5 |
|
| Sun |
AM: 4 miles easy - PM: Track: 3 x2000. 400 meters recover Or alternate for 3 x 8 minutes; with 3 minutes jog recovery. |
| Mon |
8 miles easy |
| Tue |
8 miles run. Do last 2 miles at marathon pace. |
| Wed |
AM/PM: 6 miles easy |
| Thu |
AM: 5 miles - PM: 6x1000 , 200 meters recover Or 6x4 minutes fast run with 2 minutes recovery. |
| Fri |
6 miles easy |
| Sat |
6 miles easy. Do 8 strides |
| WEEK 6 |
|
| Sun |
20 miles long run |
| Mon |
6 miles easy |
| Tue |
AM/PM: 8 miles easy |
| Wed |
AM: 5 miles - PM: 6 miles incorporating 10 x 1 minute with I minute recover. |
| Thu |
4 miles easy |
| Fri |
Off |
| Sat |
4 miles easy |
| WEEK 7 |
|
| Sun |
10 K race. Do 2 miles warm up and 2 miles cool down. |
| Mon |
6 miles easy. ( get a deep tissues massage) |
| Tue |
8 miles easy |
| Wed |
AM/PM: 6 miles run. PM do 10 strides |
| Thu |
7 miles fartleck 15 x 1 minutes 1 minutes recover. |
| Fri |
5 miles easy |
| Sat |
8 miles run. Do last 2 miles at marathon pace or better |
| WEEK 8 |
|
| Sun |
10 miles easy run |
| Mon |
6 miles run. Do 10 strides |
| Tue |
7 miles run |
| Wed |
AM: 4 miles easy - PM: Track: 5x800/1 mile/1x400 all out. Or 5x3 minutes/1x7 minutes /2x1 minute all out |
| Thu |
7 miles easy |
| Fri |
AM/PM: 6 miles |
| Sat |
7 miles easy |
| WEEK 9 |
|
| Sun |
20 miles long run |
| Mon |
6 miles easy ( get good deep massage) |
| Tue |
AM/PM: 6 miles |
| Wed |
AM: 4 miles easy - PM: Track: 2x400/2x800/1x1000/2x400 Or you can alternate it for:5x1 minute then do 5/4/3/2/1/ All with 1 minutes recover. |
| Thu |
6 miles easy |
| Fri |
Off |
| Sat |
3 miles easy |
| WEEK 10 |
|
| Sun |
Half marathon race |
| Mon |
6 miles easy |
| Tue |
Off |
| Wed |
8 miles run |
| Thu |
AM: 4 miles - PM: track: 3x2000 meters at least 4 second faster than last time. Or 3 x 8 minutes fartleck |
| Fri |
6 miles easy |
| Sat |
6 miles run . Do 8 strides. |
| WEEK 11 |
|
| Sun |
10 miles easy run |
| Mon |
Off |
| Tue |
AM: 4 miles - PM: 7 miles fartleck. 2 sets of 2/4/3/1 all 1 minutes recover. |
| Wed |
6 miles easy |
| Thu |
Off |
| Fri |
5 miles run |
| Sat |
6 miles incorporating last 3 at marathon pace. |
| WEEK 12 |
|
| Sun |
10 miles easy |
| Mon |
5 miles run |
| Tue |
7 miles fartleck do 6 x 2 minutes |
| Wed |
Off |
| Thu |
5 miles easy |
| Fri |
3 miles easy |
| Sat |
3 miles easy |
Sunday: Marathon day GOOD LUCK
por Sandra Khannouchi, esposa y coach de Khalid Khannouchi, recordman de maratón.
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