Entrenamientos Running
-> Entrenamiento maratón. Sub 4:00 horas
SUB 4 HOURS MARATHON
| WEEK 1 |
|
| Sun |
10 K race |
| Mon |
7 miles easy |
| Tue |
Off |
| Wed |
AM/PM: 5 miles easy |
| Thu |
7 miles fartleck. 12 x 1 minute with 1 minute recover. |
| Fri |
AM/PM: 5 miles easy |
| Sat |
6 miles |
| WEEK 2 |
|
| Sun |
17 miles long run |
| Mon |
6 miles easy |
| Tue |
Off |
| Wed |
6 miles run. Do 8 strides |
| Thu |
8 miles run. DO 4 x 8 minutes or 4 for 2000 on the track. |
| Fri |
6 miles easy |
| Sat |
7 miles run. 10 strides |
| WEEK 3 |
|
| Sun |
10 miles run. Run last 5 minutes faster pace. |
| Mon |
AM/PM: 5 miles easy |
| Tue |
8 miles fartleck. 2x1 minute/2x3minutes/1x7 minutes/2x1 minutes |
| Wed |
AM/PM: 6 miles easy |
| Thu |
3 miles run |
| Fri |
Off |
| Sat |
3 miles easy |
| WEEK 4 |
|
| Sun |
10 to 15 mile race |
| Mon |
6 miles easy |
| Tue |
5 miles ( get a deep tissue massage) |
| Wed |
Off |
| Thu |
8 miles fartleck. Do 5x 5 minutes fast and control. With 2 minutes recovery |
| Fri |
AM/PM: 5 miles easy |
| Sat |
6 miles easy |
| WEEK 5 |
|
| Sun |
18 miles long run |
| Mon |
6 miles easy. Get massage |
| Tue |
Off |
| Wed |
8 miles fartleck. 2 sets of 1/3/2/4/ All 1 minutes recovery. |
| Thu |
6 miles easy |
| Fri |
10 miles run. DO the last 3 at marathon pace |
| Sat |
6 miles easy |
| WEEK 6 |
|
| Sun |
AM: 4 miles easy - PM: Track 6x 1000 meter. Try to do it on the track. Or you can do 6 x 4 minutes. |
| Mon |
AM/PM: 6 miles easy |
| Tue |
8 miles easy run. !0 strides. |
| Wed |
7 miles fartleck. Do 15 x 1 minute. 1 minute recovery. |
| Thu |
6 miles easy |
| Fri |
Off |
| Sat |
4 miles easy run . Do some strides. |
| WEEK 7 |
|
| Sun |
10 K race, try to get a faster course this time. |
| Mon |
5 miles easy |
| Tue |
10 miles run |
| Wed |
AM/PM; 5 miles easy |
| Thu |
8 miles fartleck. Do 3 sets of 1/3/2/4 2 minutes recovery. |
| Fri |
6 miles easy |
| Sat |
5 miles easy |
| WEEK 8 |
|
| Sun |
20 miles long run |
| Mon |
6 miles easy |
| Tue |
Off |
| Wed |
7 miles run. 10 strides |
| Thu |
8 miles. Track: 5x800/1 mile/1x400. Or, 5x3 minutes/7 minutes/2x1 minute |
| Fri |
5 miles easy |
| Sat |
7 miles easy run |
| WEEK 9 |
|
| Sun |
10 miles run. Do last 2 miles at marathon pace |
| Mon |
7 miles easy |
| Tue |
8 miles . Track: 2x400/1x1mile/2x400. Or 3x1 minute/ 1x 8 minutes/3x 1 minutes. |
| Wed |
AM/PM: 6 miles easy |
| Thu |
5 miles easy |
| Fri |
Off |
| Sat |
3 miles |
| WEEK 10 |
|
| Sun |
Half Marathon race |
| Mon |
6 miles easy |
| Tue |
Off |
| Wed |
5 miles easy run |
| Thu |
7 miles fartleck. DO 15 x 1 minute with 1 minute recovery. |
| Fri |
AM/PM: 5 miles easy |
| Sat |
7 miles run. DO 8 strides |
| WEEK 11 |
|
| Sun |
10 miles run. Do last 2 miles at marathon pace |
| Mon |
5 miles easy |
| Tue |
Off Get deep tissues massage |
| Wed |
6 miles easy |
| Thu |
8 miles fartleck . 4x 8 minutes 2 minutes recovery or track 3x 2000 with 400 meter recovery. |
| Fri |
Off |
| Sat |
6 miles easy |
| WEEK 12 |
|
| Sun |
6 miles easy |
| Mon |
5 miles run. 10 strides fast and control. |
| Tue |
7 miles fartleck. Do 2 sets of 1/3/2/4 All 1 minute recover. |
| Wed |
Off. Get a good massage but not deep. |
| Thu |
25 minutes run |
| Fri |
Off |
| Sat |
25 minutes run. |
Sunday. Marathon day. GOOD LUCK
por Sandra Khannouchi, esposa y coach de Khalid Khannouchi, recordman de maratón.
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