| A | B | C | D | E | F | G | H | I | J | K | L | M | N | O | P | |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1 | ||||||||||||||||
2 | ||||||||||||||||
3 | 1. Week | Training | Intensity | Distance | Time | Rest | Notes | 7. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
4 | 1.Session | Basic Endurance | 65-75% | 40-70min | no rest | 1.Session | Basic Endurance | 65-75% | 50-80min | no rest | ||||||
5 | 2.Session | Tempo Run | 80-90% | 20-30min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | ||||
6 | 3.Session | Basic Endurance | 65-75% | 40-70min | no rest | 3.Session | Basic Endurance | 65-75% | 50-80min | no rest | ||||||
7 | 4.Session | Intervalls | 90% | 2 sets: 10x200m | 100m easy jog between reps. 5min easy jog between sets | Dont forget the warmup and cooldown. Pace should be consistent in every intervall. | 4.Session | Intervalls | 90% | 3 sets: 8x200m | 100m easy jog between reps. 4min easy jog between sets | Dont forget the warmup and cooldown | ||||
8 | ||||||||||||||||
9 | 2. Week | Training | Intensity | Distance | Time | Rest | Notes | 8. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
10 | 1.Session | Basic Endurance | 65-75% | 45-75min | no rest | 1.Session | Basic Endurance | 65-75% | 55-85min | no rest | ||||||
11 | 2.Session | Intervalls | 90% | 4 sets: 4x400m | 200m easy jog between reps. 4min easy jog between sets | Dont forget the warmup and cooldown | 2.Session | Intervalls | 90% | 3 sets: 6x400m | 200m easy jog between reps. 3min easy jog between sets | Dont forget the warmup and cooldown | ||||
12 | 3.Session | Basic Endurance | 65-75% | 45-75min | no rest | 3.Session | Basic Endurance | 65-75% | 55-85min | no rest | ||||||
13 | 4.Session | Tempo Run | 80-90% | 20-30min | no rest | Dont forget the warmup and cooldown | 4.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | ||||
14 | ||||||||||||||||
15 | 3. Week | Training | Intensity | Distance | Time | Rest | Notes | 9. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
16 | 1.Session | Basic Endurance | 65-75% | 50-80min | no rest | 1.Session | Basic Endurance | 65-75% | 60-90min | no rest | ||||||
17 | 2.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | ||||
18 | 3.Session | Basic Endurance | 65-75% | 50-80min | no rest | 3.Session | Basic Endurance | 65-75% | 60-90min | no rest | ||||||
19 | 4.Session | Intervalls pyramid | 90% | 200m-400m-600m -800m-600m -400m-200m | rest half of the next distance at an easy pace. (200-300-400-300-200-100) | Dont forget the warmup and cooldown | 4.Session | Intervalls | 90% | 4x4min | rest until your heart rate is under 130bpm. | Dont forget the warmup and cooldown. Pace should be constant every intervall. | ||||
20 | ||||||||||||||||
21 | 4. Week | Training | Intensity | Distance | Time | Rest | Notes | 10.Week | Training | Intensity | Distance | Time | Rest | Notes | ||
22 | 1.Session | Basic Endurance | 65-75% | 55-85min | no rest | 1.Session | Basic Endurance | 65-75% | 65-90min | no rest | ||||||
23 | 2.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | 2.Session | Intervalls pyramid | 90% | 200m-400m-600m -800m-1000m-800m -600m-400m-200m | rest half of the next distance at an easy pace. (200-300-400-500-400-300-200-100) | Dont forget the warmup and cooldown | ||||
24 | 3.Session | Basic Endurance | 65-75% | 55-85min | no rest | 3.Session | Basic Endurance | 65-75% | 65-90min | no rest | ||||||
25 | 4.Session | Intervalls | 90% | 3 sets: 3x600m | 300m easy jog between reps. 4min easy jog between sets | Dont forget the warmup and cooldown | 4.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | ||||
26 | ||||||||||||||||
27 | 5. Week | Training | Intensity | Distance | Time | Rest | Notes | 11. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
28 | 1.Session | Basic Endurance | 65-75% | 60-90min | no rest | 1.Session | Basic Endurance | 65-75% | 70-100min | no rest | ||||||
29 | 2.Session | Intervalls | 90% | 2 sets: (1000m-800m -600m-400m) | rest half of the next distance at an easy pace. (400m-300m-200m) And take a full rest between sets | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | ||||
30 | 3.Session | Basic Endurance | 65-75% | 60-90min | no rest | 3.Session | Basic Endurance | 65-75% | 70-100min | no rest | ||||||
31 | 4.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | 4.Session | Intervalls | 90% | 3 sets: (1000m-800m -600m-400m) | rest half of the next distance at an easy pace. (400m-300m-200m) And take a full rest between sets | Dont forget the warmup and cooldown | ||||
32 | ||||||||||||||||
33 | Deload week 6 | Training | Intensity | Distance | Time | Rest | Notes | Deload week 12 | Training | Intensity | Distance | Time | Rest | Notes | ||
34 | 1.Session | REKOM | 50% | 30-60min | no rest | 1.Session | REKOM | 50% | 30-60min | no rest | ||||||
35 | 2.Session | Stretch | 30min | you should do this also in training weeks!! | 2.Session | Stretch | 30min | you should do this also in training weeks!! | ||||||||
36 | 3.Session | Basic Endurance | 65-75% | 45-75min | no rest | 3.Session | Basic Endurance | 65-75% | 45-75min | no rest | ||||||
37 | 4.Session | REKOM | 50% | 30-60min | no rest | 4.Session | REKOM | 50% | 30-60min | no rest |