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4 | 1. Week | Training | Intensity | Distance | Time | Rest | Notes | 7. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
5 | 1.Session | Basic Endurance | 65-75% | 60-70min | no rest | 1.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
6 | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 85-95% | 20-30min | no rest | Dont forget the warmup and cooldown | ||||
7 | 3.Session | Basic Endurance | 65-75% | 60-70min | no rest | 3.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
8 | 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. Pace should be consistent in every intervall. | ||||
9 | 5. Session | Basic Endurance | 65-75% | 40-50min | no rest | 5. Session | Basic Endurance | 65-75% | 40-50min | no rest | ||||||
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11 | 2. Week | Training | Intensity | Distance | Time | Rest | Notes | 8. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
12 | 1.Session | Basic Endurance | 65-75% | 60-70min | no rest | 1.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
13 | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | ||||
14 | 3.Session | Basic Endurance | 65-75% | 60-70min | no rest | 3.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
15 | 4.Session | Intervalls | 90% | 4 sets: 4x400m | 200m easy jog between reps. 4min easy jog between sets | Dont forget the warmup and cooldown. Pace should be consistent in every intervall. | 4.Session | Intervalls | 90% | 3 sets: 6x400m | 200m easy jog between reps. 3min easy jog between sets | Dont forget the warmup and cooldown. Pace should be consistent in every intervall. | ||||
16 | 5. Session | REKOM | 50% | 30-60min | no rest | 5. Session | REKOM | 50% | 30-60min | no rest | ||||||
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18 | 3. Week | Training | Intensity | Distance | Time | Rest | Notes | 9. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
19 | 1.Session | Basic Endurance | 65-75% | 60-70min | no rest | 1.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
20 | 2.Session | Tempo Run | 85-95% | 20-30min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | ||||
21 | 3.Session | Basic Endurance | 65-75% | 60-70min | no rest | 3.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
22 | 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. Pace should be consistent in every intervall. | 4.Session | Intervalls | 90% | 4x4min | rest until your heart rate is under 130bpm. | Dont forget the warmup and cooldown. Pace should be consistent in every intervall. | ||||
23 | 5. Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | 5. Session | Tempo Run | 85-95% | 20-30min | no rest | Dont forget the warmup and cooldown | ||||
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25 | 4. Week | Training | Intensity | Distance | Time | Rest | Notes | 10. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
26 | 1.Session | Basic Endurance | 65-75% | 60-70min | no rest | 1.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
27 | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | ||||
28 | 3.Session | Basic Endurance | 65-75% | 60-70min | no rest | 3.Session | Basic Endurance | 65-75% | 70-90min | no rest | ||||||
29 | 4.Session | Intervalls | 90% | 3 sets: 3x600m | 300m easy jog between reps. 4min easy jog between sets | Dont forget the warmup and cooldown. Pace should be consistent in every intervall. | 4.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. Pace should be consistent in every intervall. | ||||
30 | 5. Session | REKOM | 50% | 30-60min | no rest | 5. Session | REKOM | 50% | 30-60min | no rest | ||||||
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32 | 5. Week | Training | Intensity | Distance | Time | Rest | Notes | 11. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
33 | 1.Session | Basic Endurance | 65-75% | 60-70min | no rest | 1.Session | Basic Endurance | 65-75% | 70-120min | no rest | ||||||
34 | 2.Session | Tempo Run | 80-90% | 30-40min | no rest | Dont forget the warmup and cooldown | 2.Session | Tempo Run | 85-95% | 20-30min | no rest | Dont forget the warmup and cooldown | ||||
35 | 3.Session | Basic Endurance | 65-75% | 60-70min | no rest | 3.Session | Basic Endurance | 65-75% | 70-120min | no rest | ||||||
36 | 4.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. Pace should be consistent in every intervall. | 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. | ||||
37 | 5. Session | Basic Endurance | 65-75% | 40-50min | no rest | 5. Session | Basic Endurance | 65-75% | 40-50min | no rest | ||||||
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39 | Deload week 6 | Training | Intensity | Distance | Time | Rest | Notes | Deload week 12 | Training | Intensity | Distance | Time | Rest | Notes | ||
40 | 1.Session | REKOM | 50% | 30-60min | no rest | 1.Session | REKOM | 50% | 30-60min | no rest | ||||||
41 | 2.Session | Stretch | 30min | you should do this also in training weeks!! | 2.Session | Stretch | 30min | you should do this also in training weeks!! | ||||||||
42 | 3.Session | Basic Endurance | 65-75% | 45-75min | no rest | 3.Session | Basic Endurance | 65-75% | 45-75min | no rest | ||||||
43 | 4.Session | REKOM | 50% | 30-60min | no rest | 4.Session | REKOM | 50% | 30-60min | no rest |