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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% | 20-40min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 1.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||
6 | 2.Session | Basic Endurance | 65-75% | 20-40min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 2.Session | Tempo Run | 80-90% | 20-30min | no rest | Dont forget the warmup and cooldown | ||||
7 | 3.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||||||||
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9 | 2. Week | Training | Intensity | Distance | Time | Rest | Notes | 8. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
10 | 1.Session | Basic Endurance | 65-75% | 20-40min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 1.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||
11 | 2.Session | Basic Endurance | 65-75% | 20-40min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 2.Session | Tempo Run | 80-90% | 20-30min | no rest | Dont forget the warmup and cooldown | ||||
12 | 3.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||||||||
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14 | 3. Week | Training | Intensity | Distance | Time | Rest | Notes | 9. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
15 | 1.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 1.Session | Basic Endurance | 65-75% | 30-50min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||
16 | 2.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 2.Session | Tempo Run | 80-90% | 20-30min | no rest | Dont forget the warmup and cooldown | ||||
17 | 3.Session | Basic Endurance | 65-75% | 30-50min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||||||||
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19 | 4. Week | Training | Intensity | Distance | Time | Rest | Notes | 10.Week | Training | Intensity | Distance | Time | Rest | Notes | ||
20 | 1.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 1.Session | Basic Endurance | 65-75% | 35-55min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||
21 | 2.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 2.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | ||||
22 | 3.Session | Basic Endurance | 65-75% | 35-55min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||||||||
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24 | 5. Week | Training | Intensity | Distance | Time | Rest | Notes | 11. Week | Training | Intensity | Distance | Time | Rest | Notes | ||
25 | 1.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 1.Session | Basic Endurance | 65-75% | 35-55min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||
26 | 2.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 2.Session | Tempo Run | 80-90% | 25-35min | no rest | Dont forget the warmup and cooldown | ||||
27 | 3.Session | Basic Endurance | 65-75% | 25-45min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 3.Session | Basic Endurance | 65-75% | 35-55min | no rest | Try to run without a break Do not start too fast. keep the pace constant | ||||
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29 | Deload week 6 | Training | Intensity | Distance | Time | Rest | Notes | Deload week 12 | Training | Intensity | Distance | Time | Rest | Notes | ||
30 | 1.Session | REKOM | 50% | 15-30min | no rest | Should feel very slow! | 1.Session | REKOM | 50% | 20-40min | no rest | Should feel very slow! | ||||
31 | 2.Session | Stretch | 30min | you should do this also in training weeks!! | 2.Session | Stretch | 30min | you should do this also in training weeks!! | ||||||||
32 | 3.Session | Basic Endurance | 65-75% | 20-40min | no rest | Try to run without a break Do not start too fast. keep the pace constant | 3.Session | Basic Endurance | 65-75% | 35-55min | no rest | Try to run without a break Do not start too fast. keep the pace constant |