TRAINING GUIDE FOR HALF MARATHON

Transcription

1 TRAINING GUIDE FOR HALF MARATHON MUSCATMARATHON.OM

2 2019 AL MOUJ MUSCAT MARATHON 1 WEEK 1 or core 30 min 10 min +15 min steady (Total 35min) WEEK 2 or core 10 min easy run +20 min +10 min (Total 40min) 10min + 5 x (2min Interval run, 2min ) + 10 min. 60 min WEEK 3 or core 10min + 3 x (5min 2min ) +10min Steady run+ 10 min. Total 51 min 10 min +30 min steady (Total 50 min) 27 min

3 2019 AL MOUJ MUSCAT MARATHON 2 WEEK 4 or core Fartlek running Steady run 60 min 15min + 3 x (7min Thereshold run Interval run, 3min easy run) + 15 min. Total 60 min 80 min WEEK 5 or core 60 min Fartlek running 10min + 3 x (8 min 3min ) + 10 min. Total 53 min 15 km run (80-85% race pace) 90 min WEEK 6 RECOVERY WEEK or core 10 min +25 min steady (Total 45min) 5min + 8 x (2min Interval run, 1min ) + 5 min. Total 34 min

4 2019 AL MOUJ MUSCAT MARATHON 3 WEEK 7 or core 10min + 2 x (15 min 2min ) + 10 min. Total 54 min 10 min +10 min Threshold run +10 min steady run+10min easy run 12km WEEK 8 or core 10 min +20min steady run+10min easy run. Total 40min 15km easy long run(5km halfmarathon pace time) WEEK 9 or core 10min 5min+4min+3min +2min-interval run (2 min between intervals) +10 min Total 50 min 10 min easy+ 20 min steady. 17km

5 2019 AL MOUJ MUSCAT MARATHON 4 WEEK 10 or core 10 min +10 x (2 min interval run+1 min ) + 10 min. Total 50 min 10 min +10 x (1 min interval run +1 min ) + 10 min. 20km (5km marathon pace time) WEEK 11 or core 10min + 2 x( 12 min 2 min ) + 10 min steady run. Total 44 min 10min +7 x (2 min interval run+1 min ) + 10 min Total km WEEK 12 RECOVERY WEEK or core 10min 5min+4min+ 3min+2mininterval run (2 min between intervals) +10 min easy runtotal 50 min 10 min +10 x (1 min interval run +1 min ) +10 min. 20km (5km marathon pace time)

6 2019 AL MOUJ MUSCAT MARATHON 5 WEEK 13 or core 10 min +25 min steady (Total 45min) 10min + 8 x (1min Interval run, 1min ) + 5 min. Total 31 min WEEK 14 or core 10 min +2 x (5min Threshold run +2min ) +2 x (5 min steady run+2 min easy run) +10 min easy run. Total 48 min 2 km run race pace WEEK 15 or core 35 min 15 min +15 min steady run+15 min (Total 45min) 10min + 12 x (1min 1min ) + 10 min. Total 44 min

7 2019 AL MOUJ MUSCAT MARATHON 6 WEEK 16 or core 30 min 5min + 6 x (30 sec accleration, 1min ) + 5 min. Total 19 min RACE DAY PRE WORKOUT STRETCHING Stretching to prepare joints, ligaments, tendons and muscles for workout. POST WORK OUT STRETCHING Stretching to relax tension; mainly in your muscles, ligaments and tendons. EASY RUN Running at a speed at which talking proves easy. STEADY RUN Running at a moderate speed which makes talking difficult. INTERVAL RUN Short, intense efforts followed by equal or slightly longer recovery time. For example, after a warm up, run hard for two minutes, followed by two or three minutes of easy jogging or walking to catch your breath. It should be difficult to talk during your rests from running. THRESHOLD RUN Running at a pace where lactate does not accumulate significantly in the blood during the workout, but instead stays at a constant level. Lactate -"Baking" in muscles during an intense run. It will be impossible to talk. FARTLEK Fartlek training is simply defined as periods of fast running intermingled with periods of slower running. For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in whenever possible. It should be difficult to talk during your rest from running. MARATHON PACE TIME Race speed that you able to maintain throughout your participation in the event.