University marathon programme training - WEEK 3

Week

 9. 4. – 15. 4. 2012

Training programme

Goal:  

to find out the level of preparedness for relay

running race after 14 days of preparation

A control weekly micro-cycle  

Recommendation:

not to underestimate a cold weather and to wear a suitable dress, to supplement vitamins  C and B

Important:

To repeat the technique of run through the alphabet of running , a thorough warm-up

Training result

Evaluation

Tuesday

Run: 4-5×8 minutes with the task to run the following section always by 100 metres further, continuously with a gradually intensified finish (!!!not full, we have to take a total of 4 to 5 running sections, redistribute your strength equally!!!)

Wednesday

Control running: a 5 km run continuously

Goal:

to find out the level of individual endurance and to check the efficiency of the running training  after two weeks of running preparation

Motivation question: can I run 5 km continuously?

Next question: Do I manage to run 5 km continuously and in what time?

Answer:

a)  I managed it without difficulties                

b) I had small difficulties

c) I had a crises and I felt stiff legs

d) I had problems when running and I had to choose the combination of run and walk

e) I didn´t manage it I ran only …..km    

Friday

A variant of training for the runners with the answer:

a)+b) Fartlek: 3×15 minutes while altering the pace (faster  – freer), start altering the pace from the 5^th minute and combine the fast run and freer pace according to your feeling, a faster section of : 30, 50, 60, 70 m, then followed by a less intensity running section in the duration of  1 minute, to keep doing this up to the 12^th minute, subsequently to run at a equal pace up to the 15th minute

c)+d) Continuous run: 3-4×15 minutes (an equal pace, rest between the sections  for 3 minutes)

e) run/walk, so called  Indian run:  run 5 minutes – walk 2 minutes  – run 6 minutes –  walk 2 minutes – run 5 minutes– walk 3 minutes – walk 4 minutes – walk 2 minutes  – run 4 minutes– walk 2 minutes

Sunday

Biking 80 minutes, spinning 60 min., in – line skating 70 minutes, an additional sport (volleyball, soccer, basketball, floorball, etc)