University Marathon programme training - WEEK 5

Week V.

23. 4. – 29. 4. 2012

Training programme

Goal: preparation for the pace of the race

Weekly micro-cycle with individual attitude

Recommendation:

Important:

Training result

Evaluation

Monday

Run: 2×(3×1 km) with the task to run a one-kilometre section with the appointed time for the categories (answers to the questions after the check test) similarly as in the last week, the rest interval between the sections is about  2- 4 minutes,  between the series  5 minutes:

a+b) pace for 1 km (4:35 – 4:50 minutes, those more physically fit can run even faster, however, they must repeat the mentioned time in the other sections),

c+d) pace for 1 km (4:50 – 5:10 minutes, those more physically fit can run even faster, however, they must repeat the mentioned time in the other sections),

e)  pace for 1 km (5:20 – 5:50 minutes, if at a slower pace or an unpleasant feeling to choose a run with a lower intensity, with a possible combination with trot  in the ratio of:  trot 200 m and run 800 m )

Wednesday

Run: 10 km continuously at a pace set in advanced as recommended in the previous week.

Goal: to manage the run in the length of the race route

A variant of the runner with the answer:

a)+b) pace of run 5:10 – 5:30 minutes./ km (80-85% of the maximum of heart frequency)

c)+d) pace of run 5:45 – 6:00 minutes/ km (80-85% of the maximum of heart frequency)

e) pace of race6:10 – 6:30 minutes/ km (80-85%  of the maximum of heart frequency), or as the case may be a slower pace about 7:00 minutes/ km

Friday

Continuous run 3×25 min.

a)+b) to change the pace of the run using the system, –  in the  1^st series a run 2:30 minutes– more briskly 1:30 minutes – trot repeatedly 1 minute , in the 2^nd series – a run  3 minutes – more briskly 1 minute –  trot repeatedly, in the 3^rd series a run 3:30 minutes - – 0:30 minutes run,  – 1 minute more briskly, trot repeatedly,  the rest interval between the series 2 - 4 minutes.

c)+d) to change the pace of the run using the system- in the  1^st series 3:30 minutes- a run – more briskly 0:30 minute.  –  trot repeatedly 1 minute, in the 2^nd series - a run 3 minutes –  more briskly 1 minute –  trot repeatedly 1 minute, in the 3^rd series  a run  4 minutes – more briskly  0:30 minute – trot repeatedly 0:30 minute, the rest interval between the series 4 minutes.

e) to change the pace of the run using the system: in the1st. series a run -4 minutes – walk 0:30 minute – trot repeatedly 0:30 minute., in the 2^nd series a run 3:30 minutes – walk 0:30 minute – run repeatedly 1 minute, in the 3^rd series a run  4 minutes– more briskly 0:30 minute – trot repeatedly 0:30 minute, the rest interval between the series 4 - 5 minutes.

Sunday

Biking 70 minutes, spinning 60 minutes or  in – line skating 60 minutes