PhDr. Aleš Kaplan, Ph. D. • 10 April 2012
University marathon programme training - WEEK 3
10. 4. 2012; 2012; by: PhDr. Aleš Kaplan, Ph. D. ; Section: University marathon
Week |
9. 4. – 15. 4. 2012 |
Training programme |
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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 |
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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!!!) |
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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 |
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Friday |
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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 5th 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 12th 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 |
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Sunday |
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Biking 80 minutes, spinning 60 min., in – line skating 70 minutes, an additional sport (volleyball, soccer, basketball, floorball, etc) |
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PhDr. Aleš Kaplan, Ph. D., sport specialization: training – athletics, Department of athletics, FTVS UK