University marathon programme training - WEEK1

Week

26. 3. – 1. 4. 2012

Goal: starting the preparation for  relay running race,

preparing the organism for a gradual increase of burden

Recommendation:

visit the gym physician and  find out your current health state

Important:

suitable running shoes, proper food and drinking regime

Training result

Evaluation

Wednesday

Indian run and walk:

run3 minutes  – walk 3 minutes– run 3 minutes  walk 5 minutes  – run 5 minutes   – walk 3 minutes  – run 3 minutes  – walk 3 minutes – walk 5 minutes –  run 5 minutes – walk 5 minutes

Friday

Continuous run: 2-4×15 minutes adjusted to the level of preparation (a uniform pace, it is possible to combine running and walking = for instance3 minutes running and 2 minutes walking,  a rest of 4 minutes between the sections)

Saturday

Visit the Prague 1/2 Marathon;

starting at 12,00  in front of Rudolfinum, at the Jan Palach square, Prague 1

Sunday

A choice from aerobe activities:

biking (90 min.), spinning (60 min.), H.E.A.T. (60 min.), swimming (according to discretion), nordic walking (120 min.), in line skating (according to discretion)