University Marathon programme training - WEEK 5












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            * University Marathon programme training - WEEK 5
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            23. 4. 2012; 2012; by: PhDr. Aleš Kaplan, Ph. D. ; Section: University marathon
                                                                                                      
            Week V.   23. 4. – 29. 4. 2012                                 Training programme         
                      Goal: preparation for the pace of the race           Recommendation:            
                      Weekly micro-cycle with individual attitude                                     
                                                                                                      
                                                                           Training result            
            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  1st series a run 2:30 
                                                                                                      
                                                                           trot repeatedly 1 minute , 
                                                                           – more briskly 1 minute –  
                                                                           a run 3:30 minutes - – 0:30
                                                                                                      
                                                                           briskly, trot repeatedly,  
                                                                           2 - 4 minutes.             
                                                                           c)+d) to change the pace of
                                                                                                      
                                                                            1st series 3:30 minutes- a
                                                                            trot repeatedly 1 minute, 
                                                                           –  more briskly 1 minute – 
                                                                                                      
                                                                           3rd series  a run  4 minute
                                                                           repeatedly 0:30 minute, the
                                                                                                      
                                                                           minutes.                   
                                                                           e) to change the pace of th
                                                                           series a run -4 minutes – w
                                                                                                      
                                                                           0:30 minute., in the 2nd se
                                                                           0:30 minute – run repeatedl
                                                                            4 minutes– more briskly 0:
                                                                                                      
                                                                           minute, the rest interval b
                                                                                                      
            Sunday                                                         Biking 70 minutes, spinning
                                                                           minutes                    
            PhDr. Aleš Kaplan, Ph. D., sport specialisation: coaching –athletics, Department of athlet


            PhDr. Aleš Kaplan, Ph. D., sportovní specializace: trenérství – atletika, Katedra atletiky