University marathon training programme - WEEK 2












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            * University marathon training programme - WEEK 2
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            Week      2. 4. – 8. 4. 2012                                                              
                      Goal: continuing in the preparation for the relay running race, preparing the or
                      of burden                                                                       
                                                                                                      
                                                                                                      
                                                                                                      
                                                                                                      
            Tuesday   Start running for 5 minutes, a warm up, running exercises: 8×30 m (lifting,  run
                      upwards, skipping, running on tensed legs, connecting skipping and the run with 
                      hopping trot,  gallop, straights for the technique of the run 3×80 m.           
                                                                                                      
                      Running: 6×5 minutes with the task to run the following section always by a few 
                       (!!! the crucial point- not to overdo the beginning!!!). recovery run 5 minutes
                      exercises.                                                                      
                                                                                                      
            Wednesday Fartlek:2×18-20 minutes  while altering the pace (faster – freer),              
                      start altering the pace from the 6th minute and to combine the fast run and a fr
                      feeling, a faster section of : 30, 50, 60 m, then followed by a resting running 
                                                                                                      
                      the duration of 1 minute, to keep doing this up to the 12th minute, subsequently
                      at an equal pace                                                                
            Friday                                                                                    
                                                                                                      
                                                                                                      
                                                                                                      
                                                                                                      
                                                                                                      
                                                                                                      
                                                                                                      
            Sunday                                                                                    
                                                                                                      

            PhDr. Aleš Kaplan, Ph. D. [ URL "http://www.ftvs.cuni.cz/katedry/ka/ak.php"] , sport speci
            training – athletics, Department of athletics, FTVS UK