PhDr. Aleš Kaplan, Ph. D. • 29 March 2012
University marathon programme training - WEEK1
29. 3. 2012; by: PhDr. Aleš Kaplan, Ph. D. ; Section: University marathon
University marathon programme training - WEEK1
29. 3. 2012; by: PhDr. Aleš Kaplan, Ph. D. ; Section: University marathon
Week |
26. 3. – 1. 4. 2012 |
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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 |
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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 |
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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) |
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Saturday |
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Visit the Prague 1/2 Marathon; starting at 12,00 in front of Rudolfinum, at the Jan Palach square, Prague 1 |
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Sunday |
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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) |
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PhDr. Aleš Kaplan, Ph. D., sport specialization: coaching – athletics, Department of athletics FTVS UK
PhDr. Aleš Kaplan, Ph. D., sportovní specializace: trenérství – atletika, Katedra atletiky, FTVS UK |