Weekly Training Plan 24. - 30.4.

Preparations in full swing for the marathon

Expats.cz Staff

Written by Expats.cz Staff Published on 24.04.2013 09:52:50 (updated on 24.04.2013) Reading time: 1 minute

Health

At last it looks like the winter has been traded in for spring, which you’ll notice turns training into a whole lot more fun straightaway. It may feel like there’s plenty of time left before race day, but let us just remind ourselves that the marathon course ranks as one of the most demanding running disciplines out there – and so it pays not to underestimate the level preparation work required.  A strained muscle or torn ligament can completely spoil the fun and even prevent you from taking part. When training make sure to focus your energy on maintaining a regular pace and rhythm to your run. Also, why not take a look at last year’s race for inspiration? The stories and impressions shared by those who have already overcome the marathon course will most certainly pump fresh blood into your veins and get you in the mood for training.

Wednesday 24. April
5 min (50 – 65%); athletic alphabet; 3x [(7 min (75 – 85% HR max) – 3 min (65 – 60% HR max)]; 50 min freely or 45 min freely (50 – 70% HR max)

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Thursday 25. April
45 min (50 – 75 % HR max); fitness in the evening

Friday 26. April
Free time

Saturday 27. April
10 min (50 – 65% HR max) – 140 min (75 – 82% HR max) – 10 min (65 – 50% HR max); stretching in the evening

Sunday 28. April
45 min (65 – 75% HR max)

Monday 29. April
Free time

Tuesday 30. April
50 min freely (50 – 75% HR max); fitness in the evening

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