Weekly Training Plan 13.- 19.3.

Race day is almost here so grab your trainers and get out there!

Expats.cz Staff

Written by Expats.cz Staff Published on 13.03.2013 17:04:27 (updated on 13.03.2013) Reading time: 1 minute

Health

The Hervis Prague Half-Marathon is just under one month away, meaning the training plan put together for you by Expats.cz and Prague International Marathon is getting just that little bit more challenging.  Don’t forget to drink plenty of water, maintain a balanced diet and, above all, remember to pack a good mood!

The Hervis Prague Half Marathon will be taking to the streets of our capital for the fifteenth time this year.  Despite extending capacity once again, this time to an incredible 12,000 runners, the race was once again a complete sellout already two months in advance!  And on top of that, it is attracting the strongest mix of elite athletes ever, including half-marathon record holder, Zersenay Tadese from Eritrea, who will be trying to smash his record of 58:23 in this race!

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It’s unlikely you’ll be able to match Tasese, even with the help of our trusty training plans, though they will at least ensure you are ready for the race. So what are you waiting for? Ready, steady, go!

TRAINING PLAN:

Wednesday 13.3.
10 min (50 – 65% your heart  rate (HR)); 30 min (85-90% HR max); 10 min (65 – 50% HR max); stretching in the evening. Check the tips for the workout here.

8x [(2 min (75 – 90% HR max) – 2 min (65 – 60% HR max)]; 5 min free run

Thursday 14.3.
45 min (50 – 75 % HF max); fitness in the evening. Check our tips here.

Friday 15.3.
Free time

Saturday 16.3.
10 min (50 – 65% HR max) – 120 min (75 – 85% HR max) – 10 min (65 – 50% HR max); stretching in the evening. Check the tips for the workout here.

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Sunday 17.3.
45 min (65 – 75% HR max)

Monday 18.3.
Free time

Tuesday 19.3.
60 min free run (50 – 75% HR max); fitness in the evening. Check the tips for the workout here.

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