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All mileage for the first eight weeks should be at 75-80%. The goal is to get yourself ready to train. At this
stage you are specifically training the aerobic system. On Saturday's long run every other week you should
incorporate four to six miles at about the pace you hope to run your marathon, no harder. These miles should
be near the end, leaving the last mile or two to cool down.
Strides should be done three times per week. 6-8 x 100 yards. After a continuos run of 6+ miles.
Races:
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to
cool down.
Race 1 = 10K
Race 2 = 10K to 1/2 Marathon
Race 3 = 5K to 5 Mile
Be sure you get the proper warm-up and cool down for races as well as workouts. You should plan more than
one warm-up, one for warm weather and one for cool weather. You don't want to be thinking about it race day.
Hill Workouts:
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to
cool down.
Hills 1, 2 & 3 = 8 x 1-2 minutes at 80-90% effort, jog down for recovery. 4-5 mile warm-up and cool down.
Track Workouts (WO) (These can be done on the track, road, or trails):
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions to cool down.
WO1= 8 x 1000 @ 85-90% with 200 walk 200 jog recovery. Warm-up/cool down 10 minutes
WO2, 4 & 6= 15 x 400 @ 85-95% with 200 jog recovery. Warm-up/cool down 10 minutes
WO3 & 8= 6 x 1000 @ 90-95% with 400 jog recovery.
WO5= 4 x 1200 @ 90-95% with 400 jog recovery.
WO7= 15 x 300 @90-95% with 100 jog recovery.
WO9= 3 x 200 @ 85-90% with 200 jog recovery / 400 jog / 3 x 800 @ 85% with 400 jog
recovery.