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Training Program
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Marathon
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100-Days to a Marathon
Day 008 - Strength training form
30-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.
Day 009 - Relaxation
55-minute OD run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 010 - Periodization
80-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 011 - Self Talk
Rest day
Day 012 - Training Log
30-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.
Day 013 - New Route Day
60-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 014 - Use your Arms
25-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 25-minute EN run at level 2 intensity.
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