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Training Program
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Marathon
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100-Days to a Marathon
Day 015 - Strength (ST) 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 016 - Hydration
60-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 017 - Tempo Speed Bursts
60-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 018 - Injury Prevention
Rest day
Day 019 - Getting stronger
25-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 020 - HR monitors
45-minute Overdistance (OD) run at level 1 intensity. Level 1 intensity = 60-70% of your max. heart rate.
Day 021 - Uphill Time Trial
20-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.
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