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Run a marathon (Schedule (Sat - Recovery runs, Sunday - long runs, Tue…
Run a marathon
Schedule
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Tue & Thu - Fartlek (running with sudden surges to a lamp post for e.g.) or Interval (all out for 400/800m with full rest), Hill or Tempo (run at pace in between normal10K and all out sprint but maintain it throughout the distance)
Hill runs - start with 3x8sec on a 6 deg incline, slowly increase reps, time and incline till you can do 10x12secs on a 10 deg incline
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Speed
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speed work
improving your metabolic system - typically anaerobic system - increasing your VO2 max - this is about running till out of breath - interval training, fartlek,
Cross training
Swimming, Cycling, krav maga workouts as optional cardio
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Gear to buy
Shoes - Asics, hydration bags and energy gels
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Tempo, Fartlek, Interval, Hill, Long, Recovery
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