hypothetical 1/2 marathon elite training

(expected:

under 1:01:00

What's your opinion on this?

PHASE 1, FUNDAMENTAL

the goal is to prepare body for workout directly connected with

HM training and also develop the general qualities like endurance,

power, strenght etc.

Note: I think, before this PHASE 1 is good for athlete to go for 1-3 "intro"

weeks with runs at personal sensation and once per week

8 -10 km steady run @ 3:10-3:15/km , in any case the general idea is

prepare athlete for further training...

So after "intro" period the following weeks are:

WEEK 1 (EASY: slower than 3:50/km)

MONDAY

a)70’ EASY

b)30’ EASY + 10X60m skipiping (rec. 60m jogging) + diagonals

TUESDAY

a)20’ EASY + fartlek: 8X(5’ fast + 3’ EASY), EASY=3:50-4:10, fast= 3:00-3:10/km

b)rest

Wednesday

a)75’ EASY with short variatons (30" about 5-10 km pace)

b)gym

THURSDAY

a)70’EASY

b)40’ EASY +10X100m uphill sprints (fast(!!) with full rec.)

FRIDAY

a)100’ progressive from 4:00 to 3:10/km

b)gym

SATURDAY

a)70’ @3:40-3:20/km (medium speed)

b)60’ @3:40-3:20/km (medium speed )

- the goal for is build to endurance

WEEK 2:

MONDAY (OR TUESDAY)

a)60’ @ personal sensation

b)60’ @personal sensation

TUESDAY (OR MONDAY)

a)70’ progressive run for 4:00 to 3:28/km

b)40’EASY + 6X100m uphill sprints, full rec.

WEDNESDAY

a)warm up + 12 km fast @ 3:12-3:15 /km

b)gym

THURSDAY

a)60' EASY

b)40' + drills, example: 4-6 sets: 60m skipping, 60m bounding,

30m butt kicking, 30m straight leg bound

between each drills: 30m walk,

between set: 1-2 min rest

FRIDAY:

a)120’ EASY

gym

SOBOTA

a)40’EASY + 10X60m skipping + diagonals

b)40’EASY + (track) : 6X200m in 31”-32”, rest.2 min

WEEK 3:

MONDAY:

a)70’ progressive run for 4:00 to 3:28/km

b)40’EASY + 6X100m uphill sprints, full rec.

WTOREK

a)75’ EASY, with short variations

b)40’ EASY

ÅšRODA

a)60’ EASY + 10X100m uphill sprints

b)gym

CZWARTEK

a)30’ EASY + 4-6 set: "strenght endurance"

b)40’ EASY, regeneration

PIÄ„TEK:

a)80’ @ personal sensation

b) gym

SOBOTA:

a)100’ progressive run :for 4:00 to 3:10/km [28]

b)30’EASY + track : 6X200m in 31”-32”, rec. 2min

STRENGHT ENDURANCE:

(it's only example) :

120m uphill:

non stop: 60 m skipping + 60m sprint, jogging down

non stop: 60m bounding + 60m sprint, jogging down

non stop: 40m butt kicking + 80m – sprint, jogging down

non stop: 40m straight leg... +80m sprint and 10 Times squat jumps.

between set: 5-7 min rec.

If it's possible (i.e you have 500m uphill) I suggested to have some

short rest (ex. 20-40 sec) between sprint and next drill, instead of

jogging down.

I like the idea. In my oppinion the training looks a bit easy for someone able to run hm under 61(2:53/km), but that's just a feeling i have.

it's only 1-3 week from 24,,,

so the pace and training will be harder in next week :) :)

it's fundamental period and the goal is to PREPARE athlete....

in any case, the following weeks are:

WEEK 4 (I call it "regeneration"):

MONDAY

a)75’ with short variations [19 km]

b)40’ EASY [10 km]

TUESDAY

a)120’ EASY [30 km]

WEDNESDAY

a)warm up + 12 km @ 3:11-3:14/km

b) gym [ 16km ]

THURSDAY

a)50’ EASY +diagonals

b)40’ EASY + diagonals (about 26 km)

FRIDAY

a)100’ @personal sensation

b)gym (about 25- 27 km)

SATURDAY

a)60’EASY

b)40’EASY + uphill sprints 10X100m (about 26 km)

=146 km + 2X gym

WEEK 5 (VDOT = 76), EASY = slower than 3:48/km

MONDAY

a)100’ progressive :od 4:00 → 3:10/km

b)30’EASY + track 6X200m w 31”-32”, rest .2 min

TUESDAY

a)20’ EASY + 12 km @ 3:09-3:12/km

b)rest

WEDNESDAY

a)60’ EASY

b) siłownia

THURSDAY

a)30’ EASY + 4-6 sets: strenght endurance (like 3rd week)

b)40’ EASY, regeneration

FRIDAY

a)90’ EASY

b)gym

SATURDAY

a)40’EASY + 10X60m skiping

b)40’EASY + track: 6X200m w 31”-32”, p.2 min

WEEK 6

MONDAY

a)warm up + 12 km @ 3:08-3:12/km

b)rest

TUESDAY

a)50’ EASY

b)50’ EASY + diagonals (optional)

WEDNESDAY

a)100’ progressive :for 4:00 → 3:10/km

b)gym

THURSDAY

a)60’ @ personal sensation

b)60’ @ personal sensation + diagonals (optionals)

PIÄ„TEK

a)120’ long run, medium speed: @ 3:38-3:21/km

b)gym

SOBOTA

a)70’ progressive run 4:00 → 3:25/km

b)40’EASY + 6X100m uphill sprints (fast!!)

END OF FUNDAMENTAL PERIOD (PHASE 1)

PHASE 2

Now, we go to PHASE2: maintain athletes weekly mileage, but also add

qualitative workouts.

He can compete once in 10 km races (or something like that)

WEEK 7

MONDAY

a) warm up + 3km (3:02-3:03/km) recc. 4min + 1km (in 2:54-2:56) ,rec. 2min -4 km (3:07-3:10/km) rec. min + 3km (3:02-3:03/km) rec,4 min – 1km faster than 2:55 (16 km)

b) 30’-40’ EASY, regeneration (or other form regeneration) (8km) =24 km

TUESDAY

a) 50’ EASY

b) 40’ EASY + 10X100m uphill sprints, ( about 26 km )

WEDNESDAY

a) 120’ LONG RUN, medium pace: @3:38 – 3:21/km (34 km)

b)gym

THURSDAY

a) 100’ EASY

b)30’EASY + 6X100m uphill sprints (fast!!) (about 37-38 km)

FRIDAY

a)70’ progressive run 4:00 → 3:25/km (18 km)

b)gym

SATURDAY

a) warm up + 8-10X600m in 1:38-1:40 (rec: 2min), . after all: 5 min rest,

+3km @ 2:57-3:00/km , 5min rest, , + 8-10X300m in 47-48” (rec. 90” )

b)40’ spokojnie, regeneracyjnie (ok 24 km łącznie)

= 176 km +2Xgym

WEEK 8

MONDAY

a)100’ progressive run: for 4:00 → 3:10/km [29 km]

b)rest

TUESDAY

a)70’ @personal sensation [18,5]

b)30’EASY + track, EASY: 8X200m in 31”, rec.2 min [9km]

WEDNESDAY

a)40’ EASY + 10X60m skipping + diagonals [12 km]

b)gym

THURSDAY

a)warm up + 2X3km @ 3:00-3:02/km, (rec. 2 min) , 5 min rest + 2X1000 km in 2:45-2:48,( rec. 2’) ,

5 min rest + 4X300m in 46”, (rec.. 2’) - last 300m: max. [13,8 km]

b)rest, regeneration

FRIDAY

a)60’ EASY

b)gym

SATURDAY

a)120 LONG RUN @ 3:20-3:38 (34,4 km)

b)30’ EASY + 10X100m uphill sprints [8,5]

=140.4 km + 2X gym

this is jut a troll pretending to be Renato