I'm pleased to share Lonah's training towards Prague Marathon.
Part 1
General notes and guidelines:
1. Nutritional program - with the goal to reach the day of the Marathon at 47.0 kg and 10% fat. (Weight on January 2019 was 50.5 with 13.5%, Weight and body composition when ran Firenze Marathon in November 2018 was 48.0 and 11.5%). Lonah is followed by a Certified Sport Nutritionist Sagi Halevy.
2. Supplements - Lonah is using only 3 supplements (Iron, Vitamin D and protein powder) only a brand with INFORMED CHOICE BATCH.
3. Doping control - since August 2018 Lonah is in the program of AIU and has to report through ADAM as required. Lonah has been tested for blood (biological passport) approximately every 2-3 weeks.
4. Strength training/routine - is a very important part of Lonah's training and is combined 2-3 times per week, mostly after a hard workout (Heavy weights low rep, single leg isometric routine etc).
5. The preparations towards Prague Marathon had started with a 31:46 CR at the We Run Rome 10k on 31th December.
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First period in Altitude (Iten, Kenya)
January 8th - 30th
8/1
PM: 1h very easy (11.75k)
9/1
AM: (Fartlek with a 2h43 Marathon teammate) 15x1'/1', 6' rest, 4x20" hill sprints (2' walk back), 15x30"/30".
PM: 8k jog + gym
10/1
AM: 70' Easy (13.8k)
PM: 9k Easy
11/1
AM: 12k Easy (4'30/km) + 2k Moderate (3'47/km)
PM: 8k jog + 12x20" strides.
12/1
AM: 36k@2h31 (Moiben road, 18k with the 2h43 teammate, 4'30>3'50/km)
PM: gym
13/1
AM: 12k Easy (4'35/km) + 3x30" hills (at around 3k pace, 3' rest b/w)
PM: 9k Easy (4'30/km)
14/1
AM: 5k wu + 45' of "wave run" (5'@ easy pace, 5' at Moderate pace, 5'@Medium pace, Kipsoen road, rolling hills), average of 3'55/km
PM: 10k jog + gym
15/1
AM: 16k@4'26/km
PM: rest/massage
16/1
Rest due to a hamstring pain
17/1
AM: 10k E
PM: 5k easy + easy 200's
18/1
AM: 14k@4'10/km
PM: 12k Easy (4'45/km)
19/1
AM: 3k wu + 24k@1k/1k, tarmac road from Chepkoilel junction. (average 3'43/km, easy around 4'00/km, faster @3'30-3'25/km)
PM: 6k jog + gym
20/1
AM: 1h@4'27/km + 3x30" hills@3k pace/3' walk
PM: 8k@4'38/km
21/1
AM: 12k@4'47/km
PM: 12k@4'28/km
22/1 - Special Block
AM: 5k wu + 40' Fartlek@1'/1', average 3'53/km, hilly course
PM: 4k wu + 15×400m/50" rest (72>66)
23/1
AM: 12k Easy
PM: 8k Easy
24/1
AM: 10k@4'35/km
PM: 10k@4'37/km
25/1
AM: 2h "wave run" (Kipsoen), 15'@4'20, 10'@4'05, 5'@3'45 - average 4'00/km
PM: gym
26/1
AM: 12k Easy + 3x30" hills@3k pace/3' walk
PM: 12k Easy
27/1
AM: 2k jog + 12k@3'38/km (Moiben)
PM: 8k Easy
28/1
AM: 9k easy + 1k Moderate
PM: Track; 4 sets of (1000+600+300)/3', 2', 6' rest. 1000's@3'08>3'03, 600's@1'46-1'44, 300's@48-47"
29/1
AM: 10k Easy
PM: 10k Easy + gym
30/1
Travel from Kenya to Israel
31/1
AM: Pre-race workout; 4k wu+ strides + 6' Medium pace, 6' rest, 6x30" fast/90" jog.
1/2
AM: National championship 15k - pacing a teammate for the first 9k than increasing a bit (48:42)
2/2
AM: 6k jog
PM: club 3000m race (8'56"55)
** Part 2 will include the most part of February which she spent in Israel.