Príprava na MMM v Košiciach 2015 - týždeň 1.

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Príprava na MMM v Košiciach 2015 - týždeň 1.

Tréningový plán na MMM 2015 – týždeň 1

Na začiatok je dôležité povedať, že každý sme iný, máme inú športovú a bežeckú históriu a to znamená, že neexistuje ideálny tréningový plán pre každého, špeciálne pri takej vážnej veci ako je odbehnutie maratónu. Tréningový plán je primárne určený pre moju vlastnú potrebu (pár základných východiskových údajov nájdete nižšie), prispôsobte si ho svojej bežeckej úrovni, pracovnému a rodinnému programu, nebojte sa robiť drobné úpravy a sem tam si tréningy prehodiť podľa potreby. Dôležité je to, čo natrénujete počas celej tréningovej prípravy, nie čo robíte v jednom tréningu.

V každom nasledujúcom týždni Vám okrem samotného plánu budem písať aj nejaké tie tipy a rady ohľadom vecí, ktoré so sebou tréning na maratón prináša.

Nižšie popíšem pár úplne základných informácií na začiatok, dôležitých pri tomto maratónskom tréningu:

This training program is designed primarily for runners who regularly scurry 1-2 years, approx. 25-50 km a week and have completed a minimum of one half-marathon, eventually you want to improve your marathon time of
To recommend a quality workout with Heart Rate Monitor heart rate measurement
I recommend at least two pairs of running shoes, one pair will serve as the actual racing shoes (in my example. Hoka One One Clifton)
The starting point is nabehaných approx. 650 km in 2015 because I was badly injured about. from March organism tested, whether it is able to increase the difficulty level.
The target is to run the Košice Marathon in under 3:30 h.
As with training for other distances, and to quickly go over the types of cross training that will be part of the plan.

Long Run:

 

It is the basis of almost every training plan is a key component in the training for the marathon distance. Once a week, usually on weekends, when most of us have more time, it is due to a long run, which is significantly longer than most other training - should form approx. 30% of the total length nabehaných kilometers per week. In our case it will be a distance of 17-28 kilometers. The aim is to scoot distance, not time. In my training schedule it is the longest running scheduled so that it did not last longer than 2h 30 minutes, because I do not think that the training effect even longer runs is adequate higher risk of injury. The rate should be such as to run all the time able to converse without any problems, if not, you are running too fast. It should be comfortable for you training that will lead to your normal runs will seem easier. Long run we will combine during a marathon pace.

Tempo run:

 

The aim tempo run is to improve the ability to maintain good and regular pace as long as possible. Tempo run is very useful for the development of anaerobic fitness and ability to maintain a focus on a certain pace, as the best times in the race achieved if the whole race will run at sustained rates. In our case we will train and prepare the body to run at marathon pace, ie time 4:55 to 5:00 / km in order to prepare the body to efficiently burn calories and body mentally adjust to the pace.

Treining of the intensity / Interval training

When training for a marathon in the first half of the plan we will be given to developing speed, slightly higher than the actual marathon pace to improve endurance. Alternatively, you can drive some training in these trainings exchanged for training strength endurance paddock up a slight hill (slope up to 5%).

Functional training in the gym - to support the development of strength and injury prevention.

Rest:

For each workout it is true that you can not train hard if you are well rested, and this is no exception. Take a rest as a workout where your body responsible for the repair muscles and small muscle tears due to training, adapting muscles future a similar load. Training is nothing more than an adaptation of the body to the load exerted. Without proper recovery, however, they will only training harder and harder without the desired effect of the increase in speed or endurance.

The plan is scheduled for 13 weeks with 5 training sessions per week.

Week 1:

Monday:
rest or swimming, massage, stretching


Tuesday:
2 km light jogging
4 x 2 km with Tempo of the halfmarathon (pace 4:30 - 4:40)
jogging 2 min light
2 km jogging

Wednsdey:
7 km regeneration run

Thursday:
CORE training

Friday:
2 km light jogging
6 km with Tempo of your target race pace (4:55 - 5:00)
2 km light jogging

Saturday:
rest or swimming, light cykling, stretching

Sanday:
2 km light jogging
13 km -  80% of your max VOT 
2 km light jogging

KM: 47,5

 
 
 
 
 
 
 
 
 
 
 
 
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